Getting Your Priorities Straight

​We are all incessantly worried about Covid-19. How could we not be? Daily we are pelted with reminders from media and from friends. Just like the virus, fear is contagious. A big part of the problem with fear is the feeling of being out of control. Why not take some of that control back? Physical distancing and washing hands are critical right now, but a strong immune system is the best defense available to protect your body from infection. Let’s focus on those things that make your defense possible: proper nutrition, sleep, stress management and gut health.

​Eat Right
If the gut is healthy, the immune system is healthy. Right now grocery stores are facing shortages. Your food choices should include those that are as nutrient dense as possible, as opposed to those with empty calories and high carbohydrates.  Avoid foods that come in boxes with long lists of ingredients. Reduce your sugar and alcohol consumption. If selections are limited, look to canned foods like beans, vegetable or chicken broths, or sardines (high in Omega 3 fatty acids). Foods high in antioxidants like fresh vegetables and fruits are an excellent choice. And . . . eat every color fruit and vegetable possible every day!
 
Take Supplements
Multivitamins and fish oil are good for foundational health, but for immune support, I recommend Vitamins A, C, D, Zinc, NAC, and Beta-Glucans. Quality probiotics are also essential for promoting natural antibodies and keeping harmful bacteria at bay. Use these supplements to help bridge nutritional gaps in your diet and support stronger immune system function.
 
Stay Active
Staying home does not mean forgetting your exercise routine! Keeping active reduces the stress on hormones and stimulates endorphins, so make time for working out indoors: stretching, light weights, yoga, or Tai Chi.  Or take a walk outside. Natural sunlight negates depression and helps regulate your circadian rhythm, as well as promoting a good night’s sleep.
 
Sleep Well
Turn off your mobile devices at least an hour before bed. Read a book instead or listen to relaxing music. Blue light from phones and laptops suppresses melatonin and messes with your sleep. If you do a restorative yoga pose for 5-10 minutes or meditate it will help you to wind down and relax.
 
Manage Stress
High cortisol and increased stress weaken the immune system. This is a pervasive problem among adults age 18-88 and recent events are not helping. Restorative Yoga, meditation and breathing exercises are great natural approaches to lowering cortisol and there are several apps and methods out there to help. Remind yourself to focus on things that you can control right now—how you react to situations and actions you take.
 
You are not alone. We are all facing similar challenges. Fear is very contagious, but so are joy and empathy. Our community will emerge from this predicament stronger than ever! Until then, please know that NorthPointe Medicine and I are here to support you on your wellness journey.
 
Stay safe and be well.
 
Barbara