We as a collective are still feeling the overwhelm from the pandemic. We might be sensitive to the current situation at hand and may have worries about our future situation as well, given it is an unknown. Do whatever makes you feel calm right now. I am going for walks, doing yoga, meditating and listening to music. Reach out to others via phone or social media. Connect with people that you love while being safe and following the government’s guidelines right now. Focus on what you love versus what you fear.
Breathing exercises can help calm your nervous system. Breathing in for a count of four, holding for a count of four and breaking out for a count of six can be helpful. Then repeat. Focusing on breathing from your abdomen with one hand on your belly and one hand on your chest, brings you into your body more fully and connects you with your breath. Breathing in ‘soft’ on the inhale, breathing out ‘belly’ on the exhale are all strategies to prevent holding your breath when you are anxious.
Be mindful of your thoughts at this time. Try to remain neutral and not create a mental dialogue about what is happening right now and what it means. Focus on what you want (set strong intentions). Focus on happy memories that you have had in your life if you are feeling challenged to stay positive. Involve as many senses as you can (sight, smell, hearing, touch, taste) in the memory retrieval so that memory will bring you joy in this moment.
To turn off your mind if it running with everything virus related, try taking 200 mg Magnesium glycinate before bed. Magnesium is very relaxing to the central nervous system. Another supplement to manage anxiety at this time is L-theanine. I typically recommend 100-200 mg, one to three times daily to boost serotonin and dopamine and calm the mind down.
Exercise is imperative at this time to help you sleep at night and strengthen the immune system. At least 30 minutes daily of what you enjoy is what I recommend. Movement helps the white blood cells circulate in the body so they can be in their most active state.
Nutrition is important to keep immunity strong. Focus on foods rich in Vitamin C (oranges, broccoli, red pepper, kiwi, parsley), Zinc (pumpkin seeds, ginger root, wild seafood, free range poultry), Vitamin D (fatty wild fish). Eat five servings of vegetables daily and four servings of fruit daily. Vitamin A and carotene’s found in orange and yellow vegetables, Swiss chard, dark leafy greens, squash, pumpkin are especially recommended. Vitamins B2 and B6 are helpful to support immune function. These are found in chard, banana, avocado, spinach, fish and poultry.
Include protein sources (free range eggs, free range poultry, grass fed beef, wild seafood, raw nuts, seeds, beans) if tolerated. Complex carbohydrates in the form of whole grains (quinoa, brown, wild or black rice, buckwheat, gluten free oats, millet) are supportive if tolerated. Healthy fats include extra virgin olive oil, raw nuts and seeds, avocado, olives, and virgin coconut oil.
Lastly fermented foods will help keep your immune system strong. Yogurt (unsweetened) with live and active cultures, raw sauerkraut, kefir, kim chee, tempeh and miso are good choices to include in your diet.
Avoid sugar which suppresses immune function along with processed food, fast food, trans fats and hydrogenated fats.
We will be back to work soon. To personalize your wellness plan, book a full visit with me, contact Parallel Wellness, 4032321283