by Tami Mungenast, CPT CNWC CES
Not long ago, national news was showing reels of China under the grips of a pandemic virus called Covid 19 and it was only a distant concern to most of us, especially those of us who live in our seemingly safe suburbs of Monroe County. Little did we anticipate that our sense of security would quickly be rocked as a pandemic from a different continent began to cripple our country and our community. Shortly after Covid 19 was first announced as being confirmed in New York State, it was then quickly confirmed to be here in Monroe County. In a blink of an eye we found ourselves in an unexpected and unprecedented state wide “pause” cancelling events, closing schools, shutting down businesses, and unable to visit loved ones in the hospital and nursing homes while we were strongly urged to stay at home and only leave our home out of necessity and if we are masked. For the first time in our lives, fear and uncertainty from a global pandemic began to creep into the lives of many of us as Covid 19 began to spread throughout the country, state and our community creating shortages of everything from lifesaving ventilators to toilet paper.
Covid 19 is a novel virus. Novel meaning no one has immunity to it. Experts estimate that it will infect between 40-70% of our population. The mortality rate of those infected varies but is certainly higher for the elderly population as well as those who have chronic disease. Chronic diseases such as diabetes, heart disease, high blood pressure and cancer increase the death rate of this virus by threefold and increase the need for hospitalization by more than 40%. There are many unknowns to this virus but what we do know is those who are healthy have a much better chance of having mild symptoms and greater success for a full recovery. A staggering 40% of those who are hospitalized from Covid 19 complications are between the ages of 20-54 and most of are obese and overweight. Currently 75% Americans being overweight and 42% considered obese translating to the fact that we have a country and a culture that has preventable chronic diseases.
So, what did Covid 19 teach us about our own health and wellness? It taught us that although many things are out of our control during a global pandemic, our influence and impact over our own wellness is very much IN our control. Since we know that those who are healthy have a much better chance of only experiencing mild symptoms from Covid 19 and have the greatest odds for a full recovery, we also know that we hold the controls to our health in how we choose to live and move. Reducing our risk to chronic diseases and Covid 19 related complications can start immediately. In just a matter of weeks we can reduce certain markers in our risk and actually improve our immune system function to better fight viruses especially Covid 19.
Here are some tips to help you begin to boost your immune system and come out of this pandemic healthier than when it began.
•Eat a whole food unprocessed diet. If you don’t cook at home now is the time to start. Not only is cooking your own food allowing you the ability to eat healthier but it can bring your family together. In our pre-pandemic life many Americans had schedules that were too busy to cook their own food. As drive thru lines to fast food grew so did our waistlines, our cholesterol and diabetes risks. Cooking meals from fresh ingredients like vegetables, fruits and lean proteins is less expensive, much healthier and better for connected family time.
•Stop or significantly reduce consumption of industrial processed foods immediately. The more processed the food item the more it suppresses your immune system with the abundance of nutrient void starches, sugar, and empty calories. Cut your sugar and starch (think of them as the same thing) intake and you will also cut your inflammation. Data has proven that sugar and starch suppress human immunity and worsens viral infections.
•Limit or stop alcohol. Alcohol also suppresses the immune system and depletes key nutrients.
•Focus on whole foods with anti-viral properties like, spinach, cabbage, onion, oregano, chili peppers, apples, leafy greens, broccoli, oranges grapefruit, lemons and tangerines. Increase healthy fats like olive oils and unrefined virgin coconut oils. Use spices that carry anti-viral ant inflammatory properties such as ginger, turmeric, garlic and rosemary. Ensure you have adequate protein consumption of at least eating half your body weight in protein grams. Protein is critical to immune system function. Amino acids which come from protein are the building blocks for your immune defense.
•Super charge your microbiome (Aka gut health), 60% of our immune system comes from our gut health which is why it is important to focus on this now. Gut bacteria is ultimately responsible for regulating inflammation which is directly related to all chronic diseases. Improve your microbiome by eating prebiotic and probiotic foods such as dandelion greens, garlic, onions, asparagus, artichokes, flax seed, cocoa, bananas, apples kefir, kombucha, sauerkraut, tempeh, kimchi and pickles.
•Get enough sleep. Sleep restores and heals the body. When we do not get enough sleep, our body is not able to optimize the immune system. Lowering our stress and improving our sleep quality has a significant impact on improving your immune system response to fighting illness.
•Exercise. Mild to moderate exercise for a minimum of 30 minutes helps boost the immune system. Avoid over exertion as that can lower your immunity
•Get outside. Take walks and spend time in the fresh air and sunshine. This can not only help your immune system, but it can improve your overall emotional wellbeing.
There is nothing like a global pandemic to help us adjust our perspective to the importance of our wellness and take this as an opportunity to improve our health and immune system.
“The six best doctors anywhere and no one can deny it are sunshine, water, rest, air, exercise and diet.” Wayne Fields.
