Wellness Suggestions for COVID’s Challenging Times
We know there are an overwhelming number of things you could do to take care of yourself during the COVID outbreak, in addition to washing your hands and social distancing. So we wanted to help you focus on a few key foundational steps you can take right now that are free, accessible, and vital to your overall health.
If you focus on mastering these steps during this health crisis, you will not only support your ability to stay healthy now, but create new habits that will continue to help you stay healthy for the rest of your life.
Sleep Soundly – try to sleep 7-9 hours a night, ideally between 9 pm and 7 am. Resting in a way that is in sync with the body’s natural circadian rhythms promotes greater resilience to stress, better organ function, and necessary cellular repair. Our bodies literally clean and repair themselves while we sleep, if we are sleeping soundly while the sun is down.
Drink Water – aim for drinking 50% of your body weight in water, slowly and throughout the day. For example, if you weigh 180 pounds you would drink 90 ounces (approximately a quart) of water a day - 30 ounces between waking and breakfast, 30 ounces between breakfast and lunch, 30 ounces between lunch and dinner. Our body can only absorb a small amount of water at a time, so chugging a bunch of water all at once is not as hydrating as sipping it throughout the day. Ideally drink charcoal filtered water, but if you don’t have a filter you can at least evaporate most of the chlorine out of your tap water by leaving it out uncovered for at least 20 minutes. For more support with optimizing your water intake, check out Dr. Jenna’s 14-day water challenge here.
Move Your Body – get at least 20-30 minutes of movement in each day, ideally outside in the fresh air. Do yoga, dance in your kitchen, take walks, go for hikes, ride bikes, play ball, or whatever feels good to you and keeps you at a safe social distance. Movement increases circulation, pumps the lymph system, and reduces stress which improves immunity and mental health.
Relax Your Mind – take at least 10 minutes a day to meditate, breathe, journal, pray, be grateful, or whatever helps you to get still and quiet your mental chatter. There is a lot to think about right now, and suddenly there is a lot more fear, worry, and stress stirred up within us and surrounding us. It’s easy to get caught up in the anxiety and forget to meet each other with compassion. Relaxing the mind helps us reconnect with our open hearts and each other.
Chew Your Food – whatever you are eating, remember that digestion begins in the mouth. Practice chewing each bite of food at least 30 times, or until the food turns to liquid, before swallowing. This will improve digestive function and nutrient absorption. It also is a great way to slow down and avoid overeating.
When stocking up on groceries do the best you can with what’s available right now, but here are our recommendations for what to prioritize when possible:
Eat Greens – green vegetables are the most nutrient dense of all available foods, that means that they give you the most nutritional bang per calorie and add incredible nutrient value to whatever else you are eating. Ideally, grow your own veggies or buy local, fresh produce from a CSA or store. But right now, this might mean relying on frozen or canned. If you don’t have access to green vegetables, you can also benefit from a green powder supplement. Choose organic, if possible.
Eat Whole Foods – to the best of your ability, try not to rely on only on processed, packaged food. There is more nutritional benefit from eating a bowl of brown rice than a rice cracker, and it’s more affordable. If possible sprout your grains, nuts and seeds to make them more easily digestible and nutritious.
We are here for you, if you need support individualizing your diet and lifestyle best during these uncertain times, phone and telehealth visits are available with our team. If you’re navigating social distancing at home and looking for an individualized plan to support your health better, please reach out!