The world is an ever-changing place. From the climate to fluctuating populations and ocean levels, to even the land mass upon which we stand, so much is in flux. If we are to thrive, we must not only survive, but we must also adapt to the dynamics that surround us.
Most recently, the world is facing a pandemic of epic proportion and tragic consequences. Due to the rapidity and volume with which the crisis has expanded, it became clear that, in addition to complying with strict guidelines for personal and community safety, there is also an imperative to do all that can be done to be prepared. To stay well—holistically, inside and out, to the best of your ability and resources—is to stay healthy.
It has been stated, and it bears reiteration that the best defense is a strong immune system. The primary determinant of the strength of your immune system is genetics. In fact, there are numerous locations along our DNA where genes may play a role in immunity. This is an intrinsic factor that may not acutely be influenced.
However, the good news is that there are scientific studies that suggest that there are ways to support your immune system, and these are included under epigenetics. Your genes may be modified by age, lifestyle, environment, habits, exercise, nutrition, overall health, and other extrinsic factors. As both a physician and a global citizen, I offer some ways to support your immune system in this worldwide fight to overcome an (and any) unwelcomed invader. You have heard many of these many times; the reminders are valuable and necessary.
1. Eat well by nourishing yourself (and loved ones) with whole foods that are nutrient dense, including protein, fruits, and vegetables;
2. Reduce or avoid excess sugar and refined starch. These may suppress the immune system;
3. Hydrate with pure water: drink at least 1.5-2 liters daily;
4. Exercise regularly: this helps keep blood oxygenated as well as reduces anxiety;
5. Get adequate sleep;
6. Keep perspective: stay realistically positive and hopeful;
7. Relax: stress is an immune system enemy. Reduce it or eliminate it through breath work, meditation, exercise, journaling, etc.
8. Give gratitude: the circumstances we sometimes find ourselves in may serve to teach us to live better, love more, grow, and evolve;
9. Find joy: laugh at least once per day to help stave off fear, anxiety, and depression;
10. Know you are not alone: despite “social distancing,” commune with friends and family virtually. Remaining social, even if only digitally, keeps the brain active and helps prevent isolation.
Stay healthy and hopeful, and as always,
Stay Beautiful-- inside and out!