By Janet Verney.
This is one gal’s take on keeping your immune system strong and staying healthy! If you have read my prior columns, you know that I come from a place of positivity, so here is my go-to-list for wellness through this latest challenge. As always, this information is not intended to take the place of the advice and treatments provided by your licensed medical practitioners. 
If you think of your body’s immune system as a high-performance race car it would be important to keep your tank full and with the highest quality of fuel! If you use a cheap gas, the wrong type of fuel, or contaminated fuel, the performance of your vehicle will be compromised. I know you wouldn’t set out on a long-distance trip without a full tank of gas, so let’s make sure as we navigate this latest health challenge, we keep our own immune fuel tanks full!
Positivity – Given the bombardment of information that is being thrown at us, some of it real, some of it evolving from fear-based rumors, it can be hard to keep your own attitude in check and not go down the proverbial rabbit hole. Stress, worry, and fear are some of the worst things that can lower your immune system. Plain and simple, fear and panic erode health! So, what can we do to keep the positivity flowing, here are some of my suggestions:
- When a negative thought pops into your head, write it down and then re-state it into a positive statement. After a week of this, I like to shred all the negative thoughts and re-read, daily, the positive ones. It has an amazing effect on your brain.
- If you begin to feel panic or anxiety, step into nature and take a walk – look up at the sky and think of all that you are thankful for. If you are stuck indoors and have your own treadmill, jump on that and listen to your favorite tunes.
- Meditation is a wonderful way to calm the mind and body. If you are not familiar with this, there are all kinds of YouTube videos to follow. I find my best form of meditation to be music and art – it puts me in the “zone” of happiness.
- I know it’s important to stay tuned into the latest developments, but constant input from the many forms of media can stir the fear pot, so take a hiatus from constantly negative news and check in once a day to a reliable source of information.
- The vagus nerve, which is the nerve that connects your gut to your brain, can become out of balance and cause further anxiety and unrest. A great way to soothe this incredible nerve is to do some deep breathing. Here is a great video, under three minutes, demonstrating this exercise: https://www.youtube.com/watch?v=5gDfmBAh3ww. The practice of gentle yoga is another wonderful way to improve vagal tone and bring the body to a resting state.
Sleep – We all know how important restorative sleep is and right now it is critical to keep your fuel tank full! There are many ways to support a restful night’s sleep and here a are some that come to mind:
- A warm bath with Epsom salts & lavender essential oil can be a great way to wind down before bed.
- Deep breathing will signal your body to turn on the parasympathetic nervous system, which puts you into the rest & digest mode.
- Avoid electronics at least two hours before bed.
- Try a few drops of lavender essential oil on your pillow case.
- Before bed, write in your journal a list of all you are grateful for.
- Late afternoon or early evening, enjoy a small cup of chamomile tea or Sleepy Time tea.
- Magnesium supplements can be wonderfully calming to the body, but it is not for everyone, so discuss with your practitioner before using this mineral.
- Decrease your fluid consumption following dinner to prevent night time bathroom visits.
- If you run cold, wear soft comfy socks on your feet.
- Close blinds and keep the room dark for a soothing night’s sleep.
- White noise machines can help drown out the unwanted sounds around you.
- Read a nightly affirmation just before turning out the light.
- Keep some “sleepy-time” reading material by your bed to help you fall asleep. If you wake up during the night, this can help to get you back to sleep.
Food – Food to me is fuel! You are not only what you eat, but what you absorb. If you read my article on the gut, then you know what I’m talking about! Eating healthy right now is critical and avoiding overly processed foods is one way to keep your fuel tank full and burning bright. Here is my list to consider and of course, not all inclusive:
- CHEW your food to liquid. I cannot emphasize this enough. This allows your digestive system to process the food as it should. Stomachs don’t have teeth…
- Allow time to rest and digest between meals. That gurgling sound coming from your belly is actually your body going to work to clean things up, not necessarily hunger pains.
- Make the time to set the stage for a relaxing meal, which basically means, don’t down your food while watching the news! Listen to your favorite tunes, chat with your family, or your cat or dog, and set the table with your best dishware & napkins. You may even want to light a candle or use a special tablecloth.
- Choose WHOLE FOODS, preferably organic. You can prepare some beans & rice in advance and then add some gently cooked veggies. Think about eating the color of the rainbow at each meal to get those needed antioxidants.
- Get your greens in as much as possible – they are so powerful to supporting a strong immune system.
Precautions – Following the recommendations of the CDC is your best bet, which includes what they are calling social distancing, 20 second hand washing, using hand sanitizers as needed, and avoiding touching your face. Here is a link to more on this: https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html. If you are feeling under the weather, you may want to contact a Teladoc before heading to your nearest clinic, unless it is an emergency of course: https://www.teladoc.com/.
Supplements – Sometimes we need a little extra support in times of a health challenge, but I cannot emphasize enough the importance of consulting with your health-care practitioner before just jumping on a new supplement. If you have an existing condition or you are taking a pharmaceutical or other supplements, you will want to be sure they interact well and won’t cause a problem. Also keep in mind that not all supplements are created equal. Know the reputation of the company and if they use third party testing to ensure quality controls. One of my go-to supplement companies is Vital Nutrients. Their products are made in CT and they are seriously committed to the quality of their products. There are other great companies and great products, but do your homework. Keep in mind that many will be touting their products to promote health and immune support during this challenging health situation, but know what is in it and if it is right for you. Immune builders that I like are Vitamins D-3 and C. In addition, I use Phyto-curcumin, NAC (N-Acetyl-L-Cysteine), Zinc, a probiotic, and a garlic supplement. There are also many herbs that can support/stimulate the immune system, but they may or may not be the right herb depending on the virus at hand and your current health condition. If you are considering supplementation during this time, reach out to your local practitioner or herbalist and get the real scoop!
As many of you know, I have a chronic lung condition, which puts me in the higher risk category, but I am feeling confident that following all of the above will keep me strong, happy, and healthy during this critical time. I will say many prayers for all of you, wishing you and your families well. Together, although six feet apart, we will get through this!
Janet E. Verney is an Author, Gut Health Course Community Coordinator at the Institute for Integrative Nutrition, and a Healthy Food Chef who resides in Higganum and loves helping others to “health-up” their lives! Have a burning health or nutrition question, write to Janet at connect@roots2wellness.com. To learn more, visit her website at roots2wellness.com.
