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A Guide to Mindful Living Self Care and Survival

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The 360 View To Your Health And Self Care

In the last few days, it has become more and more difficult to ignore the talk of the Coronavirus even if you or someone you know isn't directly by it. We are all affected by association, and it creates a breeding ground for negative emotions. So many thoughts run through my mind. "I don't have time for this."  "Like I don't have enough on my plate, to begin with." "I have plans that are being affected by this." I know I am not alone in feeling this way, you are all going through the same feelings of apprehension and anxiety too. First, I want to say these are warranted feelings; you are not selfish or unsympathetic to have them.

I am a firm believer in the power of positivity, and these days I remind myself and those around me that there still are reasons to stay hopeful, and it does not mean being complacent or ignoring the situation at hand. 

Without debating the facts and the stats, I can tell you this. We can't allow this situation to hold us hostage. In life, perspective is everything. Arming ourselves with information and having a plan puts us in control.

It is easy to say, don't panic, but panic is a stress response from the body, which is triggered by the mind. And stress produces cortisol, which suppresses our immune system.

 

First, let us focus on our bodies

 Ask a dozen active people who have fallen ill with the common cold or a sore throat; you'll likely discover a solid pattern. Chances are pretty high; they came down with the cold or flu while they were working long hours. Eating unhealthy meals, getting little to no sleep, yet pushing themselves to function at full-speed. While not always the case, many people say sickness sneaks up during a stressful life event. There is no doubt; this is one such event.

Yoga and Meditation

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As many longtime yogis will attest, asana practice provides a natural means of supporting the immune system on a day-to-day basis. Yoga helps lower stress hormones that compromise the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to expel toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function. 

Unlike other forms of exercise and movement which focus on specific body parts, yoga works on the body as a whole.

It is important to note at this time that yoga is a preventative measure, not a form of treatment. Should you come down with the flu or some other type of respiratory infection, it's best not to practice yoga, since the condition requires absolute rest and seek medical assistance immediately. 

Another crucial piece to self- care and maintaining the balance between your body and mind is meditation. 

Meditating every day reduces the incidence of infectious ailments by de-stressing the body and mind. There is plenty of research out there to support the theory that meditation; even just 20 minutes of it every day can increase endorphins, decrease cortisol levels, and fosters a positive state of mind, which promotes better overall health. The best part is it can be done anywhere. There are some fantastic apps out there to use. I like Calm

It is better to do something than nothing at all. You don't have to be an expert yogi to benefit from it, nor do you have to be great at meditating just to start. The process of taking the time to practice either is enough to create the environment necessary within you to benefit from it. My advice to you is: do it every day, do it with mindfulness, and you will see the subtle differences over time. You can meditate anywhere. 

 Six Ways to Gain Back Control  

 

1. Focus on the 3 S's 

  •   Less Sugar
  •   Less Stress
  •   More Sleep

2. The sun is your friend

Soak in some all-natural Vitamin D. It bolsters your good mood, boosts your vitamin D3 reserves and it is fun too.

3. Eat fermented foods 

 Common fermented foods are kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt. Aids digestion and boosts the immune system. Fermented foods are known to protect against viruses and control intestinal infections. Microorganisms live in the intestinal tract, so adding these to your diet is beneficial. I love kimchi and yogurt, not necessarily together. They are staples in my home. You can pick your own.

4. Boost your Zinc, Vitamin C reserves

Eggs are an excellent source for zinc, nuts, dairy, even some seeds, and shellfish. I incorporate brazil nuts for selenium to my diet as well. Oranges have Vitamin C, and elderberries are a fantastic source of naturally occurring flavonoids, and all these boost your immune system while lessening stress. The key is taking as many natural sources of vitamins before you pop pills, this moderates the amount you ingest at a time so that you won't overdo it. Too much metal or minerals can have the opposite effect you are looking for, so be careful and do your research.

5. Get Moving 

Here's the big one. Incorporate more physical movement into your daily schedule. If you can run great, if you can't run, then walk, do short bursts of complex movements add some light resistance training. My husband and I both Olympic weight lift, and we started with a terrific personal trainer. I highly recommend if you plan to lift heavy weights, start with some guidance. Since then, we have incorporated strength training into our daily routine and can't imagine not doing it. You don't have to lift heavy to enjoy the benefits. It can just be doing overhead presses - 12 reps of 3 with soup cans in each hand. The internet is a wealth of resources to the different movements you can safely do at home with household items. Pick one that is comfortable for you. There are also so many apps and online coaching classes available to you without ever leaving your home. You may even find a trainer in your community who has online physical and nutritional coaching available to you as we did. Use the resources available to you in your communities.

6. See Your Chiropractor

Yes, you read it right. How many of you see your chiropractor regularly? I didn't until my husband hurt his back, and he had to go. Then we both started going. It has made a massive difference in our health and well being.

Getting an adjustment aligning your spine is one of the best ways to boost your immune system. Because our nervous system controls the function of our cells and tissues, a misalignment can compromise your immune system. Chiropractic adjustments can improve digestion too. The nerves that run through your spine also control your stomach. Misalignment can also be signaling your stomach to produce unhealthy amounts of stomach acids causing acid reflux and heartburn. 

 

Do you feel it in your gut 

Gut health

It is reasonable to focus on preventive measures on the parts of the body, which will be easily compromised by COVID19. These parts include the nasal and bronchial passages. But all the data we have on respiratory ailments show us that colds, flu, and respiratory infections can result from poor digestion or an imbalance of energy in the digestive tract, which results in a build-up of mucus and phlegm that moves into the lungs. Which means everything starts in your gut. You are what you eat has never been more crucial than right now. So to those of you who are loading your carts with canned soups, spaghetti-o's or boxes of ramen noodles, stop and think about your gut. Make smart choices. The most significant insight you can take away from this experience is something minimal. You can change your life with the choices you make. 

 

Everything is a Choice  

  • Choose to eat healthy foods. 
  • Choose to exercise, whether it be yoga or running or HIIT training, or simply walking long distances communing with nature.
  • Choose to make mindful decisions throughout the day on how you handle stressful situations.
  • Choose to embrace hopeful exuberance over negativity through living a balanced life.

And by no means should we live under the misconception that doing all this will keep us safe from natural calamities or global pandemics.

 

COVID19

But following the set guidelines given by our healthcare professionals nationwide to prevent the spread of COVID19.

 

  •   Practice social distancing
  •   Self-quarantine if you think you may be exposed. 
  •   Protect yourself by following proper hygiene 
  •   Educate yourself on what to look for
  •   Get to a testing center as soon as you see the signs
  •   Protect our elderly and our immune-compromised family friends and members of our community by remaining vigilant and doing the right thing.
  • Help your community, because we are all in this together.

 

Here are some resources listed for yoga, meditation, signs of COVID 19, and much more.

 

Mindful Yoga

Meditation 101

What to look for with COVID 19

 

Is your town running out of hand sanitizer?  Not to worry there will always be an abundance of soap and water down your health and beauty aisles.

If you are looking to shop for all-natural skincare, soaps, body and hair oils shop Lotus and Aire today!

 

 

 

 

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