by Kirsten Chesney | Apr 16, 2020 | COVID-19 Health Tips
With all the information out there about COVID-19, the feeling of stress or being overwhelmed can quickly sneak upon us. Spending too much time researching this virus can compromise our health and wellbeing. The impact of COVID-19 in the US and throughout the world can indeed be worrisome. Being alert and aware of updates is a good practice, but not to the point where it detracts from our physical and mental health.
We already know that stress causes negative impacts on people’s health. Chronic stress even has the power to weaken our immune system so that we are more likely to get sick. Reducing stress is not just good for our mental health but it also helps our immune system to be more sensitive to pathogens (as it should).
Check out these stress management techniques to reclaim your health and reduce your risk of contracting a viral infection like COVID-19:
Stress Reducing Strategies:
· Create a Stress-Free Environment: Create an environment in your home that is relaxing for your senses. Your bedroom is not the only place that is allowed to be comfortable. Try including soft pillows or throws on the couch, light candles throughout the living room, or place an aromatherapy diffuser in the kitchen. Choose a calming playlist and fill your home with relaxing or inspiring music. Whatever you do, make sure that your home is inviting, warm, and reflects a stress-free environment.
· Practice Gratitude: Negative thoughts easily surface to the front of our minds during uncertain times. It is imperative to bring everything under perspective and look for ways to model gratitude. This country was built upon ingenuity, resourcefulness, and hard work from the ground up. We have it in us to be resourceful when finances or social distancing make things difficult. Finding unique ways to solve a problem puts our situation back under our control. We can be grateful for this. Try making a list of things, circumstances, and people that you are grateful for. Share this list with those close to you. You might create a ripple effect on others!
· Meditate: Mindfulness meditation has proven positive impacts on mental and physical health. Check out the many free videos and apps on meditation, breathing exercises, and mindfulness practices. Each one is different so find one that works best for you.
· Avoid information overload: When it comes to a novel (new) infectious disease, emerging news coverage is often later found to be inaccurate. Even the experts agree that they simply don’t know enough about this new virus. The news reports updates but those updates often get tweaked or adjusted as new information comes to light. During this time, it is best to acknowledge that nobody has all the answers, and that some news will naturally be inaccurate until more is known. Try setting boundaries on your time researching the corona virus to 30 minutes per day.
· Exercise: You may be tired of hearing it but exercise is a perfect way to lower anxiety and depression, increase brain function, and decrease stress. Not to mention it can be an ideal social distancing activity. Find something you enjoy doing that involves physical movement. That may be walking, swimming, yoga, dancing, or kick-boxing! If setting aside large chunks of time isn’t your bag, aim for doing intentional movements while you do other daily activities. This can be holding a yoga pose while waiting for the oven to preheat, or doing squats while brushing your teeth!
Stress reduction techniques are critical during this time. If you find yourself extra anxious or depressed from grim news updates, a heavy financial burden, or the lack of in-person social support, incorporate these techniques and notice how your mental health and mood is lifted.
by Kirsten Chesney | Apr 16, 2020 | COVID-19 Health Tips
The CDC is recommending each person to wear cloth face coverings when going out in public or to places where it’s difficult to maintain 6 feet of social distancing. The surgeon general even released a video demonstrating how to fashion a quick face mask out of some cloth and rubber bands.
But what’s the science behind fabric masks? Especially anything that is homemade?
Fabric masks will not filter out very tiny nanoparticles the way that N95 masks can, but they are still able to offer protection against airborne viruses in droplets. COVID-19 is found on surfaces as well as within droplets from a cough or a sneeze. These droplets are large enough to be trapped by the weave of fabric.
Of course, every fabric has a different type of weave, some threads are spaced out further apart than others. This means the effectiveness to trap airborne virus droplets will vary depending on the type of weave. However, if the weave it tight, fabric masks could be comparable to some surgical masks.
IMPORTANT: each time you wear a fabric mask, ensure that it is clean! Do no reuse a mask without first washing it!
Although research is slim on the proper disinfection procedures for fabric masks, it does show that the SARS virus was inactivated by using high heat and detergent. Using the same wisdom, fabric masks should be run through a hot wash using laundry detergent. This can be a thorough hand-washing rather than having to use the washing machine every day.
People might touch their faces more often when they’re wearing a mask. To avoid possibly transmitting the virus from your hands to your face, be sure to wash your hands before andafter adjusting your mask.
The bottom line is that fabric face masks are simply another barrier we can use to help protect ourselves and others from COVID-19. Masks are not the one-stop answer and they can be used improperly if we aren’t mindful of washing them. The best defense against COVID-19 is social distancing. Since the virus cannot exist outside of a living cell, maintaining distance between people prevents any free-flying cough droplets from landing on others. When these droplets land on surfaces, they can last for several days. This is why it’s imperative to disinfect surfaces regularly. Disinfecting, social distancing, and wearing fabric masks are all ways to do our part in slowing the spread of COVID-19.
by Kirsten Chesney | Apr 16, 2020 | COVID-19 Health Tips
COVID-19 has people grabbing at any information they can find about how to protect themselves and fight off illness. So far, there is no cure for COVID-19 regardless of what may be purported online. Gargling with bleach (or just gargling in general) seems to be a popular one that I have seen circulating the internet! Please do not do this!
Other suggested remedies, like chiropractic adjustments, taking supplements, drinking teas, or using essential oils, will certainly not harm us and likely improve aspects of our health. With COVID-19 on everyone’s minds, general health-boosting practices should not be forgotten.
Superfoods have been a popular topic in health-conscious circles, and for good reason: although it is not a medically recognized term, superfoods are those foods which are highly dense with a variety of nutrients. Such nutrients are vitamins, minerals, fiber, antioxidants, phytonutrient compounds, fatty acids, and other components that benefit a person’s health and well-being.
Any viral illness can be strong but our bodies can be stronger and fight back. While we frantically search for toilet paper, take a moment to swing by the produce section of the grocery store and stock up on foods that will fight back!
Here is a list of the top 10 superfoods:
1) Kale: is one of those leafy green vegetables we all talk about eating more of. As a whole, leafy green vegetables provide vitamins A, K, C, and the B vitamins. They also contain minerals such as manganese and calcium. Kale is no different and represents a whole-food category that should be on our plates every day! Sautéing kale ever so slightly will make them easier to digest as well as give them a slight crunch (add salt and you’ve got yourself an addicting healthy snack!).
2) Avocados: are top on people’s minds when they think of healthy fats (and they’re right!). Even better, avocados are also rich in potassium, folate, vitamin C and vitamin K. Spread avocado on toast, sliced in a salad, as a topping in a Buddha bowl or homemade chili, or blended in a green smoothie!
3) Blueberries: are the quintessential example of a superfood. They are full of phytonutrients, antioxidants, manganese, and vitamins C and K. Enjoy them alone or as yummy toppings on salads, cereals, oatmeal, yogurt, or in smoothies!
4) Salmon: is one of the healthiest fish you can eat. Wild Alaskan (Pacific) salmon is a very low-mercury fish and is the only preferred salmon to eat (most salmon is Atlantic salmon and contains high levels of mercury). Salmon is packed with omega-3 fatty acids that not only fight inflammation but also impact brain health and protect against neurodegenerative diseases. Wild caught Pacific salmon is also found as a canned item which is a good option for a quick way to make salmon patties or as a dip for crackers.
5) Wheatgrass: comes from the sprouted leaves of the wheat plant. It does not contain any of the wheat seed and so is naturally gluten free. It contains iron, magnesium, calcium, as well as chlorophyll. It is great to add to smoothies!
6) Flaxseeds: are yet another food known for its healthy fat. The fat in flaxseeds can be converted into omega-3 fatty acids, the same type of fat in salmon. Flaxseeds also contain thiamine (an amino acid), phosphorus, manganese, magnesium, protein, and fiber! Enjoy them in salads, on oatmeal, in granola or hummus, or as a liquid as a dressing. To get the most benefit out of flaxseeds, buy them whole and then grind them fresh right before eating them.
7) Coconuts: contain another type of beneficial fatty acid called medium-chain triglycerides (MCT’s). This type of fat supports our gut health and has antioxidant properties. Coconut oil in particular can help in losing weight, preventing bone loss, and keeping hair healthy. Better yet, coconut oil is a great cooking oil (unlike cold-pressed oils) and can also be used in baked goods.
8) Green tea: is the champion of the detox world and helps our bodies increase the production of detoxification compounds. Further, green tea strengthens our immune system, protects our liver, boosts metabolism, and decreases our risk for heart disease. Of the types of green tea, matcha green tea contains more concentrated antioxidants. Feel free to drink a couple cups a day!
9) Cinnamon: is loved by all, but isn’t only for fall-time treats. It is packed with antioxidants and can lower blood sugar and cholesterol as well as decrease inflammation. Cinnamon can be sprinkled in yogurt, smoothies, oatmeal, pancakes, or toast for a fun way to spice things up!
10) Ginger: has been used for its healing properties for thousands of years. It contains a polyphenol called gingerol that’s able to relieve nausea, increase memory, decrease high blood sugar, and reduce muscle pain. Buy fresh ginger and shave some into a smoothie or a salad. It can also be an ingredient in sauces or spice blends in a powdered form. Drinking ginger tea is another way to enjoy its benefits.
Since we are spending more time at home these days and practicing social distancing, why not also practice incorporating more of these superfoods into our meals? We certainly have the time and grocery stores are not going to run out!
by Kirsten Chesney | Apr 16, 2020 | COVID-19 Health Tips
Healthy tips during Shelter in Place wouldn’t be complete without a discussion about exercising. With the temporary closure/altered hours of non-essential businesses, you’ve probably found that local gyms, YMCA’s, and other fitness centers are closed. This doesn’t give you a good excuse to stop exercising though! As we’re nearly 3 weeks into this pandemic and with no assured ending, it’s imperative to begin/continue with an exercise routine while social distancing.
A sedentary lifestyle has several negative health impacts and can lead to unhealthy eating and mental disengagement. Physical activity positively impacts and decreases our stress (which can be heightened during social isolation and lack of outlets away from family members). Physical activity also maintains mental health and well-being, as well as physical health. Regular exercisers experience a lowering of high cholesterol and blood pressure, blood sugar regulation, weight control, bone strengthening, healthy arteries, and more.
Aim for a minimum of 2.5 hours of moderate intensity exercise per week. This equates to 30 minutes of exercise, 5 days per week. Of course, your body doesn’t mind at all if you do more! Check out these suggestions for getting in those 30 minutes during self-quarantine:
Take active breaks throughout the day. This can be three 10 minute breaks, two 15 minute breaks, or any combination that suits your schedule. Short bouts of exercise will add up to your target goal per day. Some examples of breaks would be household chores like yardwork, cleaning, or gardening. Playing with children or pets, and even dancing in the living room, are great ways to burst into action.
Follow an online exercise class. There is a plethora of online classes out there, some even as simple as following an exercise YouTube channel (no subscription or payment required!). Make sure the level of difficulty matches your abilities, balance, and strength. We don’t want any injuries!
Walk. This can be walking outside, along a trail or around the neighborhood. To increase your heartrate, aim for walking one mile in 20 minutes. This would be 3 miles per hour and considered a moderate pace. Alternatively, simply walking around the house during the day will still provide benefit even if it’s not at a moderate pace. Try walking around the house as you’re talking on the phone or while listening to an audiobook.
Stand up. Look for ways to replace usual sitting activities with standing. Rig up a standing desk or be intentional about standing up every 30 minutes. While you’re up there, you can do some simple stretching or weight lifting (we won’t mind ????).
Lift weights. If you have hand weights, stretch bands, soup cans, water bottles (or jugs), or even sacks of dried beans, you’re in good shape to begin a simple weight lifting regimen. Be sure to lift the right amount of weight that will give you a light sweat and increase your heartrate. You also want to feel a muscle burn (but without pulling a muscle).
Incorporating these suggestions into your day will help you reach the goal of 2.5 hours per week of physical activity. Your stress levels, mental health, and physical health will collectively benefit from doing so. Plus, you’ll be able to leave self-quarantine in better shape than when you went in!
by Kirsten Chesney | Apr 16, 2020 | Nutrition
Most of us are likely limiting our trips to the grocery store these days, in order to abide by the Shelter in Place recommendations. However, limited trips inevitably make it difficult if you’ve forgotten to purchase a food item from your list. It also means potentially running out of a staple before the week is up. Here are some ways to boost the nutrient content and availability in the foods we have, without having to return to the store or buy special ingredients.
1) Add a greens powder to smoothies. There are many greens powders out there. These tubs look similar to protein powder but they contain antioxidant-rich phytonutrients found in various vegetables and some fruit. Common ingredients are wheatgrass, barley grass, chlorella, broccoli, spinach, kale, Acai berry, dandelion, flax seeds, beets, maca, and various herbs. Choose an organic variety and use one scoop in your smoothies to instantly increase your intake of greens!
2) Opt to steam or saute rather than boil or fry. Steaming and sauteing are cooking methods that generally retain the highest level of nutrients for your vegetables. Boiling often allows nutrients to leach into the water, which is then discarded before eating. Steaming prevents vegetables from contacting water, thus they retain their nutrients. The benefits of sauteing are in the olive oil. Olive oil increases the absorption of phytonutrients, like beta carotene and polyphenols, found in vegetables. It is also a healthy fat and contains antioxidants in its own right. Be aware to use low to medium-low heat when sauteing with olive oil.
3) Roast your tomatoes. Cut and unpeeled. Lycopene, the phytonutrient in tomatoes, is made more available for our bodies when tomatoes are cut and roasted. It’s important to not peel a tomato, nor discard its seeds, as this is where most of their antioxidants come from.
4) Soak your grains. Soaking whole grains, preferably overnight, increases the availability of micronutrients including, iron, zinc, calcium, and vitamins C, A, and the B’s. Additionally, soaking grains will help with fiber digestion. Rinse and discard the soaking water when you’re ready to cook.
5) Freeze your own vegetables. If you want to stock up on produce but the frozen aisle is already wiped clean, opt to freeze your own. Stock up on fresh produce and freeze any quantity you won’t be eating right away. Be sure to blanch and shock vegetables first: boil them briefly, drain, and then submerse in ice water. Dry them completely then store in an air-tight container or large freezer bag. Be sure to date them. Frozen vegetables are good for about a year. Good vegetables to freeze include: broccoli, Brussel sprouts, onions, corn, spinach, kale, corn, squash, and tomatoes.
