COVID-19 What Can We Do?
In world of so much that we can't do during the Corona Virus pandemic, let start by focusing on the positive of what we CAN during this difficult time. Most of this goes without saying but let's talk basics first:
1. Of course first and foremost: wash your hands with soap and water for at least 20 seconds (or hand sanitizer with at least 60% alcohol), especially after using the restroom, before eating, and after blowing your nose, coughing or sneezing
2. Avoid close contact with anyone experiencing symptoms (this also includes avoiding contact with anyone with a compromised immune system, elderly and young children)
3. Clean frequently touched surfaces and objects at least daily ( tables, countertops, light switches, door knobs, drawer/cabinet knobs/pulls, phones, remotes) as well as wash clothing daily (especially after going out into public places)
4. Limit exposure to public places
Going above and beyond to boost your immune system:
5. Take functional medicine multivitamin daily (methylated versions for best absorption) (here’s the one I use https://track.equilibriumnutrition.com/SH7v)
6. Take extra immune boosting supplements:
-Vitamin D3: 35IUs per day per pound of bodyweight
7. Avoid refined sugars, artificial sweeteners (Sucralose, aspartame, nutra sweet, Splenda and dyes (red dye, yellow die etc) as well as limit processed foods whenever possible (unless "survival" processed foods are all that is available)
8. Make sure to get your 7-9 servings of fruit and vegetables daily (I use a fruit and vegetable powder to help https://track.equilibriumnutrition.com/SH1AQ )
9. Take a daily probiotic (unless you have candida/bacterial yeast overgrowth)
(I use this one: https://track.equilibriumnutrition.com/SHL4 )
Be prepared with: (but be a good neighbor and leave some for others!)
10. House hold essentials- toilet paper, hand towels (better than paper towels), cleaning products (ideally all natural) hand soap
11. Brown rice, Black beans, oats, olive oil, sea salt
12. Water filter (Berkey water filter filters out the most toxins) or bottled waters
If symptoms arise
13. Seek medical care
14. Personally If I experience symptoms I supplement with: Oregano Oil, Licorice Root, Echinacea, Manuka Honey
Be a good neighbor
15. Avoid large crowds
16. Check up on those with compromised immune systems, elderly and those with young children
17. Save resources for others and share resources when you can!
Fitness For Health's Sake
New year, new you; new years resolutions; most resolutions are broken by February; and here we are. We’ve all heard the same thing every single January but why should you actually stick to your goal’s of “getting healthy, looking better, and feeling better” this time around? Yes, of course to loose weight in order to feel better about the skin you’re in, but let’s talk about ALL the reasons fitness is beneficial.
Exercise releases positive endorphins, and positive endorphins make you feel better about yourself as well as increases energy.
Exercise itself increases energy, stamina as well as mental alertness.
Exercise makes you want to eat better in order to “perform” better, which in turn increases your overall health.
Exercise, whether it is indoors at a local gym/group classes, or outdoors at a park/ trail is a great way to engage with new people with positive life goals.
Exercise has been proven time and time again to decrease and even alleviate depression, anxiety, stress, negative self-esteem and cognitive function.
Exercise is a great way to improve self-esteem through setting and beating personal goals.
Exercise improves sleep quality; better sleep reduces anxiety, depression and the effects of stress.
Exercise causes weight loss and muscle gain, which leads to more positive self-esteem.
Exercise improves focus and motivation.
Exercise has anti aging benefits as well, not only does it improve almost every tissue in your body it increases oxygen and blood flow to
So this all sounds great right but where should you start? The answer is anywhere! If you’ve never exercised before, it’s been a few years or if have been cleared by your doctor to start back exercising after an illness or injury, start by taking a walk outside. Anything is better than nothing, don’t forget you’re still lapping everyone on the couch! After you’ve mastered a nice walk in the neighborhood, step it up to a brisk stroll in the park! Once you’ve got that down pat I highly recommend weight training, to increase your positive results even better and even faster! If you have never tried weights before be sure to check with your doctor before beginning any exercise regiment, and then enlist the help of a personal trainer to at least get your started to teach proper form and help prevent injury! Another great benefit of a personal trainer, whether you are a beginner, rehabbing an injury, or a seasoned pro, is accountability to make sure you reach your goals, and the variety in exercises they provide to keep things interesting as well as challenging as you progress. Another few great tips to help you get started and make exercise even more positive are to enlist the help of a friend to exercise with you to make things more fun and to keep you accountable (along with your personal trainer, the more the better). Also don’t forget to increase your water to at least 64oz a day, eat as many green veggies as possible, and stay away from all artificial sweetener and refined sugars!
If you want more information on fitness and nutrition check out my website www.breasharron.com or facebook page www.facebook.com/breasharronfitness or my personal training studio’s facebook page www.facebook.com/foundationfitnc or shoot me an email at email@example.com
Brea Sharron Estep, IHP, IPHM
Foundation Fitness Studio Owner, Integrative Health Practitioner, Certified Personal Trainer, Group Fitness Instructor