Some of you may have seen the title of this blog and thought, “No, I definitely feel stuck!” Social distancing and wondering, “will social distancing work?” is really hard. We are all in quite the predicament. Scared, anxious, overworked, unemployed, alone. These are some of the emotions I have seen and felt, but we are also creating space for joy, healing, and health the best we can. This blog is to serve as a guide or gentle reminder of things we can try while we are trying to be safe at home while also feeling stuck.
How to boost the immune system
The number one reason we are called to stay at home is to keep ourselves and others healthy. So you may be wondering how to improve your immune system while the grocery stores are raised and you’re “stuck at home” My goal is to provide you a list of options so that hopefully one works for you!
Nutrition and Immune system
Which vitamins support the immune system?
When I was working for Dr. Shakib D.C. the only thing I knew about supporting your immune system was that you should take vitamin C. In the form of vitamin C supplements or over the counter in the forms of Emergen-C or Airborne. Dr. Shakib opened me up to the world of Olive Leaf Extract and Colostrum. These two supplements saved me through college, if you have access, I highly recommend them. I bought them through her but I think you can also find them online and in health food stores. According to healthline.com
the health benefits of Olive Leaf Extract are; reduces cardiovascular risk, like atherosclerosis
, lowers blood pressure, helps treats type 2 diabetes, supports weight loss, eliminates free radicals, boosts immunity, fights herpes, reduces inflammation
, prevents cancer
. According to drwillcole.com
adding bovine colostrum to your diet can decrease inflammation in the body, support a healthy gut, promote ligament and muscle healing, and increase immunity. Probiotics are also extremely important when we are thinking about the immune system because believe it or not your gut is responsible for a large part of your immune system. There are so many types of probiotics you can take. Daily, I drink a vegan superfood complex that includes my probiotics and many other immune-boosting phytonutrients (https://www.teambeachbody.com/shop/b/shakeology?referringRepID=806443).
What foods support the immune system?
If you have been following me at all you know how much I love food, so this is my favorite category in terms of immune support. I am crazy and during this quarantine decided it would be fun to do a 21 day reset to improve my gut health, my immune system, and truth be told to lose weight. When my partner was sick with cancer he couldn’t eat unless it went into a feeding tube, so I was eating super healthy and clean and also not drinking for six months so I was in great shape! As my partner has been able to eat I am eating with him and also drinking more wine than I would like to admit, so for 21 days I have committed to a clean diet and no alcohol (https://www.teambeachbody.com/shop/d/ultimate-reset-challenge-pack-URChallengePack?referringRepID=806443). I am not suggesting everyone do this, but if it is in your means and capacity, I am already feeling amazing and down 4 lbs in week one. If you are looking for a simple list of foods to build immunity I will also provide that. Clean fruits and vegetables are always a plus in boosting immunity. Again, I know it is really difficult to find everything fresh right now if you can find organic in cans or frozen that is better than nothing at all. According to healthline.com and I would agree the fifteen most immune-boosting foods are as follows: citrus fruits, red bell peppers, broccoli, garlic (I pretty much cook everything in garlic), ginger, spinach, yogurt, almonds, turmeric, green tea, papaya, kiwi, poultry, sunflower seeds, and shellfish. You can head to their website for a more in-depth description of why each food is rich in immune-boosting properties, My rule of thumb is organic, locally sourced, and humanely raised if possible. If you cannot get good quality meat I would avoid altogether because it could do more harm than good.
Mental Health and Immune System
Does mental health impact the immune system?
If you have ever wondered if stress, anxiety, and lack of sleep impact your immune system, the answer is YES! As a social worker, yoga teacher, and breathwork facilitator I felt it was extremely important to provide you with some valuable resources and reminders of how important self-care is right now to ensure your body has time to rest, replenish, and heal so that you can remain as COVID free as possible! One of my favorite practices, before I go to sleep, is Yoga Nidra. This helps the body to rest and relax more deeply and can help relieve stress and anxiety. If you are looking for free resources there are plenty on You.tube if you would like to support a small business and singular provider check out one of my favorites Katya Lovejoy
Breathwork is also an extremely powerful tool that has helped me find release from trauma and childhood wounds. I offer a circle once a month and do private sessions, please contact me to consult. My amazing teacher Blake Spencer
is also wonderful check her out as well. Creating a self-care practice or routine is very helpful whether it is a ritual in the morning or the evening. I find starting my day with a meditation, hypnosis, or personal development before I even get out of bed is so helpful. In the evening I find reducing screen time, taking a hot shower or bath, and winding down before bed reduces my stress and anxiety, I find that writing out a schedule that includes these practices is so soothing. Yoga is also amazing and part of my daily practices. I offer a class via zoom on Sunday evenings at 6 PM PST/7 PM MST, feel free to contact me for a link. For my own practices, I love the 3 Week Yoga Retreat in my online fitness platform.
How to practice social distancing
This may sound simple, stay home, follow the six feet rule, done, right? Well, if you plan on keeping your sanity I would say that isn’t the full scope of what we should be doing, try not to get trapped inside. Fresh air is important. If you can get outside in wide-open spaces or even take a walk around the block if the law allows, Wear a mask, one you have purchased or perhaps have fashioned from a bandana or T-shirt. Taking it old-school and playing games are super fun, bust out the deck of cards. How many times has someone told you they would not play Monopoly because it takes too long? Now is the time! If you are staying connected virtually there is Facetime, zoom, google hangout, google meet, so many options. My friends and I have tried a new app called House Party (on android and ios) In this app you can meet face to face but you can also challenge each other to fun games like Pictionary! Creating an at-home fitness routine or movement break is extremely helpful as well. I swear by my BOD account which is a virtual platform with exercises, yoga, cooking shows, etc. that I have linked above. If you are tired of being on the screen, old fashioned phone calls are super comforting and so is sending snail mail. As I finish books I have been mailing them to friends.
If you feel like you are wanting more recipes, tips, and tricks to living your healthiest life, I have lots more tips where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me.
Love and Light Always
“Sarah Savino is my recommended Wellness and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached email@example.com and facebook.com/sarah.savino IG- the_fit_philanthropist ”- Dr. Shakib, your Irvine Posture Chiropractor