I understand that the Coronavirus threat is real, and many people have become sick, but panic is not a good idea right now.
Protect Yourself From Getting Sick
Fear and Your Immune System
Fear impacts your immune system; it stimulates the release of cortisol and other stress hormones. Cortisol is immunosuppressive and weakens your immune system. The ultimate effect of this process leaves you vulnerable to infection.
Physical Activity
Exercise is a great stress buster. When you exercise it releases, feel-good endorphins lowers levels of the stress hormone cortisol, and helps us process events more clearly. So, do what you can to get moving, even if it’s around the house.
Consume At Least Four to Six Servings of Vegetables Per Day
The third thing no one is telling you about how to protect your body from getting sick is that your food may be depleting your immune system.
Please ramp up your vegetables.
Vegetables are powerhouses when it comes to maintaining optimal health. They contain lots of vitamins, minerals, fiber, and phytonutrients. Veggies help you fight disease, obesity, and aging. They are important sources of potassium, folate, vitamin A vitamin E, and vitamin C, and more.
One serving is ½ cup of non-leafy or 1 cup of leafy vegetables.
To protect yourself from getting sick it starts by eating vegetables you enjoy. If you are not used to eating a lot of vegetables, you may have a preconceived idea that you don’t like them. Instead of focusing on what you don’t like, find some that you do like. You can start by eating four to six servings of those each day.
Experiment, every week try a new vegetable. If you don’t know how to prepare them to look up recipes online.
A few of my favorite sites are Yummly, TheMeditereanDish, TheSaltySideDish.com
To Protect Yourself From Getting Sick Cut OUT SUGAR!
Avoid sugar and flour. Flour turns into sugar very quickly. Sugar slows the white blood cells that protect you from infections. Studies show that eating or drinking 100 grams (23 teaspoons) of sugar can reduce the ability of white blood cells to kill germs. The reduction is by 40 percent and the immune is suppressed for up to five hours!
To get a grasp of 100 grams. One can of pop is 22 teaspoons. Many foods have hidden sugar. Processed peanut butter, ketchup, even a can of beans contain sugar. So, it’s important to become a label reader.
In the 1970’s Dr. Linus Pauling discovered that Vit C helps the body to combat the common cold. As part of the research, Dr. Pauling found that sugar slows down this process of Vitamin C. The problem is glucose (sugar) interferes with your Vitamin C. If you have high blood sugar the white blood cells’ concentration of Vitamin C will drop the level needed for optimal infection-fighting. With a blood sugar level of 120, the white blood cells’ ability to absorb and destroy viruses and bacteria is reduced by 75%. After your blood sugar level lowers it can take four to six hours for your Vit C level to rebound to the best concentration again. So, your body is not protected for many hours. Think about that. Is it worth that risk?
Sleep and Mindset
Sleep seven to eight hours a night.
Meditate or practice mindfulness to reduce stress. Practicing mindfulness stops your mind from harmful thoughts. It helps to reduce your stress level and balances the stress hormones such as Cortisol.
Drink Water
Our body is around 70% water. When you’re hydrated your organs and systems function as they should. If a pesky virus invades your defender cells will do their best to attack them. The next step is your immune system destroys the viruses and bacteria, and then they have removed them from your system. This can only happen if we are drinking lots of water. The recommended amount to consume is one half your body weight in ounces. So, if you weigh 150lbs. you need to drink 75 ounces of water every day or ten 8 oz. glasses.
Take time to connect
Interact with loved ones and friends. Join some online communities to share stories and get connected with likeminded people. Stop listening to the news. Listen to uplifting information, podcasts, read books, listen to upbeat music. Do some need to be done activities or finish that hobby project that you put in the drawer.
Conclusion
The bottom line is we make choices every day that either strengthen or weaken our immune system. Choose which thought you allow to cultivate your well-being.
As a community, we are taking drastic measures to control the spread of viruses but don’t forget about your body’s own power to fight off disease. Please join me and choose wellness.
Shirley Noah, I am the founder of In Good Health Coach, my background is in research about health and wellness. I pursue natural health techniques and sharing information on the use of herbs, essential oils, eating, and foods for a healthy lifestyle, and more. I believe that we – not just the doctor or dentist – have the responsibility of investigating the best tools to achieve and maintain our own health. We are the ones having to live with the results of our choices. It is my hope to make the learning process easier for you by condensing many foundational truths.
For more detailed information on how eating affects your stress and anxiety check out: How to Eat to Relieve Stress
What I Did With a Worry Journal to Improve My Life
