With all of this talk about COVID-19, it is easy to get all worked up. Anxiety and generalized stress are at an all time high. Nothing brings on anxiety like the unknown: will I get sick? Will someone I know and love get sick? How bad will it be? Unfortunately, no one has these answers, but what we do know is that the #1 immune suppressant is STRESS.
Stress suppresses the immune system. Yes, you read that correctly. Originally it was a brilliant evolutionary design where in moments of stress, the Sympathetic Nervous System would up regulate, increasing the heart rate, tightening the muscles, increasing breathing so that you could escape from danger quickly. During that time the body would down regulate processes that were unnecessary for survival, i.e. digestion, fertility and immunity. Once the danger passed, we would move out of "fight or flight" and up regulate the Parasympathetic Nervous System, which would return us to the calmer state of "rest and digest."
In modern times, however, stress is no longer lasting for moments, but can be days, weeks, months, even years at a time. Right now, with everyone worried about getting sick, we are worrying ourselves out of our much needed immunity; we are weakening our own ability to fight off illness. So what do we do?
The best thing you can do (in addition to washing your hands, not touching your face and following recommendations by the CDC) is to manage your physical and mental/emotional stress. Here are 6 ways to do that:
1.) 5 Deep Breaths. This is something that costs nothing and is extremely effective in a period of stress to help you get back into balance. You can do it while working, driving, pretty much anytime during the day. Place your hands on your lower abdomen and inhale through your nose, filling the abdomen with breath; feel it expand under your hands like a balloon inflating. Exhale slowly through the nose for longer than you inhaled. This will slow the heart rate and slow the mind, getting you back in touch with the present moment.
2.) Mindfulness practices like mediation, yoga, T'ai Chi, etc. These practices teach you to be present. In this moment there is no stress, no anxiety, as anxiety lives in the future. It is the thought of "what if" or feeling like you have no control that gives you anxiety. You have the most control over the present. In the present you have choice and can act on that choice, so by practicing techniques that bring you back into the present, into a calmer state, on a regular basis, you will know what that feels like and can access that feeling more easily. Plus, activities like yoga and t'ai chi move your body to get you out of your head, where stress can start .
3.) Sleep. One thing that should be prioritized is sleep. If you are not giving yourself sufficient rest (7-9 hours per night) your body cannot heal itself properly and you will be in a state of physical stress. If you do get sick (colds, flu, other viruses) you won't recover as quickly without proper sleep, as it is during sleep when the body heals itself. Sleep deprivation causes the body to be stressed even if you don't feel emotionally stressed. Your body will still down regulate digestion, fertility and immunity. Sufficient, good quality sleep is essential for good health.
4.) Proper Diet. While there is no one-size-fits-all diet that works for everyone, eating a diet full of fresh fruits and vegetables, lean meats and drinking plenty of fresh water are a good place to start. Try to avoid processed foods, sugar, artificial sweeteners/colors/additives and instead choose foods that you recognize as food. If a 3rd grader can't pronounce an ingredient on the box, it probably isn't food and should be avoided.
5.) Exercise. Move your body a little every day. You don't need to go to the gym and punish yourself on the treadmill for an hour, just make sure that movement is part of your day. Moderate exercise is better than intense exercise which can cause more stress to the body, and it doesn't need to happen all at once. You can exercise for an hour, or do 3-6 10-minute increments throughout the day. Take a class, go for a walk, dance in your living room, roll out a yoga mat and just move your body for 20 minutes or more. Park further away from your destination and take the stairs instead of the elevator. There are lots of ways to put movement into your day if you are not a regular gym or studio goer. Moving your body is a great stress reliever.
6.) Acupuncture. Acupuncture can help you sleep better, improve your energy and calm the nervous system bringing you out of fight or flight and back into a state of calm and well-being. If you tend to run on the anxious side in general, acupuncture can help give your mind a break. Acupuncture increases activity in the para-sympathetic nervous system helping you "rest and digest." It can also improve the strength and efficacy of the immune system, making it easier for your body to fight off disease.
The best thing you can do for yourself right now is to take care of your health. The stronger and healthier you are, the more easily you will fight off whatever bug comes your way. Just do the best you can. That's all any of us can do.
To learn more about who I am and what I do, go to www.integrativetherapeutics.com.
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