We all know what we are supposed to do to stop the spread of Covid-19.
Stay at home, practice social distancing when you must go out, wash your hands, sanitize the places we touch the most.
But what should we be doing to lower our personal risk? I think many of you already know the answer. It’s to be healthy and strong with a robust immune system.
Here are a few of the key things I and my children are focusing on to optimize our immune health.
#1: Develop a daily breathing practice.
KEY TO SUCCESS: It must fit into your lifestyle.
HOW TO: I use a 33 second breath practice called HeartFlow that quickly shifts me into a “rest & digest” state. It is this state where the immune system is optimized. Email me at adam@clearimpact.io on how to do the HeartFlow practice.
#2: Get a good night’s sleep.
KEY TO SUCCESS: There are many ways we can enhance the way our sleep recovers and boosts our immune system. One critical thing to consider for healthier sleep is to manage your daily exposure to artificial light.
HOW TO: Get a pair of blue blocking glasses and wear them anytime you look at a computer, TV or phone screen. Not only does this work wonders for eye strain and the removal of brain fog, but it helps regulate the key hormones needed for better quality sleep.
#3: Exercise the right way.
KEY TO SUCCESS: Exercise three to four times a week, add in a 20-30 minute at home cardio workout followed by 10 minutes of stretching. My mountain bike and online yoga are my two main go-to activities during this pandemic.
HOW TO: There are loads of great home workouts available on YouTube. Do a search and find a few that work for you so that you can have some variety to change things up.
#4: Eat a diet rich in immune system boosting foods.
KEY TO SUCCESS: Don’t eliminate, just add in some good stuff.
HOW TO: Some great immune boosting foods you can start adding in daily include mushrooms, garlic, ginger, turmeric, hemp seeds and leafy greens. Don’t try too hard, just start adding some of the good stuff in and let them work their magic.
#5: Get outside and connect (physically!) with nature.
KEY TO SUCCESS: Feel yourself connecting to what’s around you. Be mindful and breathe, even if it’s only for a few minutes. It works wonders to calm your nervous system and boost immunity.
HOW TO: Walk outside
I hope these tips help you and your family to build resilience during this crazy time. Try one or try them all. In combination, they will provide a powerful boost to your immune health.
Adam Hart is a local health coach and author
