Is your immune system ready for an attack?

"Your test lit up like a Christmas Tree"
Words muttered by the doctor at the walk in while I sat in the stale exam room with my body aches and chills.  I was now a statistic for the News to report, clumping me into the other hundreds who would test positive for COVID-19.  I tell you this not for sympathy or comments of "feel better soon".  My intention is to educate you, and if I can do this through my own experience, why not make it that more real?
Before I begin, however, my disclaimer for my my story is that we are all different, and that my experience is just that...mine!  What I share here is only one story, one of many, each with their own unique differences.  When it comes to our health, it is important to remember there is a lot of information floating around. It is each of our responsibilities to do the research, understand the differences, listen to the experts and do what is right for ourselves. My story should only account for a fraction of the information you will absorb and use to keep yourself healthy and by no means is my story meant to devalue the stories of others who have had experiences better or worse than mine.

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Be Ready for the Fight

Wash hands often. Wear your mask. Cover your cough...All great advice.  But wait...there's more!!
Even though I took every precaution imaginable,  it was no match for this invisible enemy.  My dried cracked hands from washing and sanitizer and facemasks laid out for air drying each night are proof I have been vigilant when to comes to prevention, but alas, the virus has invaded my defenses and now lives inside me.  
I was fortunate with my symptoms.  Two days of fatigue, headache and loss of taste and smell.  I never had a fever, congestion was minimal and the symptoms I did experience were mild and quick.  I was lucky.  I credit a healthy immune system before I was exposed.  This amazing body system made up of a host of blood cells is designed to make us well when under attack.  Making sure our army of blood cells are armed and ready is our responsibility. 
You can boost the strength of your immune system with a few simple steps:

• PRIORITIZE SLEEP: the human body requires 7-8 hours of sleep each night to repair and restore the damage that it endures throughout a day.  While at rest, your insides are hard at work repairing muscles, ridding toxins and flushing out old cells to replace them with new ones.  This all takes uninterrupted time.  Make a plan to turn all lights and electronics off and tuck yourself in for a long winters nap so your internal army can prep for the next days onslaught of germs and stress.
• EAT HEALTHY: fruits and vegetables are a great way to reinforce the immune system.  The vitamins and minerals found in these foods help fight infection and prevent toxins from taking hold.  The best way for these reinforcements to get to where they need to be is through food, not through a cartoon character shaped gummy.  Make it a point to add lots of color to each meal through fresh fruits and vegetables.  Pile some fresh berries on your cereal or yogurt in the morning, enjoy a hearty bowl of homemade vegetable soup for lunch and start dinner with a small side salad loaded with dark leafy greens.  Need a snack?  Grab some veggie sticks and hummus or apple and peanut butter.  Your army will thank you!
• 30 MINUTES OF EXERCISE: there is no excuse here.  A strong immune system relies on strong muscles including your heart.  Make time every day to sweat.  Aim to raise your heart rate for 30 minutes every day.  Get outside for a walk (you will also be boosting your vitamin D which has been shown to help prevent COVID symptoms), go On Demand for some HIIT training, grab your yoga mat and a good ​​YouTube video or find an app that pushes you past your comfort zone. Whatever you choose to do, make sure it is something you can stick with.  
• PRACTICE MINDFULNESS: we are each given 24 hours a day to spend how we please.  How much are you spending on YOU?  Mindfulness is taking a few minutes each day to be present in the here and now.  It has been scientifically proven to reduce stress and boost the immune system.  The best part is, even just 5-10 minutes of a mindful practice each day can help.  I KNOW you have 5-10 minutes, but maybe you don't know where to start or how to do it?  Here are a few suggestion:
  • ​Keep a gratitude journal: Upon waking or just before you turn out the lights for bed, write down three things you are grateful for.  There are no rules an no judgement.  Finding three things to be grateful for each day, even at our worst times, has been shown to boost happiness.  Starting or ending your day with this 5 minute practice could reduce stress
  • Try an app: there are now countless apps available with meditations and masterclasses that will guide you through a mindful practice.  Many have free trials and options. I personally like Calm for their sleep stories and variety of meditations. 
  • Color: Remember when you were little and a new box of crayons was like gold?  Remember getting lost in a picture, focusing to stay in the lines and soaking in the different shades of each color?  Without even knowing it, you were engaging in a mindful practice.  Return to your childhood with an adult coloring book or learn the art of Zentangle. Invest in some new crayons, gel pens, colored pencils or markers.  Be present while creating, enjoying the colors and the feel of the materials. Do not judge your work, just enjoy.  

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​An Ounce of Prevention...

"An ounce of prevention is worth a pound of cure" -Benjamin Franklin
These words truly resonate more than ever.  I choose to not take my health for granted.  The decisions I make, to wear a mask, wash  my hands, eat my fruits and vegetables are all ones I hope will benefit me in the end.  However, nature is stronger and what I do each and every day will hopefully be enough to conquer the invisible enemies and hidden dangers that lie around every corner  These are not guarantees nor are they a false sense of security.  My actions are simply what I am able to control and do for myself during a time of uncertainty.  What actions will you take to prevent the spread of this virus?  What actions will you take to prepare for a possible attack on our health and wellbeing?  
I do wish and pray for health to you and your loved ones.  
Take care of yourself.
Listen to the experts.
Breathe.
Above all...stay well.

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