Various countries across the globe are slowly opening up and reducing the restrictions in place for lockdown due to COVID-19. Here in the United States, a few states are easing restrictions as well.
I noticed that among all of the suggestions for staying safe right now, the United States, unlike other countries, has failed to mention the most basic of practices: a healthy immune system - the first line of defense against any illness. Full disclaimer, I'm not a doctor (clearly) but these suggestions are standard and I hope they serve as a gentle reminder of all of the sustainable things you can do right now to keep healthy in ways that create zero or very little trash.
1. Eat a Variety of Fruits and Vegetables: make sure you're eating fresh, organic and in-season fruits and vegetables if you can access them. Try to eat as many colors as possible and focus heavily on dark, leafy greens - things like spinach, kale, broccoli, collard greens, and dandelion greens. These vegetables are nutrient dense and also have fiber - which supports your system in detoxification.
2. Get Exercise: even with stay at home orders, you can go jogging and take walks outside.. The fresh air from the trees and plants is good for your lungs and the sunshine is important for your mental health and Vitamin D levels. Even just a brisk twenty minute walk will elevate your mood, which helps lower stress hormones (too many stress hormones in your system leads to inflammation). I've also been enjoying yoga and pilates at home to compliment my running. The YouTube channels Boho Beautiful and Yoga with Adriene are great places to start.
3. Rest and Reduce Stress: Getting enough sleep is vital for too many reasons to go into here and I'm sure you've heard them all any way. If you're having difficulty sleeping (because things are stressful right now) I find that having a nightly routine helps me immensely so my body can anticipate bedtime. If I need some extra help, I enjoy a cup of chamomile tea before bed and if I need to bring out the big guns, I take melatonin if I've really not been sleeping well. Reducing your stress levels reduces cortisol in your body, which reduces inflammation (good ole stress hormones!). Trying to keep your stress levels down is vital for your health. You don't want to tax your nervous system by being in a constant heightened state of stress. Yoga (especially inverted postures such as shoulder stance and plow), meditation, and any other form of relaxation techniques you enjoy help to keep those cortisol levels in check.
4. Drink and Eat Probiotics: Your immune system starts in your gut so keep your gut healthy (read more about it here and here) I make my own kombucha at home (watch this video if you're interested in learning how to make your own) and I also enjoy G&T Cocoyo Probiotic yogurt from time to time. It's made out of coconut milk, comes in a glass jar and can be found at most health food stores. Another DIY option is fermenting your own vegetables, learn how in this post.
5. Supplements and Supplementation: According to this study, Vitamin C and Vitamin D can help fight the virus. Supplements in pill form often come in plastic so it's a choice you can make whether or not you want to purchase them. Most people don't get enough Vitamin C or Vitamin D from their diets so supplements can help with that. If you're looking to for a plastic-free way to get more of these essential nutrients into your diet, mushrooms are a great source of Vitamin D and of course, citrus, papaya, and broccoli are all great sources of Vitamin C. Ginger is an expectorant, which means it helps us to cough mucous out of our lungs and is also anti-inflammatory and antioxidant rich. Raw Honey is antiviral, and antibacterial. Cinnamon is anti-fungal, antibacterial, antiviral, and anti-inflammatory. To get all of the benefits of these three powerful foods, mince raw ginger, add a tablespoon of raw honey, a few dashes of cinnamon powder and pour hot water over it to make a warming and soothing tea for before bed.
Thanks for reading and I hope your loved ones and you are staying safe during these uncertain times.
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