“When we are no longer able to change a situation, we are challenged to change ourselves.” ~ Viktor Frankl, Man’s Search for Meaning
Well-Being in the Face of a Pandemic Boosting Your Physical and Psychological Immune Systems by John Montes & Fran Bieganek
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upporting Physical Well-Being
Physical well-being, beyond absence of disease, is about the choices we make to prevent and find a place of dynamic balance of body, mind and spirit. Our choices help us counterbalance the effects of internal influences such as genetics and external influences like environmental toxins and stress. Advances in research have let us understand those relationships and help us put theory into action. Throughout research literature from both conventional and alternative medicine, stress is highlighted as having a strong role in the development of diseased states. Acute and chronic stress manifest differently. Acute stress can have immune enhancing effects that are linked to the actions of the fight-or-flight response. This state of heightened sensitivity and increased circulation exists for mere survival and its immune protective qualities are short-lived. On the contrary, chronic stress has a definitive immuno-suppressive effect on the body, particularly in relation to respiratory and inflammatory diseases, not to mention effects on mental health. Stress is defined as a response to emotional pressure in which an individual perceives they have little or no control, much like our current situation. As we collectively go through this health crisis, we have an opportunity to do activities that not only help us get a sense of control because of their immune-promoting qualities, but also address deeper issues that affect us long term. As we socially distance and/or stay home, there are many things to do to help reduce the effects of stress and boost immunity: n Rest: Sleep is necessary for repair, for processing and healing. Prioritizing sleep is
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essential for your immune system to catch up and for your body to be stronger. n Hydrate: Drinking plenty of fluids can help us replenish nutrients and flush toxins. For some, a timer on the phone might be a good idea. Make sure to minimize the intake of inflammatory drinks laden with sugar or alcohol. n Stay Active: There is a direct link between exercise and resistance to disease via the fight or flight mechanism. Whether you have led an athletic or a sedentary lifestyle, getting a minimum 20 minutes of low to moderate intensity exercise a day will help increase circulation and maintain your immunity. Take advantage of this time to create a routine, let your body get used to it, and maintain it past the quarantine. n Nutrition: While it might be recommended to have emotionally satisfying treats around, make sure that for the most part you stick to natural, unprocessed or minimally processed whole foods as this will help decrease inflammation and provide your body with adequate building blocks for energy, healing and immunity. Take some time to be mindful about what you are eating, giving yourself time to chew and savor it. n Supplements: There are plenty of recommendations out there about supplements and herbs to help you stay stronger and ward off disease. It is important to discontinue the use of immune-boosting
