As promised I have one more post this week about what steps I am personally taking to protect my body, mind, and spirit during this time of great uncertainty. We are living in a moment like no other. But there is comfort in knowing we are in this together. There is no greater time than now to show love and compassion to others.
Every news outlet is reporting non-stop on COVID-19. I gave up mainstream news years ago but I find myself almost addicted right now. I have consumed more news in the last 4 weeks then I have in probably 10 years. For two straight weeks, I googled “coronavirus Minnesota”, just waiting to see when the first case would arrive. And then finally that day came!
The media is hyperfocused on all the bad right now. I have yet to find a “happy” story. I have even searched for these stories and have come up empty-handed.
By nature, fear is a survival mechanism. It is our emotional response to a real or perceived threat and it can become a real addiction. The problem with fear is it takes away our power and control making us feel helpless and lost.
We have to remember the news is a profitable industry. Fear-based reporting holds us hostage and can control us. The more we look at the news the better their ratings and right now EVERYONE is glued to their phones, laptops, and iPads just waiting for more.
Now, let’s get one thing straight. I am not saying COVID-19 is not serious. I am not saying its something the media is just blowing out of proportion. I don’t think this at all. I think this is something we should take very seriously. I certainly am!
The point I want to make is the more we focus on the bad, fear and hopelessness the more we see. The media is helping us to only see the bad right now which is leading to more fear and anxiety for people across the world. All of which can have a real effect on the health of the physical body. I think in a time like now a little “good” news would help us all.
We can’t control what we see on the news, we can’t control the unknown, we can’t control the outcome of COVID-19 but what we can control is our reaction to all of this and how we care for ourselves.
The quote below is one of my favorites and was instrumental in my autoimmune healing journey. We can’t make all of this go away but what we can do is focus on the things we have control over vs. reacting in fear. This will put the power back into our hands and allow us to feel more in control.
“The most important decision you’ll ever make is whether you decide to live in a Universe that is supportive and friendly or one that is hostile and unkind”.
-Albert Einstein
I approach health from three pillars. Body, Mind, and Spirit! What I discovered during my long healing journey from Ankylosing Spondylitis and Chronic Iritis is you cannot have one without the other. All three must be a focus to achieve true health and healing.
Many of the things I am going to share are part of my current day to day life. Others I have added or am ramping up to ensure my body, mind, and spirit are in tip-top shape.
BODY
NUTRITION: Eating nutrient-dense, organic, unprocessed foods the way nature intended should be something we focus on daily not just during a global pandemic. However, if you have been neglecting your nutrition its time you make it a priority. A healthy diet supports not only the immune system but overall health.
One way I am getting a lot of nutrition into my day is with a huge smoothie! What I love about smoothies is they are a super-easy way to get a tone of nutrients into your body.
DAILY SMOOTHIE RECIPE: 2 cups nut/seed milk, 2 cups spinach, 1/4 cup blueberries, 1/4 cup strawberries, 2 scoops vital proteins collagen, 1 tsp matcha green tea powder, 1 tsp astragalus root, 1 tsp reishi mushroom powder, 1 tsp maca, 1 tsp amla, 2 grams vitamin C powder.
Any smoothie will do if it’s filled with veggies and low sugar fruit but a few of these add-ins will take it up a notch.
Astragulus Root has been used for centuries in Chinese Medicine and is believed to boost immune function. Medicinal Mushrooms have been used for thousands of years and have the power to not only boost the immune system but regulate it as well. Matcha green tea is high in antioxidants like EGCG which helps the body produce T-cells leading to a reduction in inflammation and gives the body the ability to fight off pathogens. Maca increases glutathione levels in the body which helps to improve immune function. Collagen is great for gut health and Amla is high in vitamin C.
You certainly don’t need all these add in’s. If you picked just one or two I would probably say go for a reishi mushroom and astragalus root.
Now let’s chat quarantines and eating healthy. It is a reality that we may find ourselves quarantined at home in the next few weeks. I have been stocking up on things for a while now because my intuition told me we would be exactly where we are. I approach things proactively and would rather be prepared than scrambling. If you have not prepared don’t freak out. Just start now.
We have been stocking up on lots of frozen fruits and veggies. In addition things like nut milk, raw nuts, shelf-stable bone broth, frozen meat, eggs, nutrient-dense bars, canned salmon, soup and a number of other things. For fresh produce, I have stocked up on things that stay good in the fridge for a longer period of time like citrus fruit, apples, romaine lettuce as well as potatoes, onion, and garlic. We also have plenty of spring water if needed!
SUPPLEMENTS: The supplements I am currently using daily are a Multi-Vitamin, Vitamin C, Vitamin D K2, Zinc, Magnesium, Astragalus and an Immunity Blend. In addition, I’m keeping Colloidal Silver on hand to nebulize should we get sick. I’m not going to share the amounts I am taking since each person’s body is different. Work with your doctor or research to determine a dosage based on your personal needs.
GARLIC: Studies have shown garlic has the power to kill bacteria and viruses. Dr. Weil shared on The Kevin Rose Show that one county in China where much of the countries garlic is produced has reported no COVID-19 cases. This community not only produces garlic but eats a lot of it too.
One important point to note is that the active compound allicin is not present in a whole raw garlic clove. To activate the antiviral compound allicin you must crush it and allow it to rest for 10-15 before consuming it. The best way to do this is with a garlic press but if you don’t have one you can smash it multiple times with the back of a glass.
If popping a clove or two of raw crushed garlic into your mouth seems to difficult mix it into something to take the edge off. I like to toss it into one of my meals after cooking.
GUT HEALTH: Focus on prebiotic foods such as chicory root, dandelion greens, garlic and onions, asparagus, bananas, and apples. And, probiotic-rich roods such as raw sauerkraut, coconut yogurt, kimchi, fermented veggies, and keifer. I know some of these things are not the most convenient. My recommendation is to stock up on items with a long shelf life like garlic, onions, sauerkraut, and fermented veggies.
AVOID SUGAR: Sugar can interfere with the immune system cells that attack pathogens. When you consume sugar this interference lasts for at least a few hours. A small amount of sugar occasionally is fine but you don’t want to be consuming sugary foods or drinks multiple times throughout the day.
An easy way to satisfy your sweet tooth while avoiding sugar is to replace traditional sugar with a sugar substitute like stevia! Days of only having one stevia option are gone. Now, brands like Pyure not only sell stevia drops. But they also sell products that you can use in baking. Making a shift from sugar even easier. As with everything you eat it is important to use stevia that is non-GMO and organic.
FASTING: I am a huge fan of both short and extended fasts. They have played an instrumental role in my autoimmune healing and something I do often. There are so many benefits to fasting but since we are focusing on immunity right now that is what I will talk about.
Research has shown that a 3 day fast prompts stem cells to create brand new white blood cells which essentially regenerates the entire immune system. Research is continuing in this area but there is belief when your body is not focused on digestion it can use that energy on healing. If you think about it, when an animal is sick it does not eat. And, when we are sick we typically have a reduced or absent appetite. This is nature at work.
WATER: Water is important on every level. Make sure you are drinking enough every day!
EXERCISE: Daily movement is critical to overall health. There are so many benefits to exercise not only for the body but the mind as well. Anytime I feel even the slightest bit stressed a good workout makes me feel 100 times better. Physically and mentally.
The research is still out on if and how exercise contributes to a healthy immune system but there are many theories supporting this idea. Given the overall benefits that have been studied relating to overall health, I think its something that should not be ignored. Each day I move my body for at least 30 min.
INFRARED SAUNA: If you have one in your home or easy access to one now is a great time to use it. Sauna’s are not only great for managing stress but they raise the body’s core temperature. When this happens more white blood cells and T-cells are produced allowing your body to better fight off infections. Similar to a fever when you are sick.
SLEEP: Make rest and sleep a priority. Everyone needs a different amount of time but now is not the time for 10 continual all-nighters. Get serious about your sleep.
LIMIT ALCOHOL: If a glass of wine is your coping mechanism for dealing with stress understand it can suppress your immune system. Overindulging is something you want to avoid right now. A few glasses a week is probably ok but don’t go crazy! If you want bonus points I say avoid it altogether. But I will be honest. I am still enjoying a little wine every week.
MIND
Our minds are so powerful! Did you know the mind does not know the difference between reality and imagination? Thought alone can create a physical response in our bodies.
Once I learned about the mind-body connection my healing game changed FOREVER! It was my missing link. The tools I used to heal from autoimmunity are the same tools I am applying to the present moment.
GRATITUDE: Expressing gratitude during difficult times is so important. When we are grateful it helps us to see the good things and brings more of those good things into our life. Some days it can feel as if there is nothing to be thankful for. However, I promise there is always something. You woke up today correct? That’s number 1!
HELP ONE ANOTHER: Along with being thankful for what we have it is also important to remember those who may not have the same luxuries we have. I am so thankful I am in a financial situation that allows me to go to the store and spend twice what I would spend in a week to stock up on necessities should a mandatory quarantine become a reality. I know how incredibly blessed I am and express gratitude for my blessings many times a day.
You may have an elderly neighbor who can’t get to the store. Offer to pick up a few things or share what food or supplies you have with them. If you know someone who could use a little extra money and you have some to spare share with them. Make an effort to help whomever you can during this time.
And, remember you can always pray. I have been praying daily for those affected by this outbreak and for the people working overtime to save lives.
AFFIRMATIONS: Create a mantra or a few affirmations that you can use when you are feeling a bit overwhelmed or stressed. Below are the ones I use daily right now! Repeat these over and over again. The mind will listen and create a sense of calm in the body. Use the ones below or make your own!
- My Body Is Strong and Healthy
- I Am Healthy
- My Body Is Always Working Towards Perfect Health
- I Am Thankful For My Health
- I Am Safe, Calm and At Peace
- My Body Has The Innate Ability To Heal Itself
VISUALIZATION: During my lowest points struggling with my autoimmune diseases I used visualization daily. I visualized the future seeing myself healthy and happy. I visualized what it would feel like to already have the health I so desired. I visualized myself doing the things I loved pain-free. I truly believe visualization works!
It can be really easy to let our minds wander to the worst-case scenario. With little effort, we can create a doom story very quickly in our minds with imagery and feelings. Seeing a positive scenario or outcome can be more difficult.
I have three visualizations I have been using for the last two weeks. With repetition visualizations because easier and they can replace an anxious thought.
ONE: Visualize a bubble or wall around yourself and your loved ones. See yourself and them being fully protected. Nothing can get in.
TWO: This visualization came to me during a workout and I have been using it since. Physically punch or jump and see yourself hitting the virus and crushing it under your feet. I know this one sounds a little goofy but it popped in my head for a reason so I am sticking with it.
THREE: Visualize what it will be like when all of this is over. Whatever that is for you. For me, it’s seeing H and I enjoying summer vacation. Soaking up the sunshine at the pool.
MINIMIZE MEDIA CONSUMPTION: Consume what you need so that you are informed but not so much that you are stressed out.
SPIRIT
PRAYER: Prayer is one of the most important things in my life. It is how I begin and end each day and is present throughout my day. I fully believe in the healing power of prayer. It settles my mind and allows me to focus on gratitude. I always pray with thanksgiving. Praying as if I already have and feeling it in my heart.
MEDITATION: Spending just 5-10 minutes each day meditating or sitting in silence can help to keep your immune system strong. There are many studies backing up this claim. In addition to its effect on the immune system, we also know it helps to activate the parasympathetic nervous system which is part of the autonomic nervous system also known as the rest and digest system. If you don’t currently have a meditation practice find a guided meditation on YouTube or download a meditation app and start there.
ACCEPTANCE: It is easy during difficult times to FIGHT but that is the worse thing we can do. Instead of fighting what is, acknowledge it and accept it. By accepting the current reality we open up space to focus on the things we can control. It allows us to move forward.
GO OUTSIDE IF SAFE TO DO SO: Take your shoes off and ground, sit in the sun, touch the grass and dirt and smell the spring blooms. Connect with nature the best you can given the current situation. If you live in an urban area and cannot get outside find a sunny spot in your house and sit or lay in it, close your eyes and visualize yourself outside. I do this A LOT during the long Minneapolis winter.
CONNECTION: Even if you cannot meet with friends and family in person take time to call or facetime with them. Reconnect with a friend or family member you have not talked to in a while. Reconnect as a family or couple. Take this forced time to slow down and detach from all the distractions of our modern world. Express your appreciation and love to the people in your life.
That covers it for what I am doing to nurture my body, mind, and spirit during this time. However, there is one other very important topic that I want to cover and that is HOW TO TALK TO YOUR KIDS about what we are currently experiencing in our world.
This is a very personal topic and every parent needs to access how they talk to their kids and what information they share. Even though my son is only 7 we have a lot of deep conversations. He has always asked a lot of questions and is interested in understanding more about things.
In the last few weeks, we have had some REAL conversations about what is happening in the world. Not fear-based conversations but real conversations. Conversations backed up with the things we are doing as a family to protect ourselves and the “why” behind it. I believe when you explain the” why” it is so much more understandable for children.
Having open conversations allows your children to stay in the loop about what is happening should something like a school shutdown occur. These conversations have also helped with him understanding why washing hands and not touching his face is very important right now.
The other thing that is so important if you are a parent during times of stress is to CHECK IN WITH YOURSELF daily. Before you get out of bed in the morning check-in with yourself. If you are feeling frazzled you are going to see the worst in your kids and react to everything. Remember children mirror us. They watch us closely. During times like now, it’s important to watch your reaction to things. If you show fear and anxiety they will mimic you.
Feeling those feelings is a good thing but how we react is what we need to be thoughtful about. When we are stressed or on edge, we tend to raise our voices more often at our kids. Being aware of how you are feeling every day will allow you to react differently to intense situations.
And, if you are feeling frazzled, stressed or anxious tell your child. Share your feelings with them. In our home, we talk about our feelings A LOT. I want H to grow up knowing he does not have to hide his feelings and that feelings and emotions are OK. Open conversation is so important. Especially during a time like now.
I hope all of this is helpful to you during this uncertain time. The one thing I keep reminding myself is this to shall pass. I also just want to express my gratitude to every person out there fighting this outbreak. Thank you to the doctors, nurses, hospital administrators, emergency responders, scientists, leaders, and EVERYONE giving up their own lives right now to fight for ours.
Remember, God does not throw us things we can’t handle. We will all make it through this. It will change our lives, it will create growth, it will allow families and communities to grow closer, and will remind us to appreciate the little things in life.
In Love, Health + Gratitude,
Katie
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