Lessons from the pandemic: strengthening the immune system and taking care of health as a priority

Irina Griban , founder, founder of Complete SPA LLC, certified wellness coach, Integrative Wellness Coach - Penn Foster College, Balanced Nutrition and Sitiology - Penn Foster College, Fitness program design - American Council on Exercise (ACE)

What do flight attendants tell us before takeoff? If the plane encounters turbulence and oxygen masks fall out, put the mask on yourself first before helping others. This is an absolutely vital rule! Otherwise, you will not be able to help anyone - neither yourself nor those sitting next to you.

Well, it's been over a year since we've all found ourselves in severe turbulence, and all we can do is learn to take good care of ourselves, our bodies and our minds.

Although stress is potentially beneficial in the short term from an evolutionary perspective, when it is chronic it can easily make things worse for our bodies. As we try to cope and adapt to new realities, we are gradually learning about the long-term effects of COVID-19, which may primarily negatively impact overall health and longevity.

Let's look at some practical tips that have always been important, and now have become vital.

Rule #1: Accept turbulence and new realities

In order to continue working, many of us have switched to a remote format, which still means full-time work, with all responsibilities and deadlines. But at the same time, the need arose to participate 24/7 in the life of my family, take care of children and home comfort. Emotional tension increases significantly, stress goes off scale, immunity weakens, fear of the unknown pulls the rug out from under your feet.

In crazy times like these, the most important thing is to learn how to set the standby mode . Regularly throughout the day it is very important to take short breaks to completely change the picture:

• short relaxation meditation;
• 30 minute nap;

• a walk in the fresh air in the park/around the area/in the forest.

When there is so much news, digital toxins and instructions on what to do and how to do it, it is important to take the time to listen to yourself, to what your body and mind need.

Regularly pay attention to your physical, mental and emotional well-being. Intentionally setting “off” times in your schedule, moments of solitude for meditation and silence are very beneficial for maintaining a balanced mental wellness.

Rule #2: Fuel your body with healthy foods.

During periods of chronic stress, regular, and most importantly, healthy eating can easily fall by the wayside. However, now more than ever it is important to properly nourish the body and do it consciously. Our levels of physical and mental stress have increased. A healthy diet is vital for maintaining the immune system, preventing illness, and even more so for speedy recovery from illness.

First of all, people at high risk of heart disease need to change their lifestyle and diet. Right now, during quarantine, is a great time to learn new recipes that you have long wanted to try. Make a smart shopping list so that you always have the basic elements for a healthy diet. Frozen vegetables and fruits are a great option if you can't regularly buy fresh produce. Be creative with what you have in your home and don't be afraid to experiment.

Rule #3: Move

During quarantine, we spend less time traveling and moving around. To be completely honest, it is precisely because of this that the level of our actual mobility has decreased significantly. Use the extra time you previously spent commuting to and from work to take walks or exercise at home. Remember that in order to maintain physical shape and circulate blood and lymph, you do not have to be tied to a fitness club. Even housework can be a way to stay physically active.

Many fitness trainers recommend setting smart goals before working out at home—specific, measurable, achievable, relevant, and timely. By and large, these are small steps that are easy to achieve while strengthening and fueling your self-motivation.

Rule #4: Make Sleep a Priority

Our body and the body as a whole need enough sleep to recover and function properly. Even during quarantine, try to stick to your previous schedule, set your alarm to wake up at your usual time and go to bed no later than 11 pm. This simple rule will help maintain your body’s biorhythms, strengthen your immune system and recover faster after illness.

Rule #5: Social Communication

Still think that communication can only happen in person? If restaurants and nightclubs don’t work, is it a disaster and are we all hostages to a universal conspiracy? In many countries, long before the pandemic, they learned to value their time and not waste it on travel. Virtual conferences, work on Zoom, presentations on Skype, negotiations on FaceTime - this has been a common work routine since the early 2000s.

But hosting virtual dinner parties over FaceTime or family dinners over Zoom is something new! Connect with many friends, relatives and families that we previously didn't have time to meet in person because we were too busy - why not use it in video format?

Rule #6: Gratitude as a way to relieve stress accumulated during the day

Everything you have read up to this paragraph can help you cope with stress and anxiety. Eating healthy, being physically active and getting enough sleep can all help us mitigate the effects of stress and anxiety on our bodies. But there is another important technique - positive thinking.

Remembering and acknowledging the good in our lives is a very positive action. Practicing gratitude for what we still have—our health, our families, our homes, food, whatever it is—is an important part of promoting mental health.

The great Deepak Chopra always says, “In our house, we take turns saying thanks before dinner. We always start with what we're most grateful for and usually end up with a bunch of things, sometimes silly ones, that always make us smile!”

What to do if all of the above does not help?

If you're doing everything right and still having trouble falling asleep or staying asleep, you should talk to your doctor about it. This may be a sign that chronic insomnia or obstructive sleep apnea has developed.

Remember, unfortunately, these days, sleep disturbance is a common response to chronic stress that has scientific backing. You are adapting to new realities and big changes in both your work and personal life. With the help of simple measures and recommendations, you can maintain the quality of your sleep and improve your overall well-being during this uncertain time - you can learn more about them in the full version of the article in the magazine PRO Cosmetology by “Cosmetologist” No. 3, 2021.

We cannot control what is happening around the world right now, but we can control our actions, prioritize strengthening our immune system and taking care of our health, and as a result, reduce the impact of the pandemic.