Before we start,
Let's take a moment to find a comfortable position,
Either seated or lying down.
Keep your spine relaxed and straight.
Let's take three deep,
Clearing and cleansing breaths.
Inhale fully and exhale completely.
Inhale calmness and exhale old energy.
Inhale.
Fresh air to the depths of the lungs.
And exhale,
Clearing tension from every part of the body.
Now let us generate calmness and maximize our wellness.
Globally,
We're in a temporary moment of calamity due to the coronavirus disease of 2019,
Or COVID-19 as it's called.
This is temporary,
And indeed it will pass.
By now,
We all know this virus is different than the flu,
And we see how our actions are making the situation manageable.
We have the power to make a difference by champing our attitude,
Being gracious in our actions,
And exemplifying the greatest values of man.
We're going to calmly discuss three main points that will bring us peace and benefit our immune systems.
Everything we talk about will be factual,
Science-based,
And evidence-supported.
First we'll discuss how to remain calm.
Then we'll review how to boost the immune system.
And finally,
We'll explore some actions to take during this global event.
First,
Remaining calm.
This is really important.
Let's start by limiting our information intake to the experts in the field.
Remember for disease control,
The World Health Organization,
And our local health offices,
This is where we should be getting our facts from.
Refrain from falling prey to the influences of social media,
Uneducated social icons,
Well-meaning elected public officials,
And gossip or hearsay.
Remember,
The news reports what benefits their investors and political agenda.
Scrutinize your sources and seek advice from seasoned veterans in the medical sciences field.
Do your own research.
Review the CDC and WHO websites for suggestions on how to prepare and manage.
Know what are and what are not symptoms.
Know what constitutes as a high-risk category.
By educating ourselves with current knowledge,
We'll be able to reduce the stigma of this virus.
Maintain your daily health routine.
Now,
More than ever,
It's important to maintain healthy practices.
If you're a yogi,
Do yoga.
If you like to meditate,
Then do that.
If your gym's closed,
Take advantage of apps and online bodyweight routine.
Many of them are free.
It's springtime.
Step outside and get a natural dose of vitamin D3.
Keeping a routine is one of the easiest ways to maintain a feeling of control under this unique circumstance.
Stop being afraid of people or spreading fear or gossiping.
Do it with love.
Do it with compassion.
But do it.
By minimizing hearsay and drama,
We better our community,
Reduce panic,
And regain normalcy in our lives.
Take time to breathe.
There are many breathing techniques out there.
Find one that works for you.
And when you feel a little overwhelmed,
Focus on the breath.
It will reassure you and make you feel better.
Second,
Let's discuss how to strengthen the immune system.
It's up to us to protect our immune system.
Aside from any genetic predisposition to disease,
There's some things that we can do to strengthen immunity.
Sleep.
Sleep hygiene is extremely important during times like these,
Especially if you're a medical worker or an at-home caregiver.
Make your sleep space dark,
Quiet,
And cool.
Don't take electronics into the bedroom unless it's absolutely necessary.
The light from smartphones,
TVs,
And computer screens inhibits melatonin production.
This throws off this Arcadian rhythm and the ability to achieve REM sleep.
Limit social media before going to bed since it activates brain activity,
Further inhibiting sleep.
Create a routine to find calm and peace at least 30 minutes before bedtime.
If you're tired,
Go to bed early.
Sometimes we just need more sleep,
And that's okay.
If you can't sleep at night,
Get out of bed,
Go to another room,
And do an activity like yoga or Qigong.
Sleep instead of gravitating towards late night social media.
Take 10 minutes to breathe with awareness.
Laugh.
Laugh a lot.
Laugh at everything.
Dr.
Madan Kittaria,
A medical doctor and founder of Laughter Yoga said,
I have not seen anyone dying of laughter,
But I know millions who are dying because they're not laughing.
There's an overwhelming amount of scientific documentation that supports the hypothesis.
Happiness greatly benefits the immune system.
It's proven that laughter empowers the lymphatic system and increases blood flow by up to 22%.
Both have obvious benefits.
Laughter also reduces stress and encourages restful sleep.
So let's laugh as often as we can.
Try practices like mindfulness and meditation.
They help.
Create a support network of loving people.
Well informed,
But with a positive outlook.
Food is medicine.
Try to eat organically and make meals from non-GMO whole foods if you can.
If you cannot,
Don't stress.
Let's just get back to the basics and cook for ourselves.
Now that we have a new found availability of time,
Let's spend it together.
Embrace the idea of family meals.
If you are self-quarantining alone,
Maybe reach out to a friend or family member who's far and enjoy a meal together over Skype.
Make the time fun.
Let's reconnect with people.
In the kitchen,
Try to avoid using what I call white ingredients.
They create an environment that pathogens love.
At least for the time being,
Try to avoid dairy,
Bleached flour,
Sugar,
And table salt.
Do what you can,
But remember,
The best food is a happy mind.
Thirdly,
Let us take appropriate action.
Yes.
Wash your hands for at least 20 seconds.
Yes.
Use hand sanitizer if it is available.
Yes.
Avoid touching your eyes,
Nose,
And mouth with unwashed hands.
Cover coughs,
Sneezes,
Sneeze into the elbow,
Throw used tissues in the trash.
If you're already sick,
Wear a mask.
Caregivers should wear masks as well.
Otherwise,
Save the resources that support each other by avoiding close contact with people who are sick and their caregivers.
A community effort is required to minimize the effects of this pandemic.
Maybe,
Just maybe this will create a sense of unity that brings us closer together.
If you're sick,
Stay at home.
It's our responsibility to minimize the burden on our healthcare system.
The overwhelming majority of us will successfully fight off the disease at home.
For the young and strong,
It may just require rest and nutrition,
But we must remember,
COVID-19 is not the only medical condition hospitals are managing.
Of course,
Do not hesitate to reach out to the medical community for guidance.
And if you are at the point of a medical emergency,
Immediately seek care.
Try to remember to sanitize frequently touched surfaces like doorknobs,
Light switches,
Phones,
And faucets.
Clean them first,
Then use a sanitizer.
Remember to observe the recommended contact time so the sanitizer can do its job.
For many,
Alcohol-based sanitizers are no longer available.
No worries.
Previously,
The CDC and WHO have posted recipes to use powdered chlorine as a sanitizer.
These products are sold at hardware stores and pool supply stores.
Calcium hypochlorate,
For example,
HTH,
Is the active ingredient in pool shock.
A quick Google search will provide you with the correct mixing ratio.
If you're using household bleach as a sanitizer,
Remember chlorine percentages vary by manufacturer.
Also,
Shelf life for liquid bleach is only 6 to 12 months from the date of production.
Basically,
Every 12 months,
Liquid bleach weakened by 20%.
As we know,
Sanitation is important with highly contagious viruses.
So we just need to be a little particular on how we sanitize.
Finally,
We should understand the goals of governmental directives.
Currently,
They're concerned with the stress that's being put on the healthcare system.
By doing our part with a positive attitude,
We'll make a difference.
By following their guidelines,
We're effectively giving the experts more time to provide us solutions.
One quote states,
Faith and fear.
Both the man you believe in something you cannot see,
You choose.
I feel all things are interconnected.
What if this event was meant to bring us closer at a time when we were becoming more polarized?
Let's self quarantine.
Let's stay home.
Let's be responsible and reconnect.
For the first time in decades,
We all have something in common.
Take care of yourself.
Take care of your neighbors.
Take care of your community.
Be courageous.
Be positive.
Fill your heart with love and share what you've cultivated.
Appreciate loved ones and strangers alike.
Together,
We can create the community we always wanted to be a part of.
Now let us take responsibility for our actions and be the solution.
