Crazy times in 2020!

I know many of you are struggling in these uncertain times, myself included. This crazy pandemic has halted my Functional Medicine practice from opening here in Tucson! I'm hopeful that I may open up Telemedicine by beginning of September at the very least. Many of you are probably stressed and anxious about what to do, how to remain safe during this pandemic. The information is changing as this COVID-19 virus changes. I can tell you what I do for myself to maintain good health. *Disclaimer: Nothing stated here is "curative", but hopefully more preventative*

What are the tenants of good health? What does our immune system require to remain balanced? Well, there is no magic bullet or one supplement that does it all! The immune system is multi-factorial and very complex. This is a short list of what we can be doing for ourselves. Let's break this down to basics:

1. Nutrition

   1. I believe nutrition should be individualized based on individual biochemistry, genetics, health issues. That being said, all of us could benefit from good basic nutrition:

      1. Consuming 5-9 servings (average serving size 1 cup) for fruits and vegetables per day

      2. Consume healthy fats and proteins daily. Amounts will vary depending on the individual, but should not be skipped. Examples of healthy fats are Olive oil, nuts & seeds, flax, hemp, chia, avocados, coconut oil (for some they may have to limit the daily amount), Clarified butter Ghee. Examples of healthy proteins are legumes, lean animal proteins with no growth hormones & antibiotics administered, grass fed & grass finished (for beef), no preservatives (nitrates, bha, bhq), Eggs that are organic, no growth hormone or antibiotics administered, free-range where the chickens have room to run around, and soy that is non GMO and organic (95% of all soy in the US is GMO and treated with Round-up!).

      3. Consume healthy fiber 25-35 grams per day that may be found in complex carbohydrates. Examples are Flax seeds, hemp seeds, Oats, Whole Wheat (only consume Organic, unbleached, never enriched wheat), psyllium, Organic Apples and other low glycemic fruits, Vegetables.

      4. Eliminate junky sugar!! Stop drinking soda (even diet soda) and stop consuming High Fructose corn sugar! Sugar suppresses the immune system and will stress out the liver and pancreas and can lead to Diabetes and metabolic syndrome. This then opens the door for chronic inflammation, damage to the blood vessels, clogged arteries, early dementia (a study found it actually shrinks the brain!), and increases wrinkles. I'm also not a fan of all Artificial sweeteners either. Studies have found that consuming artificial sweeteners can still lead to development of diabetes, insulin resistance, weight gain, and inflammation especially in the joints! The only sweetener that doesn't do any of that is Stevia. It's a plant that is so sweet, it can taste bitter if use too much. Ongoing studies have found that it protects insulin receptors and may support healthy blood pressure. I personally use liquid Stevia extracts that come in a variety of natural flavors, like Sweet Leaf. Other natural sweeteners like honey, agave, monk fruit, pure maple syrup are okay in small amounts. They will raise up blood sugar and should be avoided if you already have diabetes.

      5. Adequate hydration will vary on where you live, how much exertion with activity. An easy way to tell if you're hydrated is to look at your urine. If it's a light straw color, then you are hydrated. If it's clear with no color, you are over hydrated which is dangerous due to diluting your electrolytes. If the color is dark yellow- tea colored, you are dehydrated and that can cause symptoms like thirst, dry mouth, not sweating or urinating very much, dry skin, dizziness, feeling tired, and headaches.

2. Exercise

   1. Daily exercise is a must. Various studies recommend 30 minutes of daily exercise which can be broken up in to 10 minute increments if that's easier. The benefits were the same. Types of exercise will vary as long as you move. It can be walking, cleaning the house, biking, running, swimming, sports, etc. I find it essential to maintain good muscle tone, especially as we age. This can include exercises using your own body weight, resistance bands, weights. When we work bigger muscle groups like in our legs, it will support our lymphatic system which is like the highway for our immune system. Examples can be lunges and squats with or without weights.

   2. A few of my favorite exercise Apps, websites that can be done at home are Jillian Michaels App, Beachbody on Demand App (both have an annual fee), Amazon and YouTube have excellent workouts too. Find what works for you and start slow. It has taken me a few years to get into a good daily routine where I actually look forward to exercising.

3. Sleep

   1. The average adult requires 7-8 hours of restful sleep per night to maintain health. It allows everything to essentially reset and take the garbage out. It's of course, good for our mental state too. Trying to maintain a consistent sleep schedule too is best to balance our circadian rhythm which can be disrupted with stress (more on that below). If you are getting adequate sleep and still felling really tired, then have your doctor evaluate you for Sleep Apnea where you're not getting enough oxygen to your brain while you sleep and leaves you fatigued the whole day.

   2. Sleep hygiene is essential as part of our bedtime routine: turn off electrical devices 30 minutes before bedtime, keep lights dim if you're going to read a book, set room temperature on the cooler side, blackout shades or curtains over the windows, and try to keep electrical devices away from your head or better yet, charge them in a different room, and turn off WiFi while sleeping.

4. Stress

   1. This one is a big one! We can't live in a bubble and our body needs a little stress to function better. There's so much to be stressed about, especially nowadays. When we are overly stressed, we will produce more cortisol hormone from the adrenal glands that sit on top of the kidneys. It is a long-acting hormone that takes awhile for the body to break it down and get rid of it. This stress hormone will shut down digestion, increase glucose (sugar) production, disrupt mood, disrupt falling & staying asleep.

   2. We may not be able to control all the various stressors around us, but we can have control over how we deal with the stress. There are a variety of things you can try to relieve and cope with the daily stressors like exercise, sitting in nature or walking in a nature preserve (without earbuds, listen to nature around you, embrace the surroundings), journalling, music, art, meditation, reading a book, playing games, talking with friends & family, laughing, cooking/ baking, hobbies, and intimacy with partner.

   3. Limit social media, watching the news, talking politics, taking on more than you can handle without help (sometimes you just have to say NO!).

5. Sunlight and clean indoor air

   1. Studies show that if you get 20 minutes of UVB per day, it will be converted to 20,000 IU of vitamin D. UVA does not make vitamin D in the body. Vitamin D is considered an essential fat soluble vitamin and neurohormone. It supports a balanced immune system, bone health, and balanced mood. It supports healthy Dopamine levels, which is our neurotransmitter that is considered our pleasure center, reward center, and motivation center. Low levels of vitamin D has been associated with Depression and Seasonal Affective Disorder (SAD). Ask your doctor to run a Vitamin D blood test (25 hydroxy vitamin D) to see where your levels are at. Good functional levels are between 50 to 80 ng/mL (nannograms per milliliter). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

   2. Clean air in your home is a must to not burden your lungs and liver. This means reduce/ eliminate known allergens, especially if you have asthma. If possible, eliminate carpeting as it traps allergens and off-gases chemicals that you will breathe. This is also healthier for your pets too, by the way. Don't smoke, especially in the house. There are over 7000 chemicals in cigarettes, according to the FDA!!! More than 70 of those chemicals are linked to cancer and they damage the blood vessels leading to cardiovascular diseases that are highly preventable (blood clots, clogged arteries, strokes, heart attacks, erectile dysfunction, cold hands & feet). It robs you're body of oxygen and the second hand smoke will settle in your home leading to inhaling the dangerous chemicals. Also, side note, stop using Glade plug ins or anything like that, it has artificial solvents that are neurotoxic and disrupts your hormones!

   3. So, how do we clean the air, besides avoidance of chemicals? A few options is to have a great Hepa-filter that should be changed out every 6 months (or less) if you have central air. Air purifiers in the main rooms you spend the most time in, but those can get pricey. NASA did a great study on plants that clean the air. A few examples of those plants are Areca Palm, Snake plant, Money plant, Gerbera Daisy, Chinese Evergreens, Spider plant (non-toxic to animals), Aloe Vera, Broad lady palm, Chrysanthemum, and much more. https://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/19930073077.pdf

Okay, that's a lot of information to take in! Basically we have to work on our health everyday. Be cognizant of what you put in your body, chemical exposures, your stress levels and how you're handling them, get good quality sleep and use common sense. Listen to your body, it will tell you what you need. If you suspect nutrient deficiencies, test instead of guess. See your Functional Medicine Practitioner to help you asses Nutrient status before starting any supplement regimen.