When it comes to preventing the spread of viruses like COVID-10, every precaution such as washing hands, maintaining social distance, wearing masks, and avoiding sick people are key. But what are other things we can do to give us an edge in staying healthy?  As you know many people who catch the virus are asymptomatic and some have recovered in matters of days.  But there are people who are hospitalized or on the vent because of COVID.   When it comes to immune health, the analogy that I like to give is this.  Our body is like a fortress.  We need to build a strong fort, have adequate soldiers, and supply chains to fight off the enemy. And if the fort is being attacked, we have the ability to repair it quickly and efficiently.  So how we can boost our immunity?  Here are five tips I have to offer.

 

 

1)     Adequate Sleep:  We all experience days when we don’t sleep well and it affects our energy level and our mood.  Our immune system is like a computer. It needs moments of rest.  When we are sleep-deprived, the body release stress hormone like cortisol to keep us awake and alert, which can suppress the immune system.  

2)     Stay Active:  Exercise is a powerful way to boost the immune system. It causes antibodies and white blood cells to circulate more rapidly which means they may be able to detect and zero in on bugs more quickly.  There have also been studies that show people who exercise in moderation but regularly are less likely to come down with the flu as well.

3)     Stay On Top of the Stress. There is a strong link between immunity health and mental health.  When one is on constant chronic stress or anxiety, the body produces stress hormones that suppress the immune system.  Therefore, people who are stressed are more susceptible to catching the virus. There are many stressors in life.  Everyone identifies the stressor at a different level and cope with it differently.  It is important that you have 3-4 coping mechanisms to deal with the stress and choose ones that are healthier.  Many people drink, smoke, or play video games as a way to cope with their stress.  However, there are plenty of healthy alternatives such as exercise, meditation, reading, and consulting someone you trust.  You just need to find the 3-4 bags of tricks that work for you. 

4)     Watch Your Diet:   A diet rich in fruits, vegetables, whole grains, healthy fat found in wholesome food is an excellent way to build a strong body that provides the building blocks to keep our cells healthy and to produce antibodies and white blood cells aimed to destroy unwelcome guests.  The key vitamins that play a key role in boosting immunity health include Vitamin A, Vitamin C, Vitamin D, and B-Complex. The top minerals for the immune system are zinc, selenium, iron, and magnesium.  There are also many phytochemicals like polyphenols and sulfur-containing compounds, all of which play some role in cellular health, cellular production, energy production, DNA synthesis, DNA repair.  Specific foods that have immune-supporting properties such as anti-inflammatory, anti-oxidants, anti-bacterial that I would like to highlight include assorted berries, dark leafy greens, mushrooms, sweet potatoes, green tea, nutritional yeast, garlic, ginger, and turmeric.  Foods that are rich in probiotics such as Kefir, kombucha, natto, and kimchi are also great immune booster foods. 

5)     Be Strategic about Dietary Supplements:  There is no magic pill that can prevent or fight the virus singlehandedly, especially when dietary supplements are regulated as food and NOT as medicine by the FDA. It is believed that isolated compounds extracted from foods do not have the consistent preventative effects as whole foods because the bioavailability may be lost or they do not behave the same way (bioactivity) when they are in whole foods.  So, the best way to load up on these essential nutrients is really straight from food.  However, with that being said, dietary supplements do help fill in the gap. From a behavioral perspective, not everyone eats a perfect diet and everyone has his/her own sets of dietary preferences which are hard to change.  It is also possible that an erratic life schedule or a decreased appetite requires one to take dietary supplements to supplement the needs.  When one is diagnosed with certain medical conditions, the demand for certain vitamins and minerals are increased as well (e.g. Vitamin D and B 12 deficiencies commonly found in older adults).  If that is the case, it is best to take dietary supplements in addition to foods. Talk to your doctor if you are thinking about taking dietary supplements is my advice, bottom line.  

 

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I think it is unfortunate that the current U.S. suburban living environment does not encourage people to lead active lifestyles. The mass transportation system is simply not convenient. I once timed myself on the bus going from North Redondo Beach to North Hollywood. It literally took me 2 1/2 hours to go from point A to point B! While there have been recent updates to our mass transportation system such as the Expo line, more direct bus routes and bike pathways, I still feel there is additional work to be done.

Similar to our physical environment, the food environment in America make unhealthy foods more accessible than healthy food options.  There are many areas in Los Angeles that are considered “food deserts,” where fresh fruits and vegetables are simply not available.  Likewise, we have restaurants that serve us too large of portions and grocery stores that sell too much junk food and sweetened beverages in bulk.  My son once noticed the price difference between a 1 oz. bag of Cheetos and a family size bag of Cheetos.  He said to me, “Mommy, it is cheaper to buy the large bag.”  I said to him, “Yes, it is cheaper for your wallet, but not wiser for your body.”  For these occasional treats more doesn’t mean better.

In order for people to stay healthy, it has got to be convenient. Most of us prefer to function in autopilot mode, so if we want to live healthier lifestyles we need to change our daily routines and/or modify & enhance the environments in which we live in. Starting today, make healthy choices the easy choices.  You can do this in a variety of ways. For example, you can incorporate exercise into part of your daily routine, just like brushing your teeth. Park your car further from the front entrances of stores when you run your errands, or take the stairs instead of the elevator when at all possible.  As far as food is concerned, when dining out ask your waiter to pack half of the meal before it even arrives to your table. When grocery shopping try to purchase food items in bulk and then portion them into mini ziplock bags as soon as you get home.  And more importantly, stock your pantry with only healthy foods so that you always have the option to nourish your body with high quality fuel.

Make healthy choices the easy choices! If I can do it, you can do it!

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• Winter vegetables include: beets, Brussels sprouts, cabbage, chestnuts, cauliflower, daikon, kale, ginger, onions, parsnips, purple potatoes, radishes, rutabagas, sweet potatoes, turnips, winter squash, and yams.
• Winter fruits include: grapes, grapefruit, kiwi, mandarin oranges, oranges, persimmons, pomelos, and tangerines.

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The two biggest daily traditions in my family are 1) family dinner and 2) making your bed.  My personal motto is, “a family who eats together sticks together.” Family meals are a perfect time to share good food and thoughts with each other!  I am also big on insisting my children to make their own bed every morning.  I tell them that making their bed is like welcoming a new beginning!  Even if you have a terrible day your bed is in perfect order when you come back to welcome your weary body and bruised heart.  I truly believe in maintaining traditions during the holidays and during all of the other ordinary days of the year. Traditions are important for building a strong family from generation to generation.  What are your family traditions?

Happy Chinese New Year!

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During our trip, my boys enjoyed skiing and snowboarding while I took a lesson on how to cross country ski. Bundled up in a warm hat and Merino wool clothes, I reluctantly went for the activity. Boy, what an experience it was!  After the workout I felt spiritually uplifted, mentally recharged and physically more fit. I highly recommend cross country skiing. This winter sport is an excellent aerobic workout because you use every single muscle in your body, yet not a single muscle group is ever over-stressed. Because of this you can perform the activity over a long period of time. In Mammoth, I cross-country skied for three hours straight, burning close to 2,000 calories (maybe more) and I still felt energized afterwards!! I also love that this sport promoted a sense of spiritual and mental well-being for me. When you ski cross country you are moving at a slower pace and have more opportunities to take in the beautiful scenery.  My husband and I were also able to enjoy conversation with one another as we skied into the woods. It felt so peaceful being at one with nature alongside the company of my husband; I feel even more connected to him after this experience.

Next time you and your loved ones head to the mountain for a winter trip, consider cross country skiing. If you are new to the activity I recommend taking a lesson like I did. You can also try snowshoeing instead if you are afraid of falling. Snowshoeing is like hiking in the snow. You wear special glides, which allow you to walk more freely through the snow as you explore the beauty of the white covered mountains.

Happy Winter!

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Helpful Tips:

Besides asking yourself if you eat a balanced diet, another point to consider is  nutrient DEFICIENCY itself. Nutrient deficiencies can alter bodily function such as water balance, metabolism, nerve signaling, and digestion. Based on the National Health and Nutrition Examination Survey (NHANES) which is government’s ongoing effort trying to assess the health and nutrition status of the U.S. population, less than 10% of the U.S. population had the actual “diagnosed” deficiencies.  In addition, many deficiencies are based on age, gender, and race/ethnicity. Certain population may also experience increased risk, such as children, pregnant women, vegans, and elderly.   People with certain medical conditions like lactose intolerance, chronic renal failure or short bowl syndrome can also experience certain deficiencies as well. Nutrient deficiencies can lead to other diseases. The most well documented conditions are osteoporosis for Vitamin D and calcium deficiencies, and anemia for inadequate intake of iron, B12, and B6. In general, the most common nutrient deficiencies in the US population are Vitamin D, iron, Calcium, Vitamin B6, Vitamin B12, Magnesium, and Potassium.  There are many foods that are rich in these vitamins & minerals, and I will go over them at another time.

Bottom Line:

If you belong to a special population ( e.g. children, pregnant women, vegans, and elderly), it is a good idea to get some blood work done to find out if you are truly deficient; and if you are, then it is better to take a single source of vitamin than the multivitamin type. If you are healthy and have good energy, I would encourage eating a nutrient-rich diet with a variety of food to maintain status quo. But if you can’t be sure that you eat a balanced diet, then you may benefit from taking a multivitamin once a day. In my next few wellness postings, I will talk about how to get vitamins and minerals through foods and the quality of different dietary supplements.

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