May 18, 2020

 by Marty Skele

I hope you, your family, and your friends are doing well and staying healthy!

For me there have been two big takeaways from this pandemic.

1. Humans are pretty AMAZING. Whether it’s making masks for healthcare professionals, delivering food to the elderly, reading inspiring stories to children over the internet, leaving $100 and $1000 tips at local restaurants, or entire street blocks singing from their balconies…

It’s incredible to see how we can all pull together.

2. Your health is PRICELESS. Doing whatever you can to build up and guard your immune system is worth it.

I’ve put together a quick self-assessment checklist list that I personally try to follow every day, and I thought I would share it with you.

This list isn’t just important right now in the midst of everything going on, it’s something we should be paying attention to for the rest of our lives!

Important Mini Self-Care Checklist

→ How are my stress levels?

A little everyday stress (like the kind you get from workouts) is good because it stimulates your immune system and spurs you to take action...

But chronic stress takes a toll on your body (and mind) over time and leaves you susceptible to illness.

If you find yourself feeling tense or anxious and are having trouble sleeping or relaxing, make time to UNPLUG! Step away from the news, relax, and do something fun.

Tip: try some breathing techniques to help combat any additional psychological stress. A great starting point is a simple technique called Box Breathing. We've given our members the challenge of completing a routine everyday this week to see how powerful an effect this can have on your mental and physical state.  

→ Am I eating enough veggies & fruits for antioxidant power?

The genral recommendation is 5-9 servings a day, and some experts even recommend 10+ for even more benefit.

One serving = ½ cup fruits and veggies, or 1 cup leafy greens.

This can help give your body the micronutrients it needs to power up your immune response.

→ Am I getting at least 30 minutes of exercise most days of the week? And up to 1 hour if you’re doing moderate exercise like brisk walking or light cardio?

This is so important because:

• Exercise boosts immunity by causing changes in your illness-fighting antibodies and white blood cells (an important part of your immune system). Plus, being physically active can help flush bacteria out of your lungs and airway!
• Workouts raise your body temperature slightly, which may prevent bacteria from growing, and also might help you fight infection.
• Exercise can help burn off stress. As I mentioned above, chronic stress is not good for your immune system.

→ Am I getting at least 7-8 hours of sleep a night? If you don’t get enough sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, creating an immune response. Aim to get 7.5 hours as your minimum.

→ Am I washing my hands regularly? This helps prevent the spread of any bugs and viruses you’ve picked up.

→ Am I keeping my hands away from my face? This also helps prevent the spread of any other bugs and viruses you’ve picked up!

→ Don’t smoke, and avoid drinking too much alcohol. Among many other things, alcohol can mess with your sleep, your workouts, and your food choices.

It’s a simple list, but it’s a powerful one. It’s the basics that matter most.

How are you doing on that list?

Stay vigilant with those healthy habits!

And if you’re ready to take that next step forward towards your fittest, healthiest self we are here for you. We've been able to open up 3 MORE SPOTS in our lastest 28-day Challenge! If you want in, you'd better move as we've already started but can fast-track you up to speed. Just shoot us an email with the word "IN" if you want to know more, and include your phone number so we give you a call.

Stay Healthy,

Marty Skele

REFERENCES:
https://symptoms.webmd.com/cold-flu-map/keep-immune-system-healthy