Hi! If being as healthy as possible is your goal, this will be a good read. It is impossible to plan for the twists and turns life might throw at us but being prepared is something we can control.
To provide some context, I was a viral expert at Northwestern University’s Feinberg Medical school and was acknowledged in multiple journals for constructing and utilizing viruses in arthritis research. There was intense infectious disease training to be able to do this. My background began with biology and chemistry degrees from the University of Illinois, the top microbiology school in the nation at the time. My Doctorate of Chiropractic degree required additional study in immunology, histology, cellular biology, epidemiology, pathology, physiology, pharmacology, clinical nutrition…and the list goes on. As a result, I hope to be a positive resource for you and hope to provide some insights that might be helpful now and in the future.
Below you’ll find my tips & tricks for a healthy lifestyle that can help build a strong immunity for the years to come.
Healthy Body
Many people are already pretty active and don’t even realize it, so the traditional exercise routine isn’t necessary. As I’ve gotten older, I’ve limited my exposure to impact activities like soccer, but instead have incorporated cycling, skiing, snowboarding, hiking, exercising with weights 2x a week and surfing, and general movement exercise to help reduce wear and tear on my joints. My evenings often include some sort of foam rolling or stretching routine. My work is tough mentally and physically and this is a way to relax my joints and muscles and decompress from a 12 hour day. At the office we walk our patients through most of these stretches and exercises but also tailor them to each individual.
Limiting screen time at night, getting a good night's sleep and no heavy meals or alcohol right before bed time are crucial. 1-3mg of melatonin at bedtime can be effective at promoting healthy sleep. I would advise trying out the app “Sleep Cycle” to regulate your sleep quality and understand your sleep patterns.
Nutrition and supplements are huge as well since our food is limited in the nutrients it once had fifty years ago. Nutrition can also be very confusing; i.e. Is coffee good or bad for you? I encourage working with anyone with a strong understanding of healthy eating and supplements. This could be your chiropractor, a naturopath, acupuncturist or a nutritionist to name a few. Something that works for one person might not work for others. The book “Eat, Drink and Be Healthy” is an excellent guide that explains some of the confusing details about proper nutrition.
Some vitamins I recommend*:
*Always check for any drug interactions for medications you might be taking.
Alphabet Vitamins
Vitamin D*
1-2k IU per day bolsters the body’s natural immune defenses and turns on genes that inhibit cancer growth. Study’s show the flu peaks in the winter months when Vit D levels drop in the blood due to lower sunlight exposure. Vitamin D also regulates enzymes that are important in regulating mood, stress and energy levels.
*Toxicity is rare and some studies suggest taking much more than this. Check with your physician.
Vitamin C*
1000-3000mg daily, works in synergy with Vitamin E, and is a superstar nutrient with research supporting a plethora of benefits. Recent articles have shown Vitamin C is non-toxic and offers a defense against Coronaviruses. The list of health benefits and conditions that can be effectively treated with Vitamin C supplementation is a mile long.
Vitamin E*
Vitamin E at 400 IU per day, works in synergy with Vitamin C, and is an essential nutrient that has shown to reduce respiratory illness mortality by 42%. It is a strong antioxidant that has shown to reduce or prevent many other cardiovascular and metabolic conditions. Vitamin E also prevents healthy fats from oxidation!
Zinc
Zinc, along with Vitamin C have both been shown in research to effectively block viral replication in cells and therefore shorten the severity and duration of viral infections. Currently I am taking a zinc lozenge each morning and night.
Healthy Fats
Omega 3 fats/EPA and DHA - a 2:1 ratio of omega 3:omega 6 is beneficial for health. Often supplementing with Omega 3s will tip the balance in a person that is chronically sick by disrupting the inflammatory cascade. Omega 3’s play a positive role in reducing Heart disease, insulin resistance, immunity, weight loss and premenstrual syndrome, to name a few.
Avoid Sugar!
An excess amount of sugar can increase anxiety and stress and lead to weakening our immune systems. One cube of sugar in my coffee in the morning is all I have besides what comes naturally in the foods I eat. A reasonable amount of 70%+ cocoa chocolate is a healthy option for a dessert snack.
Healthy Mind
In the past few years, it’s been no easy task, but I’ve deleted all social media and email from my phone. It took time to transition, but limiting my exposure to stressful distractions via my mobile phone has led to more focus, being present, and more mentally healthy.
Admittedly, deleting social media was a little more difficult. They provide all these reminders while trying to delete your account that “so and so” is going to miss you. I thought I would lose touch with old friends. The truth is my friendships are stronger. I have to call or text my friends and I share pictures and memories directly with them more frequently, instead of to an arbitrary group of on-lookers and lurkers. There is no pressure in a cool or relaxing setting to post the obligatory, “I’m doing something cool” pic with the properly spaced font or lighting effect. I also don’t have the easy way out, of the check-in thumbs up or heart emoji or happy birthday on Facebook message, that resets to the last time I connected with a friend. I actually have to reach out and stay in touch.
I’ve stopped exposing myself to multiple channels of news but instead have found my sources that provide informative articles and current events. What we consume from the television has a lot of effect on the health of our minds. Instead of TV, I watch a lot more YouTube videos and focus specifically on videos about things and topics I enjoy. As a result, I have discovered new mountain bike trails, surf breaks and have been introduced to people that influence me to have more fun and make me want to do things like build a tiny house, plant a garden or build a backyard mountain bike trail.
I've always loved being outdoors so every weekend contains at least one adventure, either to the mountain or the coast or somewhere in between. The second day of the weekend is reserved for rest and relaxation, and likely a little yard work.
Above all, maintaining a positive attitude, focusing on what you have and what you want, not what you don’t, living in the moment and thinking and doing the things you enjoy are extremely important, especially right now. I hope to live a long and healthy life and have a good quality of life in my last few years. That is my motivation, helping others and being happy and being healthy for a long time.
So that’s it in a nutshell. I truly hope you enjoyed reading this and it was helpful and informative. Stay positive and stay happy and healthy!