Staying Rooted in Health Amid a Pandemic

Natural ways to keep you and your family healthy and safe during this current pandemic:

I have a lot of people asking me about which natural supplements they can take for the coronavirus. Clearly we all want an easy answer, but unfortunately this is a new viral strain and we don’t have many completed studies yet. With that said, there are many ways that we can maintain our health and immune system on a general level.

Be informed and responsible

First, let’s clarify something - This is NOT just like the flu! There is a lot of misinformation about this going around. This virus is very contagious and our first line of defense should be avoiding close contact with one another. At the same time, we shouldn’t react with widespread panic as this can lead to a whole new set of problems (like toilet paper shortages). Please listen to the “shelter at home” restrictions in place for WA state. Disobeying these restrictions is directly putting yourself and others around you at risk. We do not know how greatly this virus will impact us, but prediction models are showing a much greater mortality rate than the flu. (NPR article comparing flu to novel coronalvirus) It is important to arm yourself with accurate data and not false statements and claims found on social media etc.

Below are some informative websites on the novel coronavirus:

Physical and Mental Health Approach

Getting through these tough times takes a multifaceted approach. First, there is the immediate threat of the virus combined with the social obligation to stop its spread. Second, there is the disruption of our psychological / sociological norm. Both of these must be addressed if we are going to move forward as a resilient society. Here are a few recommendations:

  1. First and foremost, prevention is KEY!

    The best way to beat this is truly to never get it and never spread it. These principles are the foundation for slowing a pandemic.

    • Work from home if you are able to do so. I am in Washington state and we currently have a “shelter in place” order yet many are able to go to work depending on their profession. I have clearance to go to work in my office but I can also make the decision to do telehealth visits and only see patients in person when absolutely necessary.

    • If you are a business owner and your workers can still do their jobs effectively from home - please consider allowing them this option. If their job is truly essential, please make sure you are providing a safe working environment to maintain the health of your employees.

    • Keep your distance - stay 6 feet away from others at stores.

    • Quarantine means nobody comes over.. No, having a party with your close friends attempting to stay six feet apart is not safe and does not count as quarantine. If you have friends over, no matter how hard you try, you will likely spread it. This is the digital age and there are countless ways to interact without being together in person - please stay home and don’t invite others over.

    • Respect the needs of others. I know there is a mad dash for TP right now but no need to crowd the aisle, take your turn. Please do not hoard food and essential items. Please take only what you need. Be aware of food items with the WIC symbol on it - if these items are low choose a different brand as possible as this will allow those that depend on this program for food to get what they need.

    • Stay home If you are sick. Enlist someone to do a grocery pick-up for you or have groceries delivered. Here is one site where you can order delivery though there are others out there: instacart.com

    • Seniors: Many stores are doing special hours for seniors so that they can shop in a less crowded area - here is a list: https://www.aarp.org/home-family/your-home/info-2020/coronavirus-supermarkets.html

    • Wash your hands often. Most grocery stores have sanitizer and disinfectant wipes to use on carts. I know your hands are very dry by now, but your body and your community thanks you for doing these little things. 

    • Don’t touch your face when you are out and about - I know this is near impossible but do your best!

  2. Keep your body healthy! 

    • Eat healthy! Make sure you are getting plenty of vegetables and fruits each day. I know most of us are comfort eating right now - and there is no judgment for this at all, but try to get some healthy stuff in there as well. A wide variety of plant-based foods helps ensure your body has the tools it needs to support health and immune function.

    • Get some (moderate) exercise! Yes the gyms are closed but there are so many ways you can break a sweat at home or outside, away from others. Please note that while moderate exercise has been shown to improve your immune system, high intensity exercise can actually add additional stress to your body. For now, keep your workouts at moderate intensity. Here are some options for exercising during our current restrictions:

      1. Online exercise videos - many of your favorite fitness teachers are offering free fitness classes! Here is a list compile by CBS: https://www.cbsnews.com/news/coronavirus-free-online-workout-gyms-live-stream-classes-during-outbreak/

      2. Fitness apps: 8fit, my fitness pal. Here are a few additional reviews from CNBC: https://www.cnbc.com/2020/03/20/best-apps-for-workouts-at-home-if-you-cant-get-to-a-gym.html

      3. Clean or garden (no harsh chemicals with either.)

      4. Dance

      5. Go for a walk (minimum of 6 feet away from others)

    • Get plenty of sleep! Try your best to still stick to a bedtime routine and get 7-9 hours each night. Good sleep is vital for your overall health and immunity so do not neglect this. If you are able to, this is a great time to switch off the alarm and let yourself wake up naturally.

    • Drink plenty of water. Make sure you are getting at least 64 oz per day. Drinking plenty of water will help your mucus membranes stay moist and help this important barrier do its job more effectively.

    • Take a multivitamin and mineral to support basic health functions. I like to add in adequate vitamin D, Vitamin C, and Vitamin A as the amounts of these are usually a little lower in a multivitamin. I am also a fan of making sure you have your daily intake of zinc during this time. I do not give out specific amounts for these nutrients because everybody’s exact need is different.

    • Talk to your doctor about additional health concerns. Telemedicine is safe and easier than ever and even allowed for new patients to help keep doctors and patients safe. If you have a medical concern, you can talk to your doctor without the risk of going out and going to a hospital or doctor’s office. Need a doctor? Make and Appointment Here!

  3. Keep your mind healthy! There is so much stress and anxiety out there and often we forget to take care of our poor, overworked brains! Find ways to de-stress, stay motivated, and stay connected with friends and family.

    • Read this blog post written by my husband, Tyson Wine: Breaking Weird: a coronavirus survival guide

    • Home and Work with Family: Set a new schedule for you and your family. There may be some drastic changes in your household with kids at home from school and parents working from home. 

      • Two working parents at home with kids? Set up a work schedule that meets the needs of both partners.

      • Do regular check-ins with your kids and partner to make sure they are doing okay.

      • Single parent working from home with kids? Creating a solid schedule will be the best way for you to thrive. Talk to your boss (even if you are your own boss) and discuss realistic expectations during this time. Reach out for help - talk to others going through the same struggle.

      • Set work and play hours for your kids. Keep them active and engaged

      • Have fun with family time - games, movies etc

    • At Home Alone? Make sure you are engaging with your community in a productive way. By this I mean - don’t rely on social media for your only means of social engagement.

      • Call or video chat with friends and family.

      • Set up online games and video chat at the same time.

      • Host virtual lunches, happy hours or girls/guys night.

  4. Reduce Stress - there is no question that this current situation is impacting your health and/or your finances. Take time to reflect on the positive aspects of your life right now and find ways to unwind. Here are a few ideas:

    • Mindfulness meditations:

    • Daily goals and challenges. Invite a friend to do one of these with you (in their own home of course).

      • Daily drawing/painting

      • Daily journal or gratitude message

      • Daily dance time (zoom or facetime this with a friend)

    • Stay active:

      • Go for a walk (in a secluded area)

      • Garden

      • Do Yoga or Tai Chi or Qi Gong

      • Home workouts

    • Other activities

      • Clean or organize your home - Work on a vision board

      • Crafting

      • Scrapbooking

      • Puzzle

      • Build something with legos or other building sets - Read a book

      • Cook or bake

      • Take a bath

      • Mindful coloring

      • Watch a funny movie or show

Final notes:

Be kind to yourself and others right now. There is a lot of added stress and anxiety in the air due to the gravity of this situation. Please keep in mind that each person is handling this differently and give them (or yourself) some love and understanding. This is not the time to start battles with your friends, neighbors, and family - it is time to build bridges and make our community stronger.

Love and appreciate your healthcare workers that are on the front line of this crisis and are putting themselves at risk daily. Give gratitude to all of the essential workforce out there working to keep our country running. Thank you to all that you do, we are in your debt!

In health,

Dr. Carrie Wine

Continue to find joy and beauty each day. It is always there if you keep your mind open to it.Photo credit: Tyson Wine

Continue to find joy and beauty each day. It is always there if you keep your mind open to it.

Photo credit: Tyson Wine