Creating Resilience During a Pandemic

Photo by Min An from Pexels

While many of us anxiously wait for vaccines and treatments to become widely available for Covid-19; we must realize there is a lot we can do to increase our resilience and reduce our vulnerability to this virus and any future viruses. This pandemic has unveiled how unhealthy and vulnerable the U.S. population is. According to CDC data (1), up to 94% of those who have died from Covid-19 have one or more known co-morbidities such as obesity, diabetes, kidney disease, COPD, and heart disease. The good news is, with so many things during this pandemic seeming out of our control, there are numerous lifestyle-related habits that can improve existing conditions, improve our immune function, and reduce our risk for a severe infection. This includes controlling what crosses our lips, the activity we do, the habits we put in place to handle stress, and maintaining the relationships that are important to us.  

Practically speaking, these are a few key steps we can take to improve resilience (2). 

• Minimize intake of added sugars, sweetened drinks, alcohol, and refined grain-based carbohydrates which can significantly impair immune function.  
• Intentionally eat extra vegetables and whole fruits which can provide important immunity boosting nutrients. 
• Drink calorie-free, clear liquids such as water, sparkling water, and green tea to flush toxins. 
• Since low vitamin D levels have been associated with increased risk of Covid-19 infection and severe symptoms (3), aim for at least 10-15 minutes of mid-day sunshine to naturally boost vitamin D levels. Darker skin may require longer exposure. Consider vitamin D3 supplements if sun exposure is not an option. 
• Make time for activities you enjoy. Outdoor activities that can be done with household members, a dog, or socially distanced with friends such as walking/jogging, hiking, bike riding, swimming, kayaking, or outdoor gyms give the added benefit of fresh air and sunshine. Taking virtual exercise classes, practicing yoga, and using home exercise equipment are climate-controlled indoor options. Setting up obstacle courses, scavenger hunts, dance parties, or going geocaching are fun family activities that can be enjoyed by all ages.  
• Practice good sleep hygiene and get adequate sleep to allow your body to rejuvenate every night. Most people need at least 7 hours of quality sleep, which typically means turning off electronic devices earlier, going to bed by 11pm in a cool, dark room, and minimizing alcohol at night.  
• While there are valid reasons people smoke, given the known risk of lung disease, this is the time to find alternatives to smoking/vaping that may provide similar benefits without lung damage (i.e. nicotine patch/gum, deep breathing, tapping exercises, support group/therapy).  
• Take a 5-minute break for some deep breathing exercises (4-6 breaths/minute), meditation, or prayer. Apps such as Calm and Headspace can be helpful for guided meditation. 
• Be intentional about maintaining connections to the people who are important in your life. Handwritten notes, cards, and letters, or actual phone/video calls mean more to most people than texts and emails.  

References:

1. https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html 
2. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system 
3. https://www.health.harvard.edu/diseases-and-conditions/treatments-for-covid-19 

About the Author:

Jennifer Laity received her Master’s degree in Exercise Physiology and Gerontology Certificate from the University of Georgia, and her undergraduate degree in Kinesiology from California State University, Hayward (now East Bay). She is an ACSM Registered Clinical Exercise Physiologist and a Wellcoaches Certified Health and Wellness Coach. Besides working for BaySport, Jennifer has worked as an exercise physiologist at Duke University’s Center for Living, and was a graduate assistant in the Cardiac Rehab and Adult Fitness program at the University of Georgia. In her 20+ years with BaySport, Jennifer has been providing wellness programming and coaching, fitness center and clinic management, personal training, group exercise class instruction, and clinical testing. In her free time she enjoys playing and watching almost any sport, serving with her church, and enjoying the great outdoors.