The Quarantine 15
From eNewsletter 9/21/2020
DID YOU KNOW that a study from the August issue of Nutrients found that omega-3 fatty acid intake from fish oil lowered depressive symptoms and improved brain function in middle-aged women? This came on the heels of a study we posted from American Journal of Clinical Nutrition showing improved focus and mood in healthy children from fish oil. And even more exciting...a study just published in Mayo Clinic Proceedings found fish oil supplementation is associated with a statistically significant reduced risk of:
Fatal heart attack (35% less risk)
Heart attack (13% less risk)
Cardiovascular Heart Disease (10% less risk)
Cardiovascular Disease Mortality (9% less risk)
Continue with extra immune support until summer of 2021. SARS-CoV-2 knows no boundaries and does not discriminate. Besides, SARS-CoV-2 is not the only virus we fight. There is influenza (flu), norovirus (stomach flu), adenovirus (common cold), and four other coronaviruses (common cold), among others. Prevent and Fight Coronavirus 2.0 is our must-read protocol. For detailed advice about conventional, as well as integrative treatments, read Steve Minsky's COVID-19 Condition Monograph.
THE QUARANTINE 15
Steve and Bonnie: An unfortunate phrase going around, "The Quarantine 15," is a result of the difficulties some are having navigating the COVID-19 pandemic. We hope that regular exercise and disciplined eating has not given way to sedentary evenings of binge-watching television and eating comfort food.
If you are struggling to maintain healthy habits amid the anxiety of the pandemic, you're not alone. "The Quarantine 15" is a real phenomenon. The challenge of protecting our health, including our immune systems, while battling unhealthy temptations is a struggle everyone is dealing with.
A good way get back to better habits is to establish some basic daily routines, since in many cases that's exactly what the pandemic has taken away. Try to bookend your day with physical activity, which can be as simple as a short walk in the morning and a longer one after work. If you have kids at home who are studying remotely, try prepare your meals at the beginning of the day, or even the beginning of the week. Also, as a general rule, try to stop eating by 7PM.
If you haven't exercised in a while, start slow and gradually get yourself up to where you can tolerate an elevated heart rate. If exercising outdoors is difficult because of climate calamity, cold weather, or your location is not conducive to exercise, try to think of your house as a cleverly disguised gym. Put on music and dance. You can lift weights if you have dumbbells. You can zoom a workout or find a yoga or tai chi video on you tube. If you search on the internet for "exercise videos," you will find countless workouts for beginners and experts alike. There are numerous apps you can download onto your phone. If you miss the camaraderie of exercising with others, virtual fitness groups can provide motivation and accountability, as well as livestreamed video workouts with like-minded exercisers. Search for "virtual fitness community." Many gyms are now offering live digital fitness classes and physical training sessions, often advertised on their websites. Of course, many trainers are offering one-on-one visits if you feel comfortable having them come to your home or going to their locations. Whatever form of exercise you choose, remember it will do little unless you eschew consumption of fatty and sugary foods and keep proper portion control. The key is to keep junk or comfort food out of your house, period. Instead, have a healthy supply of beans, nuts and seeds, fruit and vegetables, and readily available protein.