FOX 5 DC Turns To Dr. Papuchis On Boosting Your Immune System Amid Coronavirus (COVID-19) Fears
Dr. Steven Papuchis, DO, Fox5.
March 13, 2020
THE BEST OFFENSE IS A GOOD DEFENSE – GET HEALTHY AND STAY HEALTHY
As health officials around the globe race to learn more about COVID-19, we DO know that the virus is disproportionately affecting older people with underlying conditions. Americans over the age of 50 are hearing a wake up call regarding their health – especially men, who lag behind their female counterparts in overall health, according to Harvard Medical school.
Are there things men (and women) can do year round to help keep disease (COVID-19, or anything else for that matter) at bay? Doctor of Osteopathic Medicine Dr. Steven Papuchis thinks so. He takes a ‘‘whole-body’ approach to health and says prevention can maximize well-being no matter the season.
As busy individuals these are all the things we know we’re supposed to do, but struggle to implement. They really do make a difference in overall health which is why now is the time to implement these important lifestyle tweaks to improve immunity and fight the risk of illness.
IMPROVE THESE 4 ASPECTS OF YOUR LIFE TO BOOST OVERALL HEALTH AND PROTECT AGAINST ILLNESS:
Eating Smart to Build Immunity Did you know about 70% of your immune system is in your gut? Food is medicine. Eat the rainbow – food like colorful vegetables and low-glycemic fruits along with nuts and seeds increase our nutrient intake. Opt for those sweet potato fries, zucchini noodles and cauliflower rice. Can’t eat fresh vegetables? Eat frozen! With similar nutritional value as fresh fruits and vegetables, these are a great back up option in the event fresh produce is not available. Think outside the box and get creative with smoothies which are a great way to get your fruits and veggies in.
Don’t Underestimate the Power of Sleep to Restore and Help Your Body Recover
We can’t stress enough how critical consistent sleep is to building resiliency and restoring your immune system. The best advice when it comes to sleep is to listen to your body. The range of needed sleep varies from person to person, but generally 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults is recommended. Getting consecutive hours of restorative sleep allows your body to recover from the days stress and activity and prepares, or restores the body for the day ahead. This is important during times of heightened illness and building immunity.
Try these 3 Stress Reducing Habits Research Shows are Most Impactful
It is common to feel increased levels of stress during uncertain times surrounding COVID-19. However, maintaining regular routines with exercise and meditation help to reduce cortisol levels impacted by the added stress. Because many may opt to self-quarantine, or are working remotely you will have to think outside your comfort zone and be creative with such workouts. Additionally be sure to listen to your body to dictate your activity levels. Very simple body weight exercises in the comfort of your own home work well, run the stairs, push ups during commercials, or even planking in between conference alls are excellent places to start. Get outside for a walk or even practice yoga or mindful meditation in a quiet place.Incorporate these three facets into your new daily routine:
– Visiting green spaces and getting out in nature
– Exercise – exercise boosts immunity and manages stress
– Meditation & mindfulness go a long way in improving physical and mental health – and to help us manage our stress in these stressful times
Cut Back on the Happy Hours and Eliminate Nicotine
These two habits can be detrimental to building immunity. High alcohol intake can certainly suppress immunity and impact the quality of your sleep, not to mention cause dehydration. Furthermore smoking or vaping impairs your lungs ability to not only get oxygen to your system but to clear your lungs from build up that can increase your risk of infection.
To learn how you can improve your overall wellness, or improve nagging sources of pain schedule a consultation with Dr. Papuchis.