Vibrant Health
As we slowly get used to this new form of ‚normal‚ around social distancing, many of us are wondering what we can do to stay healthy, ward off germs, and keep our immune system strong. You‚ve already limited your outings to minimal trips to the grocery store, make-shifted a DIY facemask, and washed your hands a million times a day. But can you be doing more? Aside from the basic guidelines outlined by the CDC, it‚s also important to take care of yourself by amping up your self-care ‚ especially during this challenging time. Today on the Vibrant Health blog, we‚re diving into 10 self-care techniques you can try to boost your immunity (and mood) from the comfort of your own home.
10 At-Home Self-Care Techniques to Boost Your Immunity (and Mood):
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Give Yourself an At-Home Massage
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Give Dry-Brushing a Go
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Get Your Yoga Flow On
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Fill Your Wellness Cabinet with Quality Vitamins & Supplements
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Prioritize Healthy Sleep Habits
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Practice Meditation to Calm the Mind
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Get Outside & Soak up the Sunshine
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Spice it Up in the Kitchen
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Eat the Rainbow
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Take it One Step at a Time
Give Yourself an At-Home Massage Research has shown that Swedish Massage Therapy can increase oxytocin levels, in turn enhancing the immune function in the body. And while you may not be able to book an in-person session with your favorite massage therapist right now, you can practice self-massage at home. CT-based LMT Marissa Taylor suggests trying your hand at self-massage ‚ as a way to manage physical/emotional pain relief, increase quality of sleep, and even reduce symptoms of anxiety and stress. She recommends starting in the areas you feel discomfort and stress, noting how you feel. ‚Take full, deep breaths while massaging,‚ Taylor says. ‚If you are still noting symptoms try specifically massaging with your index finger in small circles right between the eyebrows and with your thumb and index finger, massage your ears ‚ focusing on the top portion of the ear.‚ Note: when in doubt, it‚s best to reach out to a Licensed Massage Therapist, many who are making themselves available for virtual appointments, texts or calls during the Pandemic.
Give Dry-Brushing a Go Speaking of massage, you can take it a step further by adding dry-brushing into your wellness routine ‚ a technique using a dry brush intended to exfoliate the skin, improve circulation, and promote lymph flow/drainage (a vital part of the body‚s immune system). You may already have a brush hanging around the house, or you can purchase one online for less than $20!
Get Your Yoga Flow On Hooked on your favorite studio‚s weekly virtual yoga class? We suggest sticking to your new yogi habit! While research is still preliminary, studies show that practicing yoga may enhance immunity, while reducing inflammatory markers. Plus, taking virtual classes is a great way to connect with others during social isolation. So keep calm and Namaste on!
Fill Your Wellness Cabinet with Quality Vitamins & Supplements Have you been taking your vitamins? Do a wellness cabinet audit, and be sure your supplements and vitamins are high quality and support your individual needs. After all, everybody is different, and you‚ve got to find what works best for you. For starters, we‚re a big fan of probiotics ‚ like our Green Vibrance plant-based superfood powder ‚ for digestive and immune support, as well as supplementing with Vitamin D3 to help protect against acute respiratory tract infections. It‚s always best to talk with your healthcare professional before making any changes to your diet or lifestyle. Reach out to your provider with any questions and come up with a game plan that works for you!
Prioritize Healthy Sleep Habits While your mind may be buzzing with a million thoughts right now, it‚s more important than ever to get a good night‚s sleep. If you‚re still not convinced you to need more Zzzs, recent research supports that improving sleep habits can improve the function of the immune system. Score! If you have difficulty falling asleep, consider unplugging before bed, enjoying a cup of herbal tea, or diffusing some lavender essential oil to promote relaxation.
Practice Meditation to Calm the Mind Meditation is a wonderful self-care technique to work into your wellness routine. Not to mention, it‚s free and can be done from anywhere! Simply close your eyes, quiet your mind, and focus on your breath. Mindfulness meditation can help relieve stress, and studies show may be linked to enhanced immune response. Win, win.
Get Outside & Soak up the Sunshine Now is a perfect time to spend more time outdoors ‚ whether it be finally starting that garden project, going for a nature walk, or simply spending a few moments with yourself in the sunshine. Not only does connecting with nature feel good for the soul, but studies show getting enough Vitamin D is associated with a healthy immune function. ¬†
Spice it Up in the Kitchen Now that you‚re spending more time at home, we encourage you to get creative and spice things up in the kitchen ‚ literally! While you may not be able to visit your favorite Thai restaurant for your favorite dish, you can come up with your own creations at home. Not only will you have fun cooking, but studies show adding spices to your dishes can be good for your health. In fact, studies show that spices like such as clove, oregano, thyme, cinnamon, and cumin have antibacterial and antifungal properties, making them a kitchen cabinet must. Not to mention, superstar curcumin ‚ found in turmeric ‚ has been shown to have antiviral properties as well ‚ fighting pathogens like influenza. Consider starting your own herb garden to support you during this time, while squeezing in some extra sunlight and outdoor therapy!
Eat the Rainbow Speaking of cooking now is a good time to check in with your diet. Stock your kitchen with immune-boosting whole foods like berries, broccoli, citrus fruits, garlic and leafy greens for extra defense. And consider starting your day with an energizing immune boost with a cup of warm water with lemon! Our in-house Vibrant Health nutritionist Stephanie Burr recommends eating the rainbow ‚ including yellows, reds, blues, black, and white produce ‚ and getting a variety of fruits and vegetables. ‚Try to eat balanced the best you can, including healthy protein, no refined carbs, healthy fats, and of course, fiber,‚ Burr says. ‚Let food be medicine.‚
Take it One Step at a Time Last but not least, be gentle with yourself and take it one step at a time. These are unprecedented times we‚re living in, and it‚s OK to feel a range of emotions. Quiet your mind and ask what you need right now in this very moment to feel good. ‚Although it‚s a crazy time, the one thing you do have is time so fill it with something good for you and your family,‚ Burr says. ‚Your immunity is a complex thing; you have an opportunity right now to take small steps to help your immunity naturally ‚ one step at a time.‚
DISCLAIMER: This information is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion in this blog is intended to be, nor should be construed to be medical advice. If you are now taking any drugs, prescribed or not, or have a medical condition, please consult a competent physician who is aware of herb/drug interactions before taking any herbal supplements. The information presented herein has not been evaluated by the FDA or the Department of Health and is not intended to diagnose, prevent, cure, mitigate or treat any disease or illness.
