Winter is Coming - Here's How You Stay Healthy
This is a public service announcement from the loving people at 2020FIT.
This fall (and every season for that matter) we want to help you avoid the flu or any virus that's out there circulating. Each year we send out a note to encourage our community to stay healthy and provide tips for doing so. This year it could not be more important.
Masks, washing your hands and distancing, all cover up the real problem with sickness - chronic inflammation. If you’re really concerned about Covid - enough so to wear a mask, use chemicals on your skin and not hug your family & friends, we hope you’re interested in learning how you can actually stay healthy vs. just avoid getting a virus (fun fact to know and tell - 8% of the human genome is made of viruses while only 1.5% is composed of genes... ).
*** Remember - PLEASE PLEASE KNOW you do not HAVE to get sick. Much of the time you have a choice in the matter.
Here are a couple of options to help you and your family through this season. Note the side effects below:
Start Here - Foundational Principles:
Get fresh Air & sunshine. It sounds silly but my goodness it can change you life and your outlook on it.
Nasal Breath - Now and forever. At the very least while you’re working out and while you’re sleeping. Use this tape.
Find people to spend time with that make you laugh. The science is limited here but goodness, it feels good.
Breath - 6 deep breaths can literally reduce your blood pressure. Stop and take deep, slow breaths throughout your day.
Before we dig in - I want to emphasize that the side effects of boosting your immune system may include the following:
Losing belly fat
More clear headed thinking
Increased energy & libido
Decreased inflammation and or pain
**Side effects vary by person and could be far greater than you even imagine.
Now on to the granular stuff if you’re already doing everything above. Note - you may not like the ordering here but we’ve listed them in order of importance for the effect they have on your immune system.
#1 AVOID SUGAR. Sugar is the fastest way to kill your immune system and GUARANTEE you'll get sick. Studies show that consuming sugar LITERALLY suppresses your immune systems ability to fight infections. Covid is not a laughing matter and nor is giving up sugar.
#2 AVOID GRAINS. Everyone's favorite food this time of year as those cookies just force their way into your mouth. If you eat a cookie, know you're making a decision that can be potentially avoided if you follow #4
#3 Take Care of your GUT health. Your digestive system controls 70% of your immune system. We recommend taking a daily probiotic and eating fermented foods to build up your system. Then follow steps 2-7 to continually build your system up.
#4 Sleep 8+ hours per night. HAHA. Yeah right. But seriously. The more sleep you get, the more your immune system will like you and the faster you'll heal from workouts/reduce inflammation etc... This should be #1 on the list but isn't realistic for most people. Coming to a 5:00am class?? You need to be in bed by 8:30pm at the latest.
#5 Stay uber hydrated.Not just 'hydrated' - Uber hydrated. More water does not always mean more hydration. You need electrolytes too. Start with sprinkling a little salt (super cheap) in your water and put a little more on your food (consume food with water). If you want the fancy/tasty way to get hydrated, buy some LMNT packets or Salt Sticks - They work exceptionally well.
#6 AVOID Sugar AND Alcohol. Miss that one from above? Yeah - it's that important. And alcohol - now is a great time of year to give it up.
#7 Supplements. 1) Probiotic 2) Vitamin C 3) Fermented foods 4) LMNT, Salt Sticks or Ultima’s 5) Collagen protein
Other Tips and Tricks you'll think are weird but work amazingly - But please try them for yourself.
Do you take a probiotic or eat live foods? We have a soil based Pro-b at the gym. Eat Sauerkraut or Kimchi daily. You'll develop the taste eventually.
Eat raw garlic if you feel a cold coming on. Then stay as far away from me and others as possible and/or chew gum/breath mints etc..
Get upside down if you have a head cold. Either hold a handstand or just hang your head off the end of your bed. There is a story behind this but I forget - It just works.
Lay off dairy (Milk, Yogurt etc.) and nuts (including nut butters). They all spike blood sugar and encourage inflammation = higher chance of getting sick.
Prior to bed, 1 teaspoon of honey, two tablespoons of apple cider vinegar, and hot water. It's a sleep time cocktail.
Swish your teeth with coconut oil (1 tbsp) in the morning prior to eating anything. Work your way up to 10 minutes at a time (start with 1 minute).