As a holistic doctor, I think about my health and wellbeing, and that of my children, from a very comprehensive, well rounded, mind/body/spirit perspective.
Over the years, many of the habits I’ve cultivated have become so second-nature to me that it would be impossible to define which ones make the biggest positive impact on my family’s overall well-being.
I know that our health is complex and multifaceted–but with the threat of this novel and ever-morphing global threat, we’ve changed some of our habits and started taking new daily actions that are in alignment with protecting our health (both emotional and physical).
This illness has us all feeling wrong-footed because it seems like every few days, we’re learning more about this threat, and getting updated advice on how to best handle it.
I’d like to share some of the habits, choices, and products that I use in my daily life. However, I do want to make it abundantly clear that none of the things I mention have been proven to cure, prevent, or treat ANY ailment, disease, or illness.
I’m simply sharing a snapshot of what we’re currently doing on a micro, personal level to cope with this global health issue and support our family.
As of March 26th, 2020, this is how we’ve been finding our feet amidst this strange (and admittedly nerve-wracking) new normal.
If you’re curious about anything mentioned below, we invite you to do your own research, as there are many well-documented studies for some of the suggestions on this list. Again, we are not sharing these tips from a position of authority, but simply to say this is what’s currently helping us:
Clean home protocol
Everyone takes shoes off at the door and immediately goes to wash hands with On Guard soap for 20 full seconds (singing optional, and either enjoyed or ridiculed. Lol). I’ve included a DIY natural liquid soap recipe for you, below.
We wash the clothing we wear out into public spaces as soon as possible. We use On Guard Laundry Detergent, with an extra couple of drops of Lemon and Lavender oil.
I keep a spray bottle with a 3% dilution of hydrogen peroxide at the front and back doors, and we wipe down door handles every time someone comes in.
Hard floors are swept and mopped daily with On Guard Cleaner Concentrate and vinegar. I’ve added a few drops of Thyme and Summer Savory to my spray bottle, for extra cleansing.
Bathrooms are wiped down twice daily, especially the sink area and doorknobs, using my All-Purpose Cleaner and then followed with a quick spray of 3% hydrogen peroxide.
Personal hygiene
On Guard toothpaste, daily flossing or Waterpik, tongue scraper, On Guard Mouthwash (ideally, with 1-2 extra drops of a few immune support oils such as Tea Tree, Lemon, Thyme, or Clove)–all of these, twice daily, no exceptions!
If you’re in self-isolation and not expecting to leave the house, you might not feel like it’s important to take a shower–but your physical hygiene can and does affect your mental state, which in turn impacts your immune system. I like to drip a drop of Balance or Eucalyptus oil on my shower floor for a little aromatherapy steam!
When you’re out, using a hand cleanser is vital. I use the On Guard Hand Mist or make my own. Wash your hands frequently, as described above.
Watch that your skin is not getting chapped or cracked from frequent cleansing – the skin acts as a protective barrier, albeit a permeable one. Use Correct-X for any split skin, and apply a natural lotion or salve with a drop of Tea Tree or Lavender essential oil.
Similarly, the area around our nostrils can get chapped from dry winter air and frequent use of tissues. To counteract this, I apply Correct-X Ointment just around and inside the nostrils as a preventative. This also acts as a protective barrier against airborne germs when we must go out into public spaces.
Hydration
Pure water – ideally filtered. We add colloidal silver in our water in individual glasses with citrus oils.
Warm drinks, frequently — herbal teas like nettle, peppermint, chamomile, lemon balm/melissa. Add raw honey and/or a slice of fresh ginger root. If you have access to fresh herbs, these add vitality and freshness.
Mushroom “tea” made with Reishi and Chaga. I occasionally add some dandelion root and burdock root for liver support, and chicory to make it taste like coffee. This can also be combined half-and-half with regular coffee or chai.
Miso broth is easy to make and very nourishing. You can add kimchi, kombu, and/or fresh herbs to make a light yet filling soup. My 17-year-old loves this!
Fresh “ginger juice”, pulped with water in our Vitamix and then strained into a glass jar with a lid. Add 2 tbsp. of the mix to warm water with fresh lemon, a little bit of honey, and a couple of drops of Lemon or On Guard oil.
Nutrition
Think fresh, green, and hydrating foods. Raw salads, lightly steamed and seasoned veggies. Smoothies – add fermented organic protein powder, barley grass juice extract powder, spirulina or microgreens powders if you have them on hand.
Ground chia seeds, hemp seeds, or flax seeds in a smoothie add necessary fibre to our diet and help keep our elimination cycle regular.
Dried nuts and fruits are excellent choices, but make sure to balance them with adequate hydration. Often when we think we’re hungry, we are actually dehydrated. Frozen berries are also perfect for snacking, or added to a smoothie or water (eat them once you finish the drink!).
Soups, stews, and staple foods are key right now. We try to eat one large, calorically-dense meal per day, with snacks and lighter foods filling in the gaps.
Our Instant Pot is getting a serious workout, and I’m so grateful for the ease of it!
Of course, it’s tempting to overeat when we’re under stress, but a body that’s kept overworked with digestion doesn’t have as much bandwidth for its immune system functions. Digestive enzymes are very helpful to keep things moving.
It goes without saying that we are taking quality nutritional supplements, which include a multivitamin/multimineral, Vitamin-C, D, and Zinc; however, I also recognize that the availability of such things may be limited right now. Simply do your best with what you currently have access to.
Mindset
Each morning lately, upon waking, my first conscious action is to inhale a deep, slow breath, and allow gratitude to fill me up because my lungs feel clear and healthy. If you can, I invite you to do the same.
Wim Hof’s breathwork (you can easily find him on YouTube) is an excellent choice if you want to learn slightly more robust breathing techniques.
I’ve been making time to meditate every morning. I also move and stretch my body for a few moments, and drink a large amount of water to get my digestive system primed.
Meditation can be as simple as sitting up in bed, listening to the birdsong outside your window – or using the Headspace or Calm app on your phone.
I love to start the day with essential oils that uplift and inspire me, such as Sandalwood, Frankincense, or Peace blend in my diffuser. If you’re feeling anxious, Vetiver and Lavender are also excellent choices.
Body movement
There are so many free streaming options for quick yoga, cardio, and stretching sequences to follow right now – take advantage of these online, or simply do a few quick stretches and deep breaths, whatever feels good and right for you. I’m grateful to all the studios and instructors who are providing these for free or at a highly reduced cost.
If you can, go outside, even if it’s only on your front porch. Feel the breeze play across your skin. Place your bare feet on the earth, if it’s not too cold. (Don’t fret, Canadians. Our time is coming soon!)
Fitness is one of those things that might be easy to neglect, but I know that moving my body for even a few minutes each day will pay back dividends in my energy levels and the stability of my mood.
If you’re stuck inside, look into online workouts or dance classes. If you can safely practice social distancing while being outside, go for a run or walk around your neighborhood. If you have access to a bit of rural land, just spending time outdoors can be very beneficial. We’re loving hiking as a family on almost completely empty trails right now!
Rubbing a few drops of peppermint, Motivate, or Deep Blue onto our shoulders can be a great way to inspire more physical movement when we’re feeling discouraged, or simply too fond of the couch!
Sleep and rest
We sleep in a dark room, with a Himalayan salt lamp if we need ambient light since the orange glow is least likely to disrupt our circadian rhythms.
Blue light from screens such as our phone or TV is likely to keep us awake at night, so I try to do something ‘analog’ like reading or writing for 30 minutes before turning off the lights.
Meditative music, ambient sounds, or a white noise machine can make a big difference in the quality of our sleep, especially if the rest of your house won’t always be silent. Lowering the temperature a bit, choosing lighter blankets, and/or sleeping with a fan on may also help.
Turn on a diffuser, and add both immune supportive and calming/stress-reducing oils. Some of our favorites include citrus oils like Wild Orange and Lemon (uplifting) combined with Frankincense; and the Balance, ADAPTIV, or Elevation blends.
Right before bed is a great time to do some deep breathing exercises, write in your journal, or meditate.
If you need to nap during the day, do so, and don’t feel guilty about it. Use a sleep mask or room-darkening shades on the windows if necessary.
Social distancing
This part is new and might be feeling very challenging. Make time for phone calls with your friends (and don’t forget to sanitize your phone every night!).
An increase in your children’s screen-time is likely due to their increased social needs being met online as well.
If you’re not already using Zoom and/or FaceTime for video calls, I highly recommend using them! Make sure to check in with your loved ones (especially the elderly) frequently, even if it’s just to say hello over the phone. Your kids need to SEE their friends, not just text/ Message/Snapchat/Insta DM with them.
If you’re feeling lonely, diffusing a holiday blend like Harvest Spice or Holiday Joy may help you feel closer to your loved ones by invoking feelings of togetherness in better times.
Finally, take the time you need for self-care, and continue to be tender with yourself as we learn to take things one day at a time.
We are all carrying an unusually heavy burden with no clear place of relief, and we are learning new ways of being as we adjust to the constancy of change. This is a time to be gentle with ourselves and practice mindfulness as much as we practice good health habits.
Stay safe, friends.
