Open your arms out wide and accept this big virtual hug …… a germ-free bear hug, with a micro back rub. (Shout out to Uncle Todd, who gives the best hugs.) There is so much stress and uncertainty regarding the coronavirus, so I wanted to offer some Zen vibes along with two of my favorite tips on maintaining a solid immune system and decreasing stress levels. Get ready for it.
Sleep & Meditation!
You have full permission to prioritize your sleep and a calm state of mind. Stressing out and becoming sleep deprived can lead to a weakened immune system. And it’s not just me saying this……It’s science.
Sleep and our Immune System
Our immune system’s key soldiers are called natural killer (NK) cells. These cells respond quickly to a variety of pathological challenges, like viruses. But did you know that if you are not getting enough sleep, your natural killer cells decrease in quantity? A research study published in the FASEB (Federation of American Societies for Experimental Biology) Journal found that restricting your sleep for even one night can decrease your natural killer cells by up to 50%.
Tip 1: Make sure you are getting 7-9 hours of sleep to keep your natural killer (NK) cells numbers up.
As many of you may know, our sleep cycles are made up of two different phases. Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). Both phases are important; however, NREM is where our body (including our immune system) recovers. We get the majority of NREM sleep between the hours of 10pm and 2am, so I’d highly encourage you to prioritize a descent bedtime.
Tip 2: Prioritize an early bedtime so you can take advantage of the 10pm-2am NREM sleep time frame.
Meditation
Meditation practices are becoming more and more common in the western society, with good reason. Meditation is beneficial on so many levels and has “literally” (insert Chris Treager’s voice from Parks and Rec) changed my life. It has been shown to reduce stress and anxiety, increase volume in different areas of the brain, and improve immunity. According to Rudolph Tanzi, PhD, “Meditation is one of the ways to engage in restorative activities that may provide relief for our immune system. Easing the day-to-day stress of a body constantly trying to protect itself.”
If you are practicing social distancing, you will likely have a little more time on your hands. You may as well embrace it with a little meditation. Take 20 minutes to calm your mind and focus on your breathing. Don’t beat yourself up if your mind starts to wander. Gently bring it back to your breath and know that it takes practice. If you are new to meditation, you may want to start with just 2-5 minutes, and then work your way up to a longer session. Guided meditations are a great way to help you get started. I also highly recommend Cosmic Kids Yoga for the kiddos in your life. I feel more Zen just thinking about it.
Tip 3: Implement meditation into your day.
That’s it for now. My main message is to take care of yourself. Say no to non-essential tasks so you can prioritize your sleep and remain calm.
If are struggling to get quality sleep, I can help. I can assist you in developing a healthy mindset, dive deep into advanced sleep hygiene, and help you figure out any underlying physiological aspects (such as pathogens, food sensitivities, hormone levels, thyroid issues, or mineral imbalances) that may be impeding your sleep. Book a free discovery call with me anytime.
