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Making a Healthier You

The Corona Virus has moved us into a new normal. Health and wellness should be something that we all focus on. We know that we should take precautions such as washing our hands, social distance at least 6 feet away, cover our coughs/sneezes, disinfect surfaces, wear a mask if we are in contact with groups, and get plenty of sleep. We also need to remember that healthy food, exercise and a good mindset can help us to strengthen our immune system.

According to the CDC, certain people are at higher risk for Covid 19: people over 65, and "people of all ages with underlying medical conditions" including people with heart conditions, diabetes, or obesity. The way to stay healthy and have a strong immune system is to eat right, exercise, and have a good mindset.

When it comes to food, I have been inspired to eat healthier. For forty days during the peak of the Corona Virus epidemic I gave up processed sugar completely. According to

Cut the sugar and starch. "Data is clear, sugar suppresses immunity and worsens viral infections." Dr. Hyman, from the Cleveland Clinic, goes on to say that ultra processed foods also suppress the immune system with "their abundant sugary, starchy, salty calories." We should eat real, whole, nutrient dense food.

Other healthy food suggestions include:

Eat about two four-ounce servings of protein a day (I especially like seafood salmon)

Add garlic, onion, ginger and lots of spices to your food (I am growing a garden)

Eat colorful fruits and vegetables (I love smoothies and baked vegetables with lots of spices)

Eat fermented foods like sauerkraut

Eat prebiotic foods like asparagus, artichokes, and bananas

Drink plenty of fluids (I especially like carbonated water with a splash of fruit juice)

*(my ideas are in parenthesis)

Exercise: According to, "Research shows that regular, moderate exercise can reduce inflammation and support your immune system's cells.

Health experts recommend moderate exercise … about 20 minutes a day.

Moderate exercise includes brisk walking, biking, swimming or jogging, while more intense exercise includes running or other cardio."

Since our YMCA has been closed, I have started taking exercise classes and yoga on You can find practically any exercise you want. I also walk a few minutes every hour at work, and we have a new puppy so I take her on at least two long walks every day.

And finally, a good mindset makes all the difference to our health.

states, "implementing steps to care for your mental health while being isolated has never been more important." Dr. Jason Helfrich says that practicing gratitude and deep breathing improve your health. He also suggests to "organize a virtual happy hour with your group of friends, kids are playing games online with their friends, even talking to neighbors from across the street can bring some social normalcy back to your life. There are many online group classes to join in as well." I belong to Executive Toastmasters. We are meeting once a week on Zoom for now until we can go back to our regular meeting place.

In addition to these tips, be sure to look for the good in life. Here are a few good videos to make you smile:

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