When was the last time you thought about your immunity?  Was it when you put on your mask or washed your hands for at least 20 seconds? The idea of boosting your immunity is enticing, but the ability to do so requires some balance, harmony and dedication to making healthier lifestyle choices. Here are a few basic ways to boost your immunity, consider trying one or all of the following:
 

• Prioritize sleep – when we cut back on both sleep quantity and quality it can have a negative impact on how our immune system functions. Protect yourself by planning for better and more sleep.  Set a bedtime alarm, turn off tech at least 30 minutes before bed, enjoy a relaxing bedtime routine and optimize your bedroom for sleep.

 

• Stress…less – make time for doing absolutely nothing. We all need to unplug to rest and reset.  Schedule time for yourself now.

 

• Eat smart enough – food can be a great friend to our immune system or a feisty foe. Enjoy foods you crave, but balance those with a healthy dose of fruits, vegetables, whole grains and simple proteins. 

 

• Move – any kind of physical activity gets your immune system active.  Do what you enjoy…dance, walk, run, bike, lift weights, rake leaves or play flashlight tag, just do something with a target of at least 150 total active minutes per week.

 

• Drink. water, tea, non-sweetened beverages and when you drink alcohol, consider moderation, as in sip, don’t chug and savor a drink or two, not more and more.

 

• Don’t smoke. Need anything more be said? DO NOT SMOKE.

 

• Be mindful – of your body, your mind, your spirit, your connections, your community and of yourself, your gut and your heart… your immune system will be grateful.

 
So, join the club, the immunity booster club, it’s a membership that you will be proud to be a card carrying member of.

It’s September, which means it’s time for schooling ourselves in staying well and for starting or sustaining our healthy habits.  Consider trying one or all of the following simple actions: 
 
Savor – a moment, a meal, a memory or a mint
Smart choices – make one a day 
Sleep – aim for both quantity and quality
Stress – minimize it by getting outside 
Support – ask for it when you need it and give it when you can
Silliness – get seriously silly and laugh lots
Share – with someone…whatever it may be…an idea, a compliment or a cookie
Send – a note of authentic encouragement and or appreciation to someone
Smile – it does make a difference, even when done with a face mask on
Stare – at nature and find the awe
Stillness - take a moment and do nothing
Sing – go ahead and belt it out
Sunshine – bask in it and see how it makes you shine
Stop – ruminating on what you should have done or should be doing
Sense – use one or all of yours and indulge yourself in it
Shower –yourself with some love and appreciation
 
Back to school this September may look and feel very different, but we can always count on the basics for getting back to our healthy selves.

​It’s difficult to process that a few months ago many of us had no idea what social distancing meant.  Now that we are tuned in and experts in putting distance between ourselves, lets try another kind of distancing; self-distancing. Self -distancing is a practice to remove our emotional selves from highly charged situations, paving the way for more thoughtful insight and subsequent decision-making.  It can help ground us, raise our self-awareness and promote insight and closure. Consider trying one or all of the following ways to begin to practice self-distancing:
 
Zoom – Like a lens, when we zoom out, we can gain self-awareness and perspective.  By zooming out from ourself and situations, it allows our more rational thinking brain to emerge and flex its strength.
 
Journal – Write, in the third person, about a decision or something you are ruminating about.  Read it and reflect on what you wrote and how you felt when you were writing it. 
 
Be your own BFF – Pretend a friend is in the same situation you are and then give her or him advice about what to do.  Listen to your own friendly counsel and act upon it.
 
Meditation – Take a moment or many and pause, breathe and then respond with intention.
 
 
With honest self-distancing we can narrow or possibly even close the gap between the things, both positive and negative, we tell ourselves and the truth we need, want and deserve to hear.  It’s the kind of distancing we all can use now and always.

Life the past few months has, at times, been a blur.  Learning and leaning into what we can control can improve our general health.  Consider any or all of the following to realize and or gain some focus:

-  Rest....often and without excuses or guilt 
-  Take a tech time out...daily (or nightly)
-  Drink....water (lots of it)
-  Move....some, more (and however you want and enjoy)
-  Connect...reach out to those people that support and "get" you
-  Sleep...think quantity and quality
-  Care...for yourself and for others
-  Laugh....out loud, at yourself
-  Get outside...as often as possible (even a minute or two can change your disposition)
-  Listen...to your body, to your gut and to your heart
-  Breathe....deeply and intentionally
-  Let go...of perfection, of judgment or debilitating rules
-  Trust...yourself 

We might not know when or how our world will unite in health, acceptance and feel some version of "normal" again,  But, we can begin to get past some of the blurriness and gain control and clarity for ourselves and our personal well-being.

If you could cheer yourself on to having more energy, would you?  Unfortunately, for most of use an energetic chant of give me an E, give me an N, give me another E, give me an R, give me a G and a Y, would simply leave us asking why?  Forget the pom- poms and try one or all of the following energy boosters:
 
Don’t be too nice.  Dealing with people who are energy vampires is exhausting.  Next time someone is draining you or your motivation, simply say no to their request for your help, time or money.  Do this enough times, and you will send the powerful message that you have limits.  Remember, this isn’t selfish, it’s essential.
 
Skip the bar.  We often grab an energy bar when we are either on the go, miss a meal or just need a boost.  Although most bars will give you a quick jolt, many are so high in sugar or processed ingredients that you might crash quickly.  Try substituting bars with whole foods that are portable like a piece of fruit and some nuts.  The combination of natural protein, some healthy fat and a hint of sweetness will give your body what it needs to feel energized.
 
Step it up. In a slump?  Take the stairs for a few minutes to get your blood flowing.  Scientists from the University of Georgia found it a better energy booster than a shot of caffeine. No stairs to be found – skip (seriously)!
 
Delay your morning cup of caffeine.  It may be impossible to believe, but delaying your first sip/cup/gallon of caffeine for 1-2 hours, can maximize its impact. Cortisol, a natural stimulant, reaches its highest levels in the early morning, so if you guzzle caffeine when you don’t “need” it as much, your body may end up producing less cortisol and may attemp to lean more on the caffeinated beverage to make up the difference.
 
Rise and shine. Grab some morning light to nudge your alertness, set your body’s internal clock and regulate hormones,  Lean towards the natural light (ideally sun light) when you first wake up.  Step outside for a moment, or have your breakfast while facing a window.  The flood of natural light should help energize you.
 
Drink. Water, drink water.  Even mild dehydration can impact your mood and concentration, Have water with you at all times and sip throughout the day.
 
You might not feel that you are rah, rah, but now you have the how to with a few Easy, Engaging Essentials to Entertain the idea of boosting your Energy.
 

​Crazy times.  As we gain more information, insight and restrictions, it could be an opportunity to actually get some healthy benefits from staying home to save lives. Consider integrating any or all of the following micro changes into your self quarantine routine:

• Enjoy.  Take a few extra moments lingering over your morning beverage.  Tap into all that mug of morning mindfulness offers…touch, taste, smell and a sense that you can relax, even for just a moment.

 

• Organize. Grab your on the go bag (backpack, messenger bag, tote or diaper bag).  Make it simple and just throw out any used wrappers, excess receipts or broken pens.  Congratulations you just de-cluttered and de-stressed.

 

• Take a nap. Ten to 20 minutes is all you need to feel refreshed.

 

• Get outside.  Fresh air is refreshing & relatively “safe” space when maintaining a physical distance of at least 6 feet.

 

• Pause.  Be it for a few breaths, a moment of reflection, meditation or just to give yourself a moment to think. 

 

• Connect.  Reach out to friends and family with a call, an e-mail, text or go old school and write a note, seal the envelope, address it, stamp it and send. 

 

• Listen.  Really listen to what someone is saying or to your gut or to your favorite song.  Making the time to truly listen, is an easy gift to give yourself and others.

 

• Watch.  Watch your favorite series, watch your kids play, and watch what you watch so that the news doesn’t bury you with worry.

 

• Experiment.  Make a new recipe, create some new clothing combinations, try a new online workout or make your own hand sanitizer by thoroughly mixing: 2/3 cup 99% isopropanol alcohol with 1/3 cup aloe vera gel and pour into small bottles to carry with you when washing your hands with soap and water isn’t possible.

 
It’s ironic, but in the midst of a global pandemic, we can actually get healthier.

​Some stress can actually be helpful to nudge us out of our comfort zone, but the intense stress that potentially pushes us over the edge isn’t fun, healthy or productive.  Although we can’t prevent all stress, we can manage some of the feelings that come as a result of it.  Consider trying one or all of the following to spark some calm amidst the craziness:
 
Press your own buttons.  Our bodies have a built in stress-release button. Triggering a pressure point for 60 seconds, found between the tendons, two or three finger widths above the center of your inner wrist is a point called pericardium (PC6).  Research shows that using your finger to apply pressure to PCS potentially has a calming effect on our nerves.
 
Breathe.  You’ve heard it before and you will surely hear it over and over again, but slowing down to balance your breath can get you out of “fight or flight”, which can help lower the stress hormone cortisol.  Inhale and exhale through your nose for counts of five in and out.  Do this for a minute and you might feel the tension leave your body.
 
Get minty (re)freshed. When we get worked up, we tend to default into negative rumination of undone tasks.  But enjoying a mint will activate your task-positive network.  Tic Tac anyone?
 
Think about the good stuff.  When you’re stressed, remembering or imagining yourself in a safe, happy place can be calming.  Conjure up images from your last vacation or the happiness you felt on a special day.  If you have a hard time getting your mind there, its time to rely on your phone to scroll through photos.  
 
Just Do it.  Move!  Being active boosts your bodies defenses against stress, with a bonus of it could be enjoyable. 
 
Cheers.  Drink to bring yourself down and sip on some tea next time you are hyper stressed (or even moderately stressed). The act of stopping the negative stress spiral to make or get and enjoy a cup of tea can help bring calm your way.
 
 
It’s a myth to think that we can be stress free, but we can begin to learn to gain some control in managing the feelings associated with it and become our own stress buster.
 

How do you feel about change?  Do you crave it?  Do you steer clear of it? Do you want some, but not a total make over?  When it comes to your health, a little change can be just what you and your routine need, want and deserve.  Try one or all of the following for a change of pace:
 
 
Change your workout – mix it up by slowing down or trying a new class or machine
 
Change your snack – grab a different piece of fruit or nut butter or type of yogurt
 
Change your route – drive or walk a way you normally do not go
 
Change your response – whether you are an automatic yes or no person, simply say let me think about it instead of your usual no or yes
 
Change your attitude – shift your perspective ever so slightly and see what happens
 
Change your clothes – add color, swap out your shoes, layer a little differently
 
Change your form of payment – use cash or really go old school and write a check
 
Change your bed – take a pillow away, add a blanket or move the entire bed
 
Change your schedule – challenge yourself  to mix it up, consider blocking time to do whatever you feel like at that moment or hold a meeting outside or eat dessert first
 
 
Change your approach to change and watch how things change.

​Do you have a vision for what you want in 2020?  By focusing on small changes over the next few weeks, you can have a new healthy habit in your natural flow by the time the days get longer and brighter.   Consider any or all of the following as steps to your upcoming success:
 
Define and detail a specific goal.  Once you have your goal, stop to think about WHY this goal is important to you and how it will impact your life.  Knowing your WHY will keep you motivated as you pursue your goal.
 
Get Ready.  Prepare for success.  Take the time to understand what you will need to make your goal a reality. 
 
Re-gain Control.  You are the driver of your destiny and when it comes to achieving your goal take responsibility for it.  
 
Plan for Obstacles.  Things, people, work, time will get in your way.  Have a plan on how to work around the obstacles that might derail you.   If and when the obstacles come up, you will be prepared to deal with them. 
 
Build upon your Strengths.  Work with, not against your patterns, routines and ways.  Build a plan around your strengths and new habits will materialize.
 
Take Action.  Go ahead and start working towards your goal.  Do something, anything that gets you moving towards your goal.  Nothing is too small, just do it.
 
 
Change isn’t easy, but when you create a clear vision, have a plan and prepare for it something changes…you.

Tis’ the season to more than likely abandon healthy routines.  This December plan to celebrate the season while remaining committed enough to your total well-being.  Each day or once a week or when you can, consider trying any or all of the following micro wellness activities:

1. Plank, wrap, repeat – When wrapping gifts, do a 60 second plank between each gift you wrap.
2. Gratitude – Identify one thing or person you are grateful for in the moment.
3. Lunge – Do walking lunges down your driveway or the sidewalk.
4. Stretch – Try starting the day off with a minute of stretching. 
5. Breathe – In and out, in and out and one more time in and out.
6. Wash your hands – Hand washing is one of the easiest and most effective ways to keep from catching and spreading colds, the flu and other illness and infections.
7. Get fat – Use avocado as a sandwich spread.
8. One minute workout – 20 seconds of squats, 20 seconds of burpees, 20 seconds of mountain climbers. Done.
9. Floss – Flossing your teeth does make a difference, for your smile and possibly for your overall health.  
10. Pack a healthy snack – Rather than waiting for hunger to strike or buying a sugary treat at the coffee shop, grab a healthy snack like nuts and an apple before you head out the door.
11. Meditate for 1 minute – Stress is a given during the holiday season.  To tap into your sense of calm and balance and begin to manage stress, try a quick meditation.  It can be as easy as closing your eyes and breathing deeply for a minute.
12. Take the stairs – Opt for the stairs instead of the elevator or escalator.
13. Sanitize your desk – No matter how organized your desk may be, it is bound to be harboring a bunch of germs.  Take a minute to give it a good wipe and don’t forget the keyboard.
14. Sip a glass of water – Grab a glass of water, drink it and hydrate your skin, body and brain.
15. Text a friend – Reach out just because.  Connection is key to our mental and emotional health.
16. Get outside – Step outside and take a minute to breathe in some fresh air and clear your head.  
17. Make your bed – It can be amazing what making your bed can do for your disposition, stress and feeling of productivity.
18. Take a tech break – For a minute (or two or three), give your eyes and mind a rest by doing without your computer, tablet, watch or cell phone.
19. Play music – Crank up your favorite song and get motivated.
20. One goal – Set the tone for the day by setting a small goal to feel accomplished.
21. Take 3 deep breaths – Ready, set, breathe. Again and again.
22. Lights out – Go to bed 15-30 minutes earlier than “usual”.
23. Smile!
24. Throwback – Scroll through your photos and find one from the past that brings back memories and send it to someone who you shared the experience with.
25. Forget your rules – Let yourself enjoy this day without an ounce of guilt – one day “off” might be the best gift you receive this holiday season.
26. Try something new – Take a different walking route, switch your side of the bed or listen to a new podcast…you get the idea, just try something different.
27. Say a positive affirmation – Rather than focusing on the negatives, focus on the positive.  Be your own cheerleader and compliment yourself.
28. Veg out – Experiment with a new vegetable for your salad, side dish, smoothie or as a snack.
29. Share – Reach out to someone and share your appreciation..
30. Celebrate – Take a moment to recognize and reflect on your achievements.
31. Plan – Hopefully, it has been a great month, now it’s time to re-commit to you, your routine, your goals and your intentions.  Bonus for writing them down or even better, share them with someone for accountability “insurance” now and into 2020.

 
Wishing you a truly happy and healthy holiday season.