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  • The Corona-vacation: Your family may be benefiting from it more than you realize!

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    The COVID-19 pandemic has created some crazy changes in our family dynamics. During this quarantine, we have all had to make changes and sacrifices that we never dreamed of. Some of these changes have created hardship and will take time to heal. From layoffs, furloughs, reduced work hours, or cuts in our paychecks, most families are dealing with some type of financial hardship. Other families are dealing with those sickened by COVID-19. Those in school have had to adapt to distance learning, and missing out on direct interaction with their teachers, counselors, coaches, and friends. At first glance, this pandemic has created a very stressful time. Most of us want to get back to the way it was; back to a normal paycheck, going to school, playing sports, hanging out with friends, and freedom. But before we wish for going back to the “same old grind” let’s think about some of the beneficial changes we have made.

    Hidden in all this craziness is the opportunity for our families to come together and make the most out of the situation. Those going to school have had to become more self-driven and learn from different resources. This self-reliance could improve overall school performance next year. Those students who are getting more one-on-one time with their teacher/parent are figuring out problems they were never able to solve before. This could create confidence going into the next school year.

    Time is a gift and this social isolation has given us more time; more time to ourselves to work on being present, more time to think about goals, and more time to practice the art of silencing our constant thoughts. It has given us the gift of time to be with our families; time to learn more about each other, share our dreams and goals, and time to be present with each other. There are some days that time has seemed to slow down because we have stepped back from the “rat race” our society has created.

    Financially we have been forced to look at our budgets. We have been forced to live more simply and within our means. We have found out that “those things” that we purchase with our money are not what truly make us happy. Happiness is not based on material things but instead on our internal peace and being around those we love. We are saving money by less driving, less eating out, and less shopping. We will appreciate those small businesses that bring enjoyment and employment when restrictions are lifted but will not do so to compensate for voids we are trying to fill in ourselves. This could make for a stronger and more stable economy that is not emotionally driven.

    Environmentally we have seen how less dependency on our cars and other pollution sources has reduced our air pollution. We have seen our waterways become more clear and less polluted with trash. We have had more time to enjoy the outdoors and appreciate the beauty Mother Nature brings to us. This appreciation of Mother Nature could continue after restrictions are lifted, supported by environmentally friendly habits that have formed during this pandemic. Cleaning up the environment will also contribute to improvement in our individual health.

    The coronavirus pandemic has brought to the forefront the importance of keeping healthy. We know that chronic health conditions affecting our heart, lungs, kidneys, or immune system can increase our risk of dying from the virus. This has driven the realization that prevention is going to be the long-term answer. Creating healthy lifestyle habits as soon as possible, will not only help protect us from COVID-19 but also from an early death due to chronic preventable diseases. Along with the changes stated above, some of these healthy lifestyle habits include eating more fresh fruits and vegetables, exercising, and getting enough sleep.

    They say it takes six weeks to form a habit. Fortunately, most of us will have had at least six weeks of quarantine to solidify these healthy habits before restrictions are lifted. Through all the tragedy, some say that the COVID-19 pandemic is part of Mother Nature’s plan to reset our world to a more conscious, present, healthier way of living.

    Here’s to those who have dealt with unexpected hardship, adapted, and grown more present to this crazy but beautiful life.

     

    Ben

     

    To learn more ways for you and your family to stay healthy, pick up a copy of my guide book:

    Obvious Parenting: Seven Simple Keys to Supporting Wellness.

     

  • The Brown Cloud and COVID-19 could be Friends!

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    Being a scientist by nature, my thoughts in the morning revolve around the mysteries of this new Coronavirus. As I look at the maps, including the one from John Hopkins (https://coronavirus.jhu.edu/map.html), the first thing I see is how the virus is hitting major cities and highly populated areas the hardest. My first thought is that this is due to the population density and difficulty of social distancing in big cities. Most likely there are multiple factors contributing to the distribution of this virus, and population density is definitely one of them. But another factor that goes hand in hand with population density is air pollution. 

    For decades it has been proven that air quality affects our health, especially the health of our lungs. The most studied types of air pollution include fine particulate matter, ground-level ozone, carbon monoxide, sulfur dioxide, nitrogen dioxide, and lead. The air pollutants that are stirring conversations currently include particulate matter and ground-level ozone. Particulate matter (PM) pollution is made up of very small solid and liquid particles that not only visibly affect the air (smoke and exhaust) but also affect our lungs. These particles are so small that they can penetrate deep inside our lungs and even get into our bloodstream. Fine particulate matter (PM2.5) particles are 30 times smaller than the diameter of one hair strand! Numerous studies have shown these particles are linked to premature death in people with chronic heart or lung disease, decreased lung function, and increased respiratory symptoms like coughing and difficulty breathing. Ground-level ozone is formed by chemical reactions between oxides of nitrogen and volatile organic compounds in the presence of sunlight. Major sources of oxides of nitrogen include industrial facilities, power plants, vehicle emissions, and solvents. Numerous studies have found that ground-level ozone can decrease our lung functions, damage our lung tissue, make us more susceptible to lung infections, and cause chest pain, coughing and wheezing.

    Does it sound like you want yourself and your family to be exposed to high amounts of air pollution while a deadly respiratory virus is creating a pandemic? I personally don’t. 

    The really interesting thing about our government-enforced social distancing and isolation is that it is improving our air quality! This is due to less driving and reduced demand for fossil fuels. Some areas of the world now have the cleanest air quality they have seen in decades. In theory, the improved air quality will reduce the probability of being hospitalized from COVID-19 due to less underlying inflammation of our lung tissues from air pollution. Our improved air quality could also reduce the spread of the virus if it is able to attach to the particulate matter, as theorized.

    Can the positive changes that have occurred due to this pandemic continue after the dust settles? Can we join together and learn from these hard times the lessons we are being taught by Mother Nature? Can we adopt a lifestyle that is less dependent on factors that create dangerous air pollution? I believe we can!

    Here’s to less driving, more walking and biking, and less dependency on fossil fuels!

    Here are a few more resources on steps we can take to improve air quality.

    https://www.conserve-energy-future.com/41-super-easy-ways-to-stop-air-pollution.php

    https://www3.epa.gov/region1/airquality/reducepollution.html

    Your friendly neighborhood prevention provider,

    Ben

    For more fun tips on keeping your family healthy, please pick up a copy of my book: Obvious Parenting: Seven Simple Keys to Supporting Wellness.

  • Fun in the Sun may be more helpful than you think during the COVID-19 pandemic!

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    I know many of us continually try to get outside during the COVID pandemic not only to avoid cabin fever but also to enjoy the start of the fall weather. It feels good to see so many people getting out with their families to enjoy Mother Nature, and this increased outside time could also help protect us from getting COVID-19 if we continue to follow social distancing. The protective magic is coming from the SUN as our bodies produce vitamin D through the ultraviolet B rays contacting our skin. Of course, we do not want our skin to get damaged by the sun, but receiving a few minutes of sun to our face, arms, and legs at least 2-3 times per week could be protective.

    Vitamin D has been shown in multiple studies to play a role in decreasing the risk of acquiring acute upper and lower respiratory infections. In theory, having a healthy amount of vitamin D could protect us from the Coronavirus. Having adequate vitamin D levels also protects us from rickets (weak bones), and some types of cancer including colon, prostate, and breast. Vitamin D also plays a vital role in the regulation of cell growth, our body’s neuromuscular and immune function, and inflammation. Unfortunately, it is estimated that more than 40% of Americans and more than 1 billion people worldwide are deficient. People at risk for vitamin D deficiency include breastfed infants, older adults, those with inflammatory bowel disease or history of gastric bypass, and those with limited sun exposure. Other risk factors include obesity and darker skin.

    Vitamin D is a fat-soluble vitamin found in some foods including salmon, trout, sardines, some types of mushrooms, and fortified foods. The RDA (recommended dietary intake) is 400IU (international units) per day for infants, 600IU for the rest of the population except people over 70 years old who need 800IU a day. If you have had a blood test showing a vitamin D deficiency, it is recommended that you take a supplement of vitamin D3 of 5,000IU per day for adults and teens and 1,000-2,000IU per day for adolescents for at least 6-8 weeks. 

    One of the easiest and most natural ways to get vitamin D is through the sun. Exposing your face, arms, and legs to direct sunlight 2-3 times per week for 10-15 minutes during midday could keep your vitamin D at a healthy level. It has been shown that 30 minutes of direct sun exposure is equivalent to 10,000-20,000IU. Another cool thing about getting vitamin D through the sun is that you can’t overdose in vitamin D with sunlight, but with oral supplementation, you can. Luckily, it is difficult to overdose on oral vitamin D, but it is advised that adults do not take more than 10,000IU a day of oral vitamin D. Since vitamin D is fat-soluble it can collect in our bodies and cause overdose symptoms, including nausea, vomiting, disorientation, and kidney damage due to excess vitamin D raising blood calcium levels.

    Prevention is power! So go out and enjoy the sun and soak up some of its goodness in a safe manner, or take a vitamin D supplement as directed.

    Ben

     

    The one caveat to taking a higher dose of oral vitamin D is that it could play a role in increasing a specific inflammatory protein associated with lung damage triggered by the COVID-19 virus. So, to be safe, it is recommended (by some experts) to stop oral supplementation if you feel like you are getting the virus, and then resume taking it when you are well.

    https://www.bmj.com/content/356/bmj.i6583

    https://www.medicalnewstoday.com/articles/315886#Diving-into-the-vitamin-D-data

    https://www.medpagetoday.com/infectiousdisease/covid19/85596

    https://www.foxnews.com/opinion/former-cdc-chief-tom-frieden-coronavirus-risk-may-be-reduce

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    https://integrativemedicine.arizona.edu/COVID19/FAQ.html

  • How do you make the Coronavirus taste better? Just add lime!

    Just like the Corona beer, adding lime can not only help the taste but also keep you healthy. “What do you mean?” you ask? Lime is loaded with antioxidants, flavonoids, and other phytonutrients that are good for your body. During times that we want to protect ourselves from getting sick, we need to treat our bodies well. This means eating foods that help support our immune systems. You can take one guess at what foods are the best at this job. Yep! Fruits and vegetables. Foods that come directly from Mother Nature.

    It is interesting to see the focus people have in a time of a pandemic. Just yesterday I went to the grocery store to get meals for the week. I had heard all the stories about the toilet paper shortage and the stores having difficulty keeping items stocked. I found the stories to be true as I walked down the aisles. The real interesting thing I saw was that the produce section was fully stocked. Now, this could be because this specific grocery store is good at keeping produce stocked, or that people are focused on non-perishable items. I have a feeling the produce section is stocked because people are not focused on “healthy” food, but rather not running out of food. Fear-based grocery shopping at its finest! I personally stocked up on the fruits and vegetables while they were in stock, knowing they will keep my family healthier than if I bought a bunch of processed non-perishable items. In times of stress, our bodies need more antioxidant support found best by eating fruits and vegetables. If you have a hard time finding fresh produce at your local grocery store, go to your nearest health food store. There is a chance they have fresh produce in stock.

    Please buy and eat more fresh produce to keep you and your family healthy, and reduce the risk of having a virus overwhelm your body. 

    Keeping your body healthy is just as important as social distancing. Do not let anybody tell you differently. True prevention is a holistic journey, not focusing on just one action, but looking at the challenge as a whole. Please keep this in mind while this pandemic continues and even when the dust has settled. 

    For more information and resources on the benefits of fruits and vegetables visit our resource page.

    A little bit about me. I am a physician assistant, author, and most importantly a father of two awesome teenage boys (in my humble opinion). I believe in the power of prevention, and am so passionate about wellness that I wrote a book about it: Obvious Parenting: Seven Simple Keys to Supporting Wellness.

    If you enjoyed this post, continue to watch for more fun, short, and obvious posts focused on keeping you and your family healthy!

    Ben