03/24/2020
Here is a timely excerpt from James Gordon, MD from The Center for Mind-Body Medicine :
The tools of self-care that we are teaching others to use, that hopefully we are using ourselves, are precisely the ones that can enhance our resistance to the virus.
I’m only going to touch on them here. The Transformation: Discovering Wholeness and Healing After Trauma, my recent book about dealing with trauma (of which the threat of COVID- 19 is certainly a striking example), will give you the details.
Here are some highlights:
1. Decrease Stress
Many studies have shown that high levels of stress decrease immunity, and indeed make us more vulnerable to viruses; including, in at least one study a variant of the coronavirus. Use the meditative techniques I teach in The Transformation to address your stress. They will bring your body and mind into balance and enhance your immune functioning. The one I recommend beginning with is soft-belly breathing. Slow deep breathing in through the nose and out through the mouth, focusing on the words soft as you breathe in, and belly as you breathe out, while being aware of your belly softening and relaxing. There is a video of me demonstrating it on our website and a discussion of its health enhancing, life-changing power, in chapter three of The Transformation.
2. Exercise
Physical exercise definitely enhances immunity, as well as decreases our level of stress. Do it regularly. Studies have shown that as little as 20 or 30 minutes a day can make a real difference. I personally feel much better when I’m stretching, doing yoga, tai chi, and aerobic exercise for 1-2 hours each day.
3. Focus on Nutrition
When we are stressed out, our GI tract is as much under siege as our brain. Food and supplements can play a major role in brain healing, immune-enhancement, and stress reduction.
There are many ways to do this; basic principles include eliminating just about all processed foods; eating a rainbow of fruit and vegetables; looking to beans, fish, and poultry as primary protein sources; using olive oil for cooking and salads; and getting enough fiber.
You should know too, that a balanced gut microbiome makes it possible for the vagus nerve to send signals which help repair trauma-damaged portions of the brain; adding probiotics will help ensure microbiome health. Other beneficial supplements include: turmeric, omega-3 fatty acids, a high-dose multivitamin/multimineral, and vitamin D3; all are helpful side-effect free immune-stimulating, and stress-reducing supplements.
Check out the chapter on “The Trauma-Healing Diet’ in The Transformation for the specifics about diet and supplements.
4. Reach out to other people
Interesting studies have been done showing how important other people are in enhancing our immunity and resistance to infection by viruses and the illnesses they cause. It also suggests that we should come closer to those who are important to us; connecting by phone/facetime/email/etc. I’ve found myself doing significantly more of this these last couple of weeks - calling up family members and old friends - and being very happy to make these connections.
5. Take this time to focus on what’s really important to you
Use meditation and the techniques like guided imagery, drawings and written dialogues with symptoms, problems, and issues to help you make these discoveries. And then, act on what you discover- reach out to that long-ignored family member, ask for forgiveness from someone you’ve hurt, write that piece of a memoir that you’ve been putting off, enjoy the natural world that’s around you.
