by dnshah | Jul 1, 2020 | Health and Wellness Tips, Virus
For many of us in Gulf coast states like Texas and Louisiana, for a few more weeks we are overcast with dust from the Saharan regions. This is a reoccurrence, but now it is providing another dimension of respiratory distress. This moving dust, for some folks, can cause symptoms that resemble COVID19 symptoms (dry coughs, wheezing, shortness of breath, and/or mild chest pain). The difference between the Saharan dust symptoms and COVID symptoms is that the dust shouldn’t really cause fever, muscle aches, GI issues, nor loss of smell. It’s important to be aware of this difference, as it can mean the difference in time management of getting to a doctor for guidance.
We don’t need to take the extra precaution of not going outside during this time; it’s important to be outdoors, take in the sunlight, get physical movement, and feel free and “normal.” That said, it is important to put on a cloth mask during this time because the mask may help prevent some dust irritants from getting into your respiratory system. So double-duty function for the cloth masks for now! It may be prudent to not spend excessive time outside – just until the dust settles! It is anticipated to settle by mid-July, 2020
by dnshah | May 30, 2020 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management, Virus
I’ve recently attended a fasting summit workshop (virtually), and learned quite a bit more about fasting that my Indian culture and background always hinted at.
Fasting has been happening since the beginning of man – the cavemen and women were cycling through periods of feasting and famine. All religions of the world have some time period where food is restricted or one is asked to limit it for a given time duration. This is not a new subject. What is new is that this act of food restriction seems to provide real benefits with autoimmune conditions provided that some conditions structure the practice:
Some of the other findings show that fasting:
So is fasting a go for everyone? No, there are some categories of folks that fasting a not an option for, including:
- People on certain medication (meds for diabetes, seizures, and steroids)
- People with diabetes type I
- Pregnant or nursing women
- Infants and young children
- People with eating disorders
- Anyone severely underweight
- Women who experience symptoms of hormonal imbalance after starting intermittent fasting: irregular periods, moodiness, irritability; lower calorie consumption can disrupt hormones, which are required for ovulation and a healthy pregnancy
- Extreme athletes
- Women on their menstrual cycle
If your doctor thinks it could be a good options for you to try intermittent fasting, seek out a health coach to help you on this journey, because there are some tweaks to enhance the benefits from fasting!
by dnshah | May 4, 2020 | Health and Wellness Tips, Virus
By Alya Azar
With over 3.5 million confirmed global cases of COVID19 and almost 250K deaths (as of May 4, 2020), this pandemic has changed the way we live. In our “new normal”, people are social distancing, wearing masks, shopping differently and cleaning differently. Here is some insight on shopping and cleaning in an endemic situation.
Strategic tips for our “new normal”:
- Getting food is essential; but we can limit grocery trips by making weekly or bi-monthly lists to ensure completeness and prevent stock shortages.
- Current shopping guidelines for some states indicate only one person from a household should go to the store to limit exposure.
- Wash your cloth bags EACH time you use them, or opt for the plastic store bags.
- Practice social distancing while shopping – Greet friends from afar, wear masks.
- The CDC does NOT recommend glove use for shopping; however if you choose to wear gloves while shopping, they must be properly removed and disposed in a trash can.
- Carry your own wipes or use the store wipes to clean your cart handle and hands before using payment cards.
- KEEP YOUR HANDS AWAY FROM YOUR FACE!
- Touch only the item you will buy – nothing additional.
- Do not touch your phone while shopping (prevent contamination).
- Aim for self-checkout where available to minimize contact
- Use wipes to clean hands and payment cards after using.
- Wash your hands for at least 20 seconds with soap/water after reaching home.
- There is NO evidence of food packaging associated with COVID19 transmission at this time, but you can wipe down external packaging of items (with mild 1% bleach solution) and allow it to air dry as a precaution.
- Many people are opting to unpack their groceries just outside the home (or in a garage), and discarding the plastic grocery bags there. Reusable cloth bags must be washed each trip.
- Refrigerate/ freeze perishables (meat, milk, berries, greens, etc.) in 20 minutes of arriving home.
- Disinfect countertops used for unpacking groceries with approved cleaners. Depending upon the cleaner you choose, you may need to leave the counters wet for 3-5 minutes before rinsing.
- Wash your hands with soap/water again when finished with groceries, or using the bathroom, or cleaning, or before eating.
- When using the bathroom, close the toilet lid before flushing as particle droplets can spread up to 6 ft at flushing with the lid open. (COVID19 can shed the virus in stool)
- When bathroom cleaning, don’t forget to unplug electric devices before beginning. Then remember to deep clean areas often forgotten: include light switches, door knobs, sink areas people touch, showerheads, shower curtains, around toilet seat, hair dryers, electric toothbrushes, shavers.
- BEFORE EATING, wash fruits/veggies with water, and for cans, clean lids before opening.
by dnshah | May 4, 2020 | Virus
Researchers are still learning today about this novel virus. We don’t yet know if temperature affects the lifespan on various surfaces – but what we know is that it can survive on surfaces from hours to days. Below is a chart to note what has been observed in ideal lab conditions.
We don’t yet know how much of the virus is needed for us to get sick, but it seems that it is more likely to become sick from exposure to others that are sick than from touching contaminated surfaces. Remember to wash hands frequently, as it’s our best defense.
by dnshah | Apr 2, 2020 | Virus
Prevention is always better… but if that is not possible because exposure is constant; then the next best strategy is to improve your immunity BEFORE, DURING, and AFTER a viral infection. For this reason I’m giving you the best checklist to strengthen your immune system. Ideally everyone will start doing these things right away for maximum support. These guidelines are not COVID19 specific, but general strategies to strengthen your microbiome which will in turn strengthen your immune system. Please remember (loving disclaimer) to talk with your healthcare practitioner before changing your diet and lifestyle, so they can guide you best concerning your state of health, medications, and other insights.
- Drink enough fluids (i.e. water) to feel well hydrated and produce a lighter to clear shade of urine. In areas of intense sun exposure, this means more water than in darker cooler areas. With more daily physical activity, this means more fluid intake than days with much less. Quench that thirst before you feel it.
- CDC data indicates only ⅓ of people are getting enough sleep. Get at least 7 hours of sleep daily – and that need not be consecutive hours. This allows for the appropriate down time to recharge and renew from daily wear and tear. This can boost mood, cognitive health, lower chronic inflammation, and help avoid obesity and cardiovascular disease.
- Even with the pandemic occurring, you must find ways to ground yourself for a short amount of time daily. And in that grounding time, you can meditate, do yoga, do breathing exercises, pray, or just think about the good that is happening in the world. There are sites dedicated to the amazing helpers, the empowerment of others, and the charity occurring globally. We must find ways to balance the horrific media news updates with the good, and this does help with intensity of stress. In addition to keeping mental and emotional stress at an even keel; also limit your physical stress. This means that as we age, we should not be striving to do superhuman workouts… you know who you are… and especially so if your body is giving you signs that you are ignoring. Our physical bodies are amazing cardio machines, but with time the body indicates it is time to slow down. When we aren’t in tune… injuries occur. Take it from me – it can happen!
- Clean eating. Eating a diet that includes a VARIETY of vegetables, fruits, whole grains, and clean proteins (preferable plant-based) while minimizing refined sugars increases health benefits. The plant-based diet maximizes phytonutrients and fiber which supports a healthy microbiome. The diversity of the plants is also important to our immunity and prevention of disease. Excessive sugar intake contributes to obesity, inflammation, and diseases; so the elimination of it will encourage a healthier lifestyle. Sugar is not a nutritive component of diet. Some strategies to consider:
- Make a daily homemade blended smoothie to fortify skin, hair, nails, organs, blood, mind, and soul. It’s going to change each day (different ingredients, different colors, different taste), and over time you will find your favorites. I have 2 recipes here to get you started, but reach out and I’ll tell you about SMOOTHIE 101.
- These are the things you want to try and eat every day. Greens, Beans, Onions, Mushrooms, Berries, and Seeds/nuts. More information here.
- Strategic Freezer Meals. When you go all out and cook a fine nourishing meal, double it! And then freeze half of it for later. The meals you store in your freezer need to have value – nourishment value! Ideally strive for veggie burgers, curries, soups, beans over frozen pizzas, TV dinners, ice creams, and pies. Use that prime real estate for frozen vegetables (think stir-frys, curries, rice pilafs, casseroles, and smoothies) and frozen fruits (more smoothie toppings). Then save space for homemade ready-to-eats.
- Well stocked Pantry and Fridge. Hunger has a way of pulling our bodies into the kitchen and foraging. What we see first is what usually is swallowed first. So this means that we must keep the ideal snacks at eye level in the fridge and pantries. That prime real estate is not a place for snacks with refined sugars. Keep those way up high so you have to find a step stool and work to get them.
- Immune Support. This is important all year round, but especially so during this current COVID19 exposure. If you get this virus, one of the best ways to minimize the symptoms expressed is to boost our defenses BEFORE getting it. Boosting the immune system so that it runs optimally is the most strategic play when dealing with virus infections. During this time consider these strategies:
- Vitamin C – it increases immune capacity and response to viruses.
- Zinc – zinc deficiency contributes to weaker immune response, so ensure your zinc store is sufficient. Zinc has been shown to significantly reduce the duration of an infection with the cold.
- Vitamin D – it increases immune capacity and modulates immune cells. It may also reduce respiratory infections.
- ECGC (green tea or caffeine free teas without sugar or milk)
- Vitamin A
- Probiotics – supporting a healthy microbiome seems to be directly linked with the health of the GI and immune systems. This can be done via real food (sauerkraut, kimchi, kombucha teas, unsweetened plain yogurts, etc.) or via supplements. When choosing supplements, try to select those with ACTIVE cultures and with the most diverse strains possible.
- Our minds and bodies are experiencing massive disruption to our usual schedules. This is a time to redefine and create a sustainable routine, which includes waking up time, going to bedtime, eating times, and the structure of when to have grounding time, unplugging time, family bonding time, and cleaning up time! The structure of a new routine is a must for feeling secure and confident in a world of change. And finally our children. Instill in them a sense of faith or spirituality that better days are eventually coming, and until then we’ll make our own fun each day.
by dnshah | Apr 2, 2020 | Virus
Some of my peers put together a list of supplies to get into the house and have available “just in case”; and I’m sharing this list with you. Ideally none of us want to get sick, but just in case. Please remember that if you experience shortness of breath, you need to phone ahead and go to an ER (preferably a hospital ER).
- Basic Supplies (soap, EPA approved disinfecting sprays/wipes, laundry soap, hamper liners, gloves, simple masks – or supplies to make at home if you have a sewing machine)
- Make and freeze your favorite soups, so when you need it – it’s ready
- Electrolytes (Gatorades in liquids or powders to mix with water, Powerades, coconut water, etc.)
- Kleenex tissues (1box/person)
- Tylenol 325mg (don’t use ibuprofen for COVID19 infections)
- Cough Suppressants/Expectorants
- Humidifier & some Vicks Vapo-rub would be good for it
- Rx inhalers if needed; otherwise OTC inhalers that help with free breathing
- Rx medications – extended supplies if you have pre-existing conditions
Remember that different members of the family may see a wide range of intensity on fatigue, fevers, dry cough, and breathing pain. We are not all the same on the inside. Boost your immunity, and keep safe.
