Immunity Edition — March 24, 2020
In this week’s IF Insider:
Immunity: back to basics, how to support healthcare workers now, make your own surgical mask, what we are reading, a virtual entrepreneurial gathering (no opt-in recording available), and how to become a member of our exclusive Fast Factor Circle Community.
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Immunity — Back To The Basics
What’s this? What a difference two weeks makes! In our last IF Insider, we noted the coronavirus seemed to be in the propagation phase and advised household preparedness in terms of securing a food supply that would last several weeks.
That ship has sailed and now we are witnessing the rapid explosion of cases all across the United States, with community spread evident in many places. Many people have been told to shelter in place by their state governments and businesses are closing everywhere. Uncertainty and the stress that comes with it is rampant.
While no one thing or even combination of things can assure you don’t get sick, in this global pandemic world we are inhabiting, effective ways to augment your immune response is on nearly everyone’s mind. With the stress that is a daily part of our lives now, it’s really easy to slip into poor habits and just throw up your hands-on taking care of yourself. But that’s not doing you, your family or your community any favors.
Here are the basics of what you should be doing to keep yourself as healthy as possible:
Sleep — Getting seven to eight hours of quality sleep each night is one of the single most important things you can do to assure you stay healthy. A study from Germany’s University of Tübingen found that adequate sleep bolsters T cells, an immune cell that fights against pathogens that get inside human cells, such as the flu virus, HIV, and herpes.
Vitamin D — The “sunshine vitamin” has long been lauded as an immune booster. The human body makes Vitamin D via exposure of the skin to sunlight, but many people have been found to have low levels. Taking a quality Vitamin D3 supplement is suggested. Most people don’t need more than 600 to 800 IU per day unless directed by your physician, and more than 4000 IU can lead to toxicity. Some studies suggest a higher daily intake of 1000 to 4000 IU is needed to maintain optimal blood levels.
Sunshine — Most people think that the main benefit of being in the sun is the production of Vitamin D in human skin. But a 2016 study published in Scientific Reports found that sun exposure boosts T cell activity, specifically speeding their transport to areas in the body that need defending.
Nutrition — An emphasis on plant-based whole foods, such as whole grains, legumes, beans, fresh vegetables, fruits, leafy greens, nuts, and seeds can significantly boost your body’s ability to fight infection. Fruits, vegetables, and grains contain flavonoids, which have antiviral capabilities and can stimulate T cell activity. Mushrooms, in particular, contain antiviral compounds known as beta-glucans. Plus, left gills up in the sun, mushrooms will greatly increase their Vitamin D content.
Intermittent Fasting — A daily IF practice has multiple benefits and many who follow a daily practice routinely fast for 18 to 22 or even 24 hours without giving it much thought. Some people also do longer fasts of 48 hours every other day and others, following the work of Dr. Valter Longo from the University of Southern California, like to do an occasional 72 hour fast for its purported immune system “reset.”
But Dr. Peter Attia, a physician, and Ph.D. whose specialty is longevity is advising his patients not to do prolonged fasts (anything longer than 48 hours) because of the spike in the stress hormone cortisol which occurs at 48 hours. This rise in cortisol can weaken the immune system.
Exercise — With many gyms closed, it’s tempting to just quit exercising right now. But that’s exactly what you shouldn’t do. With winter weather basically over in much of the country, getting outside (while observing social distancing of course) in the fresh air and sunshine for a brisk walk or run is excellent for both body and mind.
Stress Reduction — As hard as it seems to do right now, getting a handle on your stress levels is essential in keeping healthy. Stress encourages the release of the hormone cortisol, which interferes with…you guessed it…your T cells. A daily meditation practice can do wonders. Check out the many great apps for this purpose, including Simple Habit, HeadSpace, and Calm.
Yoga practice is fantastic for stress reduction as well as general body fitness. Many yoga instructors have taken their classes online, so you don’t have to go into a studio. Check out YouTube!
Things NOT to do:
Alcohol — Drinking alcohol weakens your immune system and makes you more susceptible to infections. People who drink daily will often notice they get colds and flu easier than people who do not drink. Consider only moderate use.
Smoking — Stop completely. Smoking impairs your immunity and it’s critical that you quit now. Ask your physician or licensed medical provider for help.
Why it matters: It’s incumbent upon each of us, in this unprecedented time of global pandemic, to do everything in our power to stop the spread of the coronavirus. Taking care of ourselves, even when we feel overwhelmed with stress and anxiety, is something nearly all of us can do. You may not be able to implement every single suggestion in the list above, but pick out the ones you will commit to and then try to add others as you go along.
How To Support Healthcare Workers Now — Tim Ferris Calls Out Uber Eats, Hilton, Amazon, and More
What’s this? Entrepreneur, New York Times bestselling author and podcaster, Tim Ferris put out an unusual podcast episode on March 21st. For one thing, the episode was only 19 minutes in length, a fraction of the time Mr. Ferris, an exceptionally well-prepared interviewer, usually spends with his guests.
But this time was different, as Tim did this episode solo, focusing on ways in which big, successful companies, such as Uber, Amazon, and Hilton, can support our beleaguered health care workers, who are fighting on the front lines of this pandemic. He also highlights a novel way that existing ventilators can be adjusted to serve two to four patients at once, instead of the usual single patient, thus bypassing the agonizing wait time for more of these life-sustaining machines to be manufactured.
Why it matters: Ellen Britt, one of the founders of the IF Insider, who worked as PA in Emergency Medicine for over two decades, understands on a personal level just how frightening and stressful it is for health care providers who are working right now. She served as a PA at the height of the AIDS epidemic, when little was known about the disease and people were dying in droves.
Take a listen to Tim’s podcast. Do what you can to spread the word. It’s so important. Thank you!
Make Your Own Surgical Mask
What’s this? There is an alarming shortage of surgical masks necessary to protect our health care workers. One hospital system in the Southeastern United States, Phoebe Putney Health Systems in south Georgia, has made a mask pattern and instructions available on it’s website and is calling for volunteers to make masks and send them to the hospital. Others are encouraged to use these instructions to help provide masks for healthcare providers in their own areas.
Why it matters: The hospital system recognizes that these homemade masks are not a substitute for a professionally fitted N-95 respirator mask or a professionally manufactured surgical mask, but when neither of those is available, a homemade mask is certainly better than no protection at all.
And, because we made a promise to ourselves not to dwell exclusively on the coronavirus outbreak in this issue…back to our regularly scheduled programming…
A Virtual Entrepreneurial Gathering — Recording Available
What’s this? On Monday, March 23rd, Denise Wakeman, co-founder of the IF Insider, hosted a live, no opt-in Zoom gathering of entrepreneurs, small business owners and service professionals who gathered to discuss ways to generate income in these uncertain times. We talked about everything from selling your services, affiliate promotions, Fiverr (yes, Fiverr!!) and more.
Click here to watch the replay and get the chat transcript… Again, no opt-in required. Enjoy!
Why It Matters: It’s so important for each of us to do what we can, however small, to support one another. Together is the only way we are going to survive this and go forward. In some ways, social distancing is bringing us back in touch with one another, albeit in a different way.
“Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.”
~ John Wesley — English clergyman and the founder of American Methodism
What We Are Reading
Each issue, both Denise Wakeman and I will bring you a short blurb on what we are currently reading, including books, articles and research papers of value.
Denise — I’ve been listening to Dr. Peter Attia’s podcast, The Drive. Dr. Attia is a Stanford/Johns Hopkins/NIH-trained physician focusing on the applied science of longevity, the extension of human life and well-being. I started listening to episodes of his podcast that were focused on intermittent fasting and longevity.
And, now, I’m following his interviews with experts in viral disease as they discuss the fast-paced changes as the coronavirus spreads throughout the world.
While I don’t always understand what the scientists are saying, the level-headed conversations reassure me that people who know what they’re talking about are on the case.
Ellen — Grit: The Power of Passion and Perseverance by Angela Duckworth. I just picked this book up. The author, Angela Duckworth, PhD, is a 2013 MacArthur Fellow and professor of psychology at the University of Pennsylvania. Dr. Duckworth is also the Founder and CEO of Character Lab, a nonprofit whose mission is to advance the science and practice of character development in children. In these uncertain times, with a global pandemic raging around us, it seems to me that grit is one aspect of our characters that is well worth developing. I can’t wait to dig in.
Ed Viesturs, a seven-time climber of Mount Everest, says that this book “…teaches that life’s high peaks aren’t necessarily conquered by the naturally nimble but, rather, by those willing to endure, wait out the storm, and try again.”
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Published by Dr. Ellen Britt & Denise Wakeman, Fast Factor Community.