Bouncing back during the pandemic

The effects of the pandemic have been catastrophic such that each individual, no matter who they are or where they are from, has felt it in some way. Lives are gone, incomes have been lost, and economies continue to struggle. Unfortunately, not everyone can adapt to these drastic shifts. While some changed for the better, others turned for the worse. There is a heightened risk of health problems due to the stress and uncertainty brought by the pandemic, and if one copes with poor diet and lifestyle habits, it can make them more vulnerable to disease, including COVID-19. So the question is, how can we reset our unhealthy habits and regain our health?

People’s behaviors have changed since the pandemic started. Some of these behaviors may include kids having trouble concentrating on school work, teens becoming isolated, and adults getting easily worried and irritated. Children, teens, and adults cope differently when they experience stress, especially when there are overwhelming thoughts and emotions such as confusion, anger, uncertainty, and fear. Nutrition and healthy habits take a backseat. Quarantine periods may even contribute to the stress, leading to these unhealthy patterns like eating junk food and sugar-laden treats, drinking alcohol, smoking, and binge-watching until the wee hours of the morning just to help themselves feel better. In time, this behavior will lead to silent inflammation and disease.  

Silent inflammation is a type of inflammation where the body is constantly exposed to a stressor and the inflammatory responses continue until they become harmful and lead to life-threatening diseases later on. This is why they say that silent inflammation could be much more dangerous than acute inflammation, or the kind of inflammation that we see, feel, and that eventually heals.

The good news is, you can reset your unhealthy habits by starting now. Try an anti-inflammatory diet. Here are the examples of food items that make up the anti-inflammatory diet.

• fruits and vegetables (vitamins, minerals, and antioxidants)

• fatty fish such as salmon (Omega-3s)

• nuts (minerals and healthy fats)

• healthy oils such as olive oil (lowers bad cholesterol)

• grains, beans, and legumes (protein and fiber)

To put simply, eat more whole foods and cut out refined carbohydrates and processed meat. It may take some time to get used to, but there are a lot of recipes you can enjoy that both taste good and are good for you. At the same time, detoxify. Humans nowadays are exposed to a lot of toxins that can also contribute to silent inflammation, from the air you breathe to the water you drink and even the environment you live in. Here are some of suggestions to try to practice for this season:

• Have plants at home that can eliminate toxins from the air and allow natural ventilation.

• Exercise regularly to be able to remove toxins.  Try to walk at least six kilometers per day for at least four times week and do resistance training at least twice a week. It will improve your hormones response to stress and increase your metabolism.

• Go to your dentist. Periodontal disease is one of the major causes of inflammation in the body, especially in the heart.

• Take supplements based on your body’s needs.  Ask your preventive medicine or functional medicine doctors for this.

• For outer beauty, we still need to apply antioxidant serums like vitamin C serum and sunblock to our face to counter the free radicals from the environment that contribute to pigment and wrinkle formation. It would also help if you apply skin products with alpha hydroxy acids at least twice a week for exfoliation and renewal of the skin. 

• Practice clean living by shifting to safer, chemical-free household cleaners and personal products.

• Have a purpose.

• Laugh, rest, and live in the moment to detoxify your mind. Take breaks from social media from time to time. Also, relax by practicing deep breathing and meditation.

Silent inflammation is a type of inflammation where the body is constantly exposed to a stressor and the inflammatory responses continue until they become harmful and lead to life-threatening diseases later on.

The effects of the anti-inflammatory diet are not only physical. In fact, this diet shouldn’t be treated as a “diet” or a short-term program but a lifestyle, according to known integrative medicine practitioner Dr. Andrew Weil. It promotes change not only for better health, but for a happier and longer life too.

There are a lot of lessons to be learned in this pandemic. First, not everyone can adapt or cope easily, and that communication and understanding are more important now than ever. Second, having a balance is important in everything we do—a time for rest, for work, for play/exercise, for sleep. Lastly, we should value the importance of loving yourself, and that means taking care and taking control of your body, your health, and your life.