Six Ways to Enhance Your Resilience
Joshua Allen • April 13, 2020
Resilience is how well you can deal with and bounce back from difficulties in life.
Stay Calm
Finding ways to remain calm in a time of crisis is probably the most important thing you can do to cultivate your resilience. Being calm means being relaxed which means engaging your nervous system that is opposite of ‘fight or flight’. This takes discipline to do especially when much of our day is spent in stressful (fight or flight mode) situations. Stretching is a great way to do this (join Nova each week for a guided stretch class on Instagram Live). Other ways to be calm are focused breathing, magnesium supplementation, meditation and limiting media exposure.
Connect with Nature
Being outdoors provides infinite ways to make yourself healthier and more resilient to getting sick. Head to the lake to experience a ‘Blue Mind’
that comes by being near water. Go for a walk in the forest and listen to the wind blow between the trees. Sit in your backyard and watch the birds. Setting up bird feeders is something my family has done during quarantine which has helped not only engage my children but to calm my mind. Consider starting a flower or vegetable garden. Did you know that working the soil, being in nature and breathing the air while outside exposes us to beneficial bacteria that helps us become more resilient to viruses?
Intentional Movement
Exercise and move your body. While fitness centres are closed, there are plenty of options you can explore that will keep you healthy and fit during quarantine. A strong and fit person is less likely to become sick compared to someone who does not exercise. Walking is the most basic form of movement we can all do. Perhaps kick around a soccer ball with your child in the backyard. Working out on your own or with your online training coach can take you a step further. Remember that exercise is a form of stress that our body adapts to. If you feel 'under the weather' make sure your exercise is not too intense as to tax the immune system more than necessary. During Covid-19 it is important to stay fit but not overdo it by draining your immune system if it is already down.
Sleep and Rest
Being at home more allows us to utilize our bed more. For those who never had the option to take a nap during the day due to travel or office setups, now have a chance. Taking a 10-15min mid-day snooze is one of the best things you can do for your body and brain. Not only will you be cultivating better resilience, you will find enhanced mental clarity allowing you to accomplish better work. With nowhere to be after 8pm but home, there is no reason why we should be staying up later than necessary. Yes a late movie once a week is good but the other days, try to turn off the light before 10pm. Now is the time to catch up.
Mindset
Together, we are all facing adversity. Each person deals with adversity differently. Some may have never experienced much adversity in their lives, making Covid-19 their first life shattering challenge. Others may have dealt with struggles in their past, giving them a better mindset on how to get through the current situation. When we face a problem there are three types of mindsets.
1) Problem oriented. This is when we can not stop thinking about the problem to the point of victimizing ourselves and holding ourselves back from seeing the solution.
2) Solution oriented. We recognize the problem and see a way to fix it and focus just on that - making the situation better by problem solving.
3) Infinite Possibilities - We see opportunity all around us and anything is possible.
What mindset do you find yourself in? It is okay to feel down and focus on the problem as we are all human. But humans are problem solvers and the sooner we can think positively about problem solving the sooner we will make the most of this situation and come out better.
Vitamin and Mineral Supplementation
While nothing beats a well balanced diet rich in fruits, vegetables, legumes, nuts, seeds and occasional meat, the reality is that the quality of our food is not the same as it once was. The more we eat food that is not local, pasture raised and organic, the less minerals and vitamins we get, even when we are eating a ‘healthy balanced diet’. Supporting our bodies and beating a virus can be improved with supplementation. Some of the best supplements to add into a diet for added resilience include multivitamins, Vitamin C and Vitamin D3. These are the basics that if you are not eating a predominately locally grown, organic, pasture raised well balanced diet should consider. Personally, I also like to supplement with magnesium, fish oil and glutathione (body's most powerful antioxidant) for added support.
-Joshua Allen
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
