EFC’s Coronavirus Support Guide

EFC’s Coronavirus Support Guide: How to Thrive During the Crisis

We know you have been feeling the stress. We know you have felt the ups and downs, the emotional highs and lows. Below are some tips and links to help you and your family during this time of change and uncertainty. 

This is a storm and all storms end. I believe we have everything we need to weather this storm and when it ends, we will be stronger and more prepared than ever before. This is the time to evaluate where we are emotionally, physically and behaviorally. We can improve in those areas and the time is now to act. Health is a habit. And the healthier habits we develop now, the stronger we’ll be for our families, friends, coworkers, and community at large. 

Here’s what we have in store for you:

1. Simple Tips
2. Social distancing not isolating
3. Movement
4. Meditation
5. Reducing stress
6. Healthy eating – food for healthy immunity
7. Tips for essential oils
8. Supplements 

DISCLAIMER

Please remember all information shared is to serve as an encouragement for you and your family to stay healthy.  All recommendations (esp. supplements) you are encouraged to take any necessary precautions and speak with your primary care physician about any concerns. 

SIMPLE TIPS

Get Adjusted – show your nervous system love and remove subluxations

Stay positive – Fear weakens the immune system

Practice Daily Gratitude

Stay Hydrated

Eat clean, local produce and no GMO

Stay home if you are sick

Get 7-8 hours of quality sleep

Wash hands and thoroughly clean surfaces

Air purifier with Hepa filter

SOCIAL DISTANCING 

The social distancing that so many of us are practicing right now doesn’t have to feel isolating, stressful, or unbearable. We can and should look for ways to connect. This is an opportunity for all of us that have been feeling distanced from our families. If you are like me and work a lot, then now is the best time to reconnect. 

It’s the little moments. Eating breakfast together. Making fun deserts together (healthy ones people). Taking walks together. 

MOVEMENT

Gym closed? No problem. We’ve got you covered

It’s a fact, being active makes us smarter and balanced. All current research echoes the same outcomes: if you are sedentary, i.e work a desk job and sit for 6-10 hours a day your musculoskeletal system will degenerate. Aches, pains and chronic stiffness will become your life. However, if you want to be healthy, then 20 minutes or more of active movement EVERY single day yields increased brain function, better sleep cycles, regulated hormone balance, healthy cardiovascular system, lower stress levels, lower depression and anxiety. Need I go on? 

Working out keeps your immune system strong and your state of mind clear, calm, and stress free. Here are a few resources so you can keep it moving

• DownDog App has made all their apps completely free until April 1st. You can choose from hundreds of at-home yoga, HIIT, Barre, and 7-minute workouts. 
• DocJenFit app free mobility and stretch videos
• Glo is offering free online yoga, meditation and pilates workouts  
• Workout for Women app:  easy 7-minute workout.
• Yoga with Adriene  free yoga classes on YouTube

Got Kids? We still got your back!

Cosmic Kids Yoga and GoNoodle.

Meditation

You do not need to join an ashram, dedicate 8 hours a day, nor wear orange robes and crystals around your neck. You do not need any special equipment, mat nor fancy rhythmic music.  Meditation is simply the act of mindfully breathing with the intention of training our attention and awareness to achieve an emotional calm state. 

And the best part is you do not have to do it alone. There are countless apps available with guided meditations designed to hand hold the newcomer through the learning process.

Udemy is a great tool to learn how to Meditate

Headspace is another great tool for guided meditations

Here’s a fantastic blog post from Gaiam  Meditation 101 tools from A-Z.

 REDUCING STRESS

4 simple questions that will reverse any negative thought

“Save yourself and the world will follow” Byron Katie

“When you think life can’t get any better it will!” Byron Katie

Byron Katie’s four questions (aka “The Work”) is a simple and profound process that will help you transform stress and negativity by questioning what you think and believe.

Once you’ve completed the full Judge Your Neighbor worksheet, ask yourself the following four questions about your initial thought.  

1. Is it true? (yes or no, if no go to question 3)
2. Can you absolutely know it’s true? (yes or no)
3. How do you react — what happens — when you believe that thought?
4. Who would you be without the thought?

 All stress is caused from wanting something to be different then what is happening right now. We are in a time when most of us do NOT want what is happening. Yet here we are, fighting against it will now change it. We have the ability to change ONLY ourselves and our behaviors. 

I encourage you to dive deep into Byron Katie’s body of work and do the work on yourself. We are empowered to meet this crisis and affect long lasting meaningful change that benefits humanity. We must make a commitment to improve the man in the mirror first.

“Change what you see and what you see will change” ~ Wayne Dyer

A simple shift in how we look at what we are seeing can turn frustration into clarity. From this place we can take positive action, guaranteed.

In any given moment we can choose to see what’s right in a situation or what’s wrong. Either way we are right. If you have an expectation to find the silver lining you will.

“Not having the best situation but seeing the best in your situation, is the key to success.” Marie Forleo

Everyday we make the best out of a crappy situation. It is a choice. Look for what right in any situation. This is a habit you can build it is a muscle we exercise. 

Actionable toolkit

1. Embrace the moment. Find a quiet space to accept what is. From that place of empowerment chose your next move.

 

1. Once you’ve embraced the moment:  
   1. Take action- set a game plan. Make the call. Ask for help
   2. Sit in stillness to focus on gratitude. There is ALWAYS something to be grateful for, even in a crisis. 

LAUGHTER

NOW is the time to find joy and you can do it a few minutes at a time

Stand-up comedy 

When all else fails social media has captured the moment

Apartment complex choir

https://www.instagram.com/p/B9yB-GMpGjf/

Group work out

https://www.instagram.com/p/B9uuBWFgHRt/

homemade treadmill

https://www.instagram.com/p/B9zWFrMJAND/

 

Focus on the positive- there are still amazing things happening in the world! SEE…

Good News

https://www.instagram.com/goodnews_movement/

Good Good Good

https://www.instagram.com/goodgoodgoodco/

Tanks Goodness

https://www.instagram.com/tanksgoodnews/

 

HEALTHY EATING

We literally are what we eat. Everything we consume turns into cells and tissue and those become muscles, organs, blood vessels etc. We must feed our body nutritious, life promoting foods in order to enjoy a quality life. If we wear out the body we live in, where will we live? 

Immunity boosting Foods

• Ginger
• Cashews- zinc 
• Turmeric 
• Flavonoids   
• Apples
• Blueberries
• Cocoa
• Green Tea
• Onions

Cruciferous vegetables

• Cabbage 
• Broccoli 
• Cauliflower 
• Brussel sprouts

Tea

• Garlic 
• Green tea 
• Ginger 
• Purple coneflower (Echinacea),
• Black cumin 
• Licorice 
• Astragalus and St. John’s wort 

ESSENTIAL OILS

Essential oils are an umbrella term used to describe highly concentrated, steam-distilled or cold-pressed extracts of almost any part of a plant, such as seeds, flowers, fruit, leaves, stems and roots, that are said to improve physical and psychological well-being.

As dependence on prescription opioid medications reaches an alarming high, many people suffering from conditions like chronic pain and anxiety are seeking relief from safer, natural home remedies, like essential oils. 

Aromatherapy, or the use of essential oils, dates back thousands of years, when the ancient Egyptians first burned incense made from aromatic woods, herbs and spices

These ten oils will cover all your family’s needs—belly aches, breathing support, sleep, energy, mood, pain, cleaning, detox, boo-boos, and so much more. 

 

My favorite top 10 essential oils

On Guard Immune support

Frankincense Works on a cellular level for skin, brain, mood and immune health

Lemon Cleansing, purifying, uplifting, invigorating, digestive health

Oregano Immune support, detoxing, cleansing, mood, respiratory

Melaleuca AKA Tea Tree, cleansing, purifying, skin health

Peppermint Invigorating, respiratory support, focus & fatigue

Lavender Soothes, calms, relaxes, improves sleep, skin health, hair growth

Deep Blue Soothes, relieve sore muscles, joint pain relief

Breathe Respiratory support, sleep quality support, seasonal     support

      Digest Zen Tummy tamer, digestive upset support

 

SUPPLEMENTS

The following supplements are recommended by Dr. Sonza Curtis at Three D Wellness, a functional medicine practice here locally in Roswell. As stated above, please consult your primary physician if you have any concerns.

Vitamin  A 3,000 IU’s

Vitamin D 3,000 IU’s

Selenium 100 mg

Zinc 20 mcg

Colloidal Silver 1 tsp 3x daily

Vitamin E 125 mg

 

This is not an exhaustive list. The intent rather, is to aid you on your journey to discovering how you and your family can stay calm and healthy during these times. We all have a role to play. Kindness both to yourself and to those around you is a MUST. We can and will come out of the other side of this so much stronger and more prepared. Even though we must endure some hardships along the way.

I and Team EFC are here for you!

Dr. Naeema

 “Never doubt that a small group of thoughtful, committed citizens can change the world: indeed, it’s the only thing that ever has.” ~Margaret Mead