PHASE ONE
FIRST THINGS FIRST
You have COVID, but you’re not alone.
The name of the game right now is “take care of the basics.” In this first phase, we’ll work on the following pillars of health:
MINDSET
The mindset that supports your recovery will be based on positivity, kindness, gratitude, trust, and HUMOR! When I was first diagnosed with COVID, I struggled to maintain a positive mindset despite having years of mindfulness practice. I know our thoughts create our reality, and believing in the power of our bodies to heal matters. In this section, you’ll learn what else encourages a healthy mindset and what gets in the way.
Learning to overcome negativity bias is a potent tool to have in your toolbox on the path to a more positive mindset. You can start here, with Catherine Moore.
I also created this Mindset Meditation for you as an entry point to access the power of positive thinking. In this meditation, we establish, cultivate, and practice a mindset that supports recovery.
What We Know
Your thoughts and feelings affect your overall health. Your immune system is stronger when you think happy thoughts.
When you expose yourself to positive, hopeful, and inspiring information, experiences, and people, your body is stronger and more resilient.
Negative thinking activates the brain's fear center and can send you into a seemingly never-ending tailspin. Good news and general positivity have the opposite effect, activating the calming part of your brain.
You don’t have to do this alone. Build a team of people who support you in every way.
COVID can hijack your body and nervous system, and it’s easy to get bummed out and lose hope. But please, have hope.
off the body.
What Works
Trust. I know it’s hard, but setting the stage for your recovery requires you to trust yourself, trust your body, and trust the process.
Meditate. Meditating will help calm your mind, ease your pain and promote your awareness towards your healing journey.
Smile. Smiling might be all you have the energy for but it sends a powerful message to your brain. If you need some encouragement, think of a happy time in your life and allow a smile to emerge and hold that feeling. Do this on and off throughout your day.
Laugh. Even if all you can muster is a giggle, try to embrace the humor of life. Funny videos help!
Paint a picture in your mind of your optimal health and recovery. You can also literally paint.
Write or have your caretaker write down a few Positively COVID affirmations and tape them in visible areas around your home. Here are some suggestions:
- My body knows how to heal.
- I am strong and healthy.
- I will recover fully.
What Gets In The Way
Bad news.
Social media may expose you to uninformed ideas that might make you sad or worried.
TAKEAWAY: Be careful what you expose yourself to. Bad news and negative people are a NO! Happy news and positive people are a YES!
REST
Fighting a virus and healing takes a lot of energy and will drain you if you’re not careful. To be fully rested, sleep isn’t enough to replenish ourselves. In this section, you’ll learn how to properly rest, which includes not only physical rest, but mental and emotional rest.
What We Know
Sleep is essential, but you may find that COVID disrupts your sleep rhythms. For several months after my diagnosis, I was awake for three hours in the middle of the night every night. It's frustrating, but go easy on yourself!
Keep in mind that nothing is more important than your health. Still, if there are pressing items on your TO DO list, I recommend leaving plenty of buffer time in between because rushing creates additional stress that your body doesn't need right now because fighting COVID is stressful enough.
Learning to rest and be patient with our recovery is a skill, but it's one you can and will master. Both our bodies and minds need a break and will flourish if given a chance to rest.
Take a lot of breaks and naps. Your body may need way more rest than usual, and this is an opportune time to listen to your body. Don't push through the fatigue, as it may come back to bite you.
What Works
Don't plan too much. Give yourself at least ten days where the only appointments on your schedule are dedicated to your healing and recovery.
Set up an "OOO" (out of office automatic email reply) to give yourself space and time from email. You don't have to tell everyone you have COVID, and can simply say, "I'll be unavailable for the next two weeks, and will reply when I return to the office on [insert date]. Thank you for your patience." More suggestions are available here.
Practice good sleep hygiene.
Good Sleep Hygiene
- Go to bed at the same time every night.
- Create a quiet and comfortable environment.
- Remove electronics from your bedroom.
- Avoid screen time (TV, tablet, phone) one hour before bedtime.
- Journal to get things out of your mind for a better sleep.
- Listen to a meditation, talk, or music such as these from Insight Timer to improve your sleep.
What Gets In The Way
Impatience with ourselves.
Overstimulation.
Overscheduling.
TAKEAWAY: Accept that your pace will be slower than what you’re used to, but in order to return to health and vitality taking time to rest is crucial.
NOURISH
Feeding yourself or a loved one with COVID takes some attention. In this section, you’ll learn what to eat and drink, what to limit, and how to prepare in advance.
What We Know
This is what the Mayo Clinic says about anti-inflammatory eating:
“The term ‘anti-inflammatory diet’ gets thrown around in nutrition conversations a lot these days. But why is inflammation bad for us, anyway? And what does food have to do with it?
Inflammation is a part of your body's normal response to infection or injury. It's when your damaged tissue releases chemicals that tell white blood cells to start repairing. But sometimes, inflammation is low-grade, spread throughout the body, and chronic.
This chronic inflammation can do damage to your body. It can play a role in the buildup of plaque in your arteries that can up your risk of heart disease and stroke. It's also associated with a higher risk of cancer, diabetes and other chronic conditions.”
What Works
Eating more plants. Whole plant foods have anti-inflammatory nutrients, and eating a rainbow of fruits, veggies, whole grains and legumes is a great place to begin.
Focusing on antioxidants. Antioxidants help prevent, delay or repair some types of cell and tissue damage. They're found in colorful fruits and veggies like berries, leafy greens, beets and avocados, as well as beans and lentils, whole grains, ginger, turmeric, and green tea.
Getting your Omega-3s. Omega-3 fatty acids play a role in regulating your body's inflammatory process and could help regulate pain related to inflammation. Find these healthy fats in fish like salmon, tuna and mackerel, as well as smaller amounts in walnuts, pecans, ground flaxseed, and soy.
Planning ahead. It can be so hard to even think about what to put on your grocery list, so this list is to get some basics that will nourish you and that can be eaten without much preparation. Buy fresh and organic when you can, but mainly keep EASE in mind. Here’s a simple grocery list to get you started:
Simple Grocery List for Easy Nourishment
- Soup
- Rotisserie Chicken
- Carrots
- Blueberries
- Bananas
- Avocados
- Applesauce
- Pedialyte / Liquid IV
- Eggs
- Nuts
Dr. Will Cole and Amy discuss the impacts of inflammation on the body, functional medicine and healthy eating habits while recovering from COVID.
What Gets In The Way
Red meat. Red meat can be pro-inflammatory, so substituting your lunchtime beef with fish, nuts, or soy-based protein a few times a week is a smart swap.
Processed stuff. Sugary cereals and drinks, deep-fried food, and pastries are all pro-inflammatory. They can contain unhealthy fats that are linked to inflammation.
Eating on the fly. If you have good food in the house, you’ll eat good food. If you don’t, it will be easier to make choices that won’t benefit your healing.
TAKEAWAY: Your diet will be as personal as your symptoms, but avoiding inflammatory foods is your best bet. Eat as well as you can, and if neighbors and friends offer to bring you food, receive the nourishment!
MOVE
Moving your body at this time might be a tall order. Caring for a healing body requires loving attention. In this section, we'll talk about the importance of moving your body and increasing blood flow.
What We Know
Dr. Kristen Willeumier, neuroscientist and author of Biohack Your Brain, says that movement reduces stress, helps us sleep, and encourages the brain to make new brain cells. Check out Amy’s interview with Dr. Kristen Willeumier which delves deeper into movement and blood flow, along with additional therapeutic options and simple steps to aid in your journey to recovery. Watch as Amy and Dr. Willeumier discuss the power of positive thinking, creating calm, blood flow, brain health, neurofeedback, neuroplasticity, hydration, cold water therapy, and more.
Dr. Norman Doidge, psychiatrist and author of The Brain That Changes Itself, is a pioneer of the field of neuroplasticity. Dr. Doidge is a huge proponent of exercise for brain health and says, “If there is a panacea in medicine, it’s walking.” Our animal brains have adapted to anticipate change when entering an unfamiliar environment, and a long walk triggers our brains to form new cells.
What Works
Sitting upright. It’s possible you’ve been hunched over and protecting your body—I know I was in the beginning. At first, even sitting upright was a challenge for me, so the first step was sitting with shoulders back and a proud chest. I remember doing this and noticing sore back muscles the next day, which told me sitting was a workout!
Walking. Here’s a gentle walking meditation to get you going. If you feel like walking is too much right now, please listen to the meditation and visualize yourself moving toward strength and health.
What Gets In The Way
Not listening to your body. Track what feels good and what doesn’t, listen to your body, and be willing to adapt as your needs change.