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Wellness Meets COVID-19

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Specializes in Wellness and Coaching for Women in their Third Act. Has 54 years experience.

Do you think we are overly dependent upon our healthcare system?

As a nurse who has spent the majority of her career focused on wellness and providing self-care tools to help people stay out of the healthcare system and be more responsible for their own wellbeing, I feel like the current state of affairs with the pandemic was bound to happen.  It is a wake-up call about our over-reliance on the healthcare system and our under-reliance on our own abilities to stay well.

Wellness Meets COVID-19

Many of us have given our power over to healthcare professionals instead of taking back our power to affect our own health.

For example

  • Not eating healthy
  • Not exercising,
  • Becoming obese and developing Diabetes
  • Expecting the healthcare system to fix us with more and more meds

And, all of this could have been prevented.

Now who is at risk for the virus the most?

Those with chronic conditions.

As the healthcare system becomes overloaded with patients, our access to providers may become limited if not impossible.

So what is the solution?

We are left to rely on our own self-care practices to do what we can to keep ourselves as healthy as we can be.

That’s where wellness comes in

Because of my career focus on Wellness, I am now fortunate enough to be free from chronic diseases and meds, but of course, it took work on my part to develop healthy lifestyle practices that have served me well. The good news is that it is never too late to tweak your health habits to help your body and mind become more resilient and boost your immunity – especially when we need all the immune support we can get right now! Here are some tried and true wellness strategies that you can start today to boost your immune system.


It’s essential for good health any time, but even more so when everyone around you is coughing and sneezing. Make sure you get 7-9 hours starting at 9-10 pm. An increase in sleep actually increases the number of your white blood cells. Lack of sleep, less than 6 hours, increases inflammation in your body which can lower your immune system.


Eat healthy whole foods like leafy greens that are filled with nutrients. Warm foods will help your digestion too. Stay hydrated as well. Drink only water or herbal TEAS rather than sugary sodas. Remember, for every cup of caffeine, you need 2 cups of water. Coconut water is one of my favorite treats when I need a boost.

Avoid sugar and processed foods

It appears that high blood sugar unleashes destructive molecules that interfere with the body's natural infection-control defenses.

Eat foods that are naturally high in antiviral nutrients

Such as coconut oil, raw garlic, oregano, ginger, kimchi, and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, turkey tail). The probiotics contained in fermented foods have incredible immune-boosting powers. Fermented kimchi, was found to have significant effects in preventing and fighting the H1N1 influenza. Other examples of fermented foods to try include sauerkraut, pickles, miso, kefir, and kombucha.

Bone broth

Now you probably heard of this one as it’s all the craze at the moment. It’s easy to find in health food stores and it’s pretty easy to make. You just need some bones and parts of meat that you don’t eat and cook it for several hours.

  • Sauté an onion in olive oil, add some chopped garlic after the onion becomes translucent. Use the whole onion, skin and all.
  • Put in the turkey carcass and any meat and skin you have.
  • Now add a bunch of veggies that you’d like. For example, parsley, turnips, carrots, etc.
  • Add 2 tablespoons of apple cider vinegar.
  • Add 1-2 chopped green apples.
  • Fill the pot with water and bring to a boil. Reduce and simmer for 6-8 hours covered. Stir occasionally.
  • Let cool completely. Strain and use immediately or freeze for later.

Sneeze into a tissue or your elbow

Then wash your hands immediately. Only about 40% of your sneeze makes it into the tissue, the rest ends up on your hands. So wash them whenever using a tissue. If there are no tissues handy, use your elbow to catch your sneeze. If you have a cough or sneeze, then stay home. If you have to go out, wear a mask.


Aerobic exercise pumps up your heart and moves oxygen from your lungs to your blood. This helps increase the body’s natural virus-killing cells and immune response.

Meditate daily

A daily practice of meditation or even just thinking happy or calming thoughts can boost your immune system. Try 5 minutes of deep breathing, as this will lower cortisol levels, which increase when you feel stressed. STRESS and FEAR have been proven to lower your immune response.

Do a media fast

Take a break from all the media coverage and do something that brings joy which boosts your immune system. If you want to catch up on the news, my favorite is NPR. It's clear and simple without opinions or hype. It will get you informed without fear.

Take immune boosting supplements

If you aren’t taking supplements, this might be the best time to start to get the extra support you need right now. Make sure you seek out “pharmaceutical-grade” quality.

  • Vitamins, Antioxidants, Multiminerals
  • Fish Oil (high quality, potent, pure)
  • Vitamin D3
  • Grape Seed Extract
  • Vitamin C
  • Zinc
  • Beta- Glucan Complex with reishi, shiitake mushrooms, and baker’s yeast extract.
  • Probiotics. Look for Bifidobacterium BB-12® and Lactobacillus rhamnosus LGG®†. Both strands are clinically shown to survive the harsh acidic environment of the stomach, providing a full range of benefits such as sustaining healthy immune function.

Hopefully, this information will be useful for you and those around you as we face the challenges ahead.

Here is a helpful survival guide from Dr. Oz that you can post at home or work. Dr Oz Corona Virus Survival Tips (2).pdf

Carol Ebert RN, BSN, MA, CHES, Certified Wellness Practitioner, Certified Mindful Coach, Sanoviv Nutrition Advisor; Inspiring Role Model for Women in their Third Act

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7 Comment(s)

That's all fine and good but some of us are ill due to genetics and none of the above can stop the effects of genetics.

Good article though.

Some great points, but we can't change one risk factor... aging.


Has 3 years experience.

3 hours ago, 2BS Nurse said:

Some great points, but we can't change one risk factor... aging.

Speak for yourself. I have no plans on aging.

OUxPhys, BSN, RN

Specializes in Cardiology. Has 4 years experience.

On 3/16/2020 at 3:54 PM, juniper222 said:

Speak for yourself. I have no plans on aging.

Ha! I think a better question would be do you want to age well or age poorly? I assume you would like to age well (as do I).

Carol Ebert, MSN, RN

Specializes in Wellness and Coaching for Women in their Third Act. Has 54 years experience.

I am someone who is aging well at 60+ but the experts certainly make me feel that I am at more risk than I probably am. But I understand they are speaking in global terms and we each have to respond to this individually.


Has 36 years experience.

Immune boosting supplements?????

Autoimmune disorders are due to an overactive immune system.

I heard a very reputable doctor who loves to read and review obscure research articles say when measles swept through concentration camps in WW II the better fed healthier guards got sicker than the prisoners.

The immune system is still beyond the brightest researchers complete comprehension.

As to sleep. I sleep in a quiet, dark, room without any distractions. Lay down at ten can sleep in as late as I want. For the past ten years I'm lucky if I sleep 5 to 6 hours, and that's with waking up once or twice

My diets very iffy.

I'm 68, in good health, excellent weight, averagely active with daily dog walks.

My advice, as a medical researcher said, choose your parents very carefully 🤣.


Specializes in Cardiology, Research, Family Practice.

A refreshing and empowering perspective!

Can't change your genes or stop time, but you CAN exercise (probably), lose weight, not smoke, etc.