At this point we have all been through massive upheavals in our daily lives. We will come through this crisis together with increased resiliency but we are not done with the major changes we have experienced in the past two months. Do not forget about the foundations of health during this time: Proper hydration and nutrition, self-care rituals, finding new ways to connect to others, nourishing sleep, physically active time and work-life balance.
As states start their individualized re-opening plans, remember to continue to follow any local directives to enhance public safety.
All updates can be found at the CDC Website.
Good reminders:
Keep washing your hands! Use soap (liquid or bar) and water (hot or cold) for 20 seconds.
Wear a mask when in public places where you will potentially come into contact with other people (grocery stores, garden centers, etc). If you are outside and not near other people, you do not need to wear a mask (ie - going for a run or bike ride).
Follow official public health guidelines and recommendations for social distancing, personal hygiene, and self-quarantine as needed.
Willow Clinic has a comprehensive plan to begin re-opening for current and new patients. Any visits that can be conducted on telehealth will be scheduled this way. We are employing telelmedicine visits using secure audio and video on a HIPAA-compliant platform. Any services that cannot be done remotely (acupuncture, adjusting and manual therapy) will be done with enhanced sanitation practices. Increased sanitation of tables and instruments is already in place. Increased hand-washing will be practiced during visits. Masks will be worn during visits. 6 feet distancing will be maintained during intake portions of appointments. All patients will be complete a brief, COVID-19-specific health screening questionnaire before each visit.
Some last reminders that will promote optimal physical and emotional wellness:
Keep calm. Try to keep a regular routine so you have some sense of normalcy. Going to bed and getting up at the same time everyday is not only ideal for a healthy sleep cycle, but also helps to ground you in a routine during this chaotic time. Shoot for 7-10 hours of sleep each night. Play around with how it feels to get more sleep and find your “sleep sweet spot.”
Drink well. Stay hydrated with plenty of water, fresh fruit juice and tea. Avoid sugary drinks like soda or over-caffeinating with coffee or energy drinks.
Eat well. Continue to cook healthy, varied meals to provide your body with optimal nutrition. If you struggle finding recipes or don’t know how to cook, check out the various meal-delivery services: Sun Basket, Hello Fresh, Freshly, Gobble, Blue Apron.
Stay active. HHS guidelines for adults include at least 150 - 300 minutes a week of moderate-intensity, or 75 - 150 minutes a week of vigorous-intensity aerobic physical activity. You may consider a combination of moderate- and vigorous-intensity aerobic activity like HIIT (high intensity interval training). Consider jogging with bursts of sprints or biking with bike-sprints. Additionally, muscle strengthening exercises should be completed at least two days per week and confers unique benefits. Aerobic activity should be spread throughout the week and you should keep track of how active you are each week. That way you can celebrate your accomplishments. Don’t forget to stretch when you are done with your aerobic or weight-lifting exercises.
Keep in touch. Try out new apps like Zoom or House Party to check in with friends and loved ones. Consider having a drive-by party to see friendly faces. FaceTime or Skype with family members on a regular basis. Human nature reacts to a crisis or tragedy by coming together for comfort and support. While we can’t come together physically right now, it is important to come together in other ways. Consider writing letters to friends or family members or sending them video greetings.
Don’t forget about self-care. Give yourself an at-home facial or manicure, spend time in a relaxing bath with epsom salts, watch a funny movie, organize a date-night or go spend time in nature at a State Park. Remember to care for your mental-emotional well-being as well as your physical wellness. Prayer and meditation practices are also very helpful.
Reach out for help. Hospitals and doctor’s offices are starting to return to regular visits and elective procedures. Check in with your primary care provider to see if an appointment would be a good idea. If you have a chronic medical condition or are suffering from anxiety or depression, get in touch with an appropriate healthcare provider to get support for these conditions.
Willow Clinic of Natural Medicine provides holistic primary care services in the comfort of your own home or via convenient telemedicine appointments. Do not hesitate to reach out if you would like my help on your health journey.
Be well,
~Dr. Jessica