Summer is all about being outdoors and enjoying the slower pace. With limited travel options this year, we have been making the most of our area by taking hikes and enjoying picnics. One of our picnic staples has been classic tuna fish sandwiches using Safe …
We are living in a particularly stressful and anxious time that isn’t showing any signs of letting up anytime soon. To combat anxiety, we have boosting our immunity, limiting tech, and using some products from Hemp Theory. While there are a lot of hemp products …
These days we all want to find ways to support our health and boost our immunity. Now, more than ever it’s so important to eat right, exercise, manage stress and anxiety and make sure that we are getting enough sleep.
To learn more, we interviewed Dr. Dominique Gummelt, PhD, Wellness Expert & Verv Wellness Expert, a certified fitness trainer who specializes in group and personal training, wellness, and exercise-as-medicine. Below, she shares some of her tangible tips and advice on how you can easily boost your immunity and feel great this summer (and beyond!).
5 Ways to Boost Your Immunity
Wellness Patterns: What are some ways we all can boost our immune systems?
Dr. Dominique Gummelt:
- Regular physical activity/exercise
- Adequate sleep/rest
- Nutritious diet (e.g. high in fruits and veggies; drinking enough water)
- Managing stress well
- Maintain a healthy weight
Wellness Patterns: How does exercise and sleep play into this?
Dr. Dominique Gummelt: Regular exercise provides a plethora of health benefits to the wellbeing of human beings. Specifically pertaining to immunity, exercise increases T-cells and boosts the natural killer cells’ function in the immune system. Exercises contributes to decrease inflammation in the body and mobilizes massive amounts of immune cells. Interestingly, during exercise, various proteins are released that assist with maintaining immunity.
Regular adequate sleep is vital for a well-functioning immune system. While you sleep, your body makes cytokines, proteins, which target inflammation and infection. Sleep can positively impact lowering stress levels as well.
Wellness Patterns: What are some super foods that can boost our well-being?
Dr. Dominique Gummelt: Key concept: there are a lot of foods we should consume, particularly within the vegetable and fruit category! However, a few foods continuously stand out as super foods related to boosting the immunity:
3) Citrus Fruits
Wellness Patterns: What are some of your favorite ways to workout at home? Programs to use?
Dr. Dominique Gummelt: One of the easiest, most practical and most inexpensive ways to work out at home is to use just your own body doing calisthenic, basic exercises. Examples of that include push-ups, lunges and squats. However, it is advisable to follow a smart routine, sequence and logical combination of calisthenics that also include a cardio-focus, strength training and flexibility training.
The “Stay-At-Home-Kit” offered by the VERV App contains a brilliant set of exercise routines utilizing just your body. It provides different options addressing the different categories of fitness for all levels. A virtual coach, a timer and music are options within this kit, helping you to stay focused and make it really fun and easy to follow. These types of tools ensure that you exercise safely, effectively and with focus to achieve your wellness goals.
Wellness Patterns: Anything else to add?
Dr. Dominique Gummelt: As VERV’s Wellness Expert and in my various roles as a fitness expert and wellness coach, I have had the privilege to work with a plethora of people and I can say with confidence that those who chose to use tools, such as an app, are significantly more successful in getting healthier, losing weight and getting fit.
I encourage everyone to tap into the power of wellness practices, which include physical activity, healthy eating, maintaining a healthy weight, sleeping regularly and managing stress effectively. These key behaviors can protect you and provide a greater quality of life in every way.
We live in a time where there are wonderful resources available. Particularly during this life-changing time for all of us, we can utilize these powerful tools to equip ourselves to get stronger, to become more resilient and build up our immunity for a better wellbeing and existence!
Discover more about VERV here.
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We can all do our part to stop the spread of COVID-19. The United Nations recently released a list of simple personal hygiene and social distancing measures that we can all practice everyday. Check out the list below and please pass this along – we are part of the collective to stop COVID-19.
How to Stop the Spread of COVID-19
How to Practice Proper Hand Washing
- Wash your hands frequently. Regularly and thoroughly clean your hands properly with soap and water or an alcohol-based hand rub.
- Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.
How to Hand Wash
1. Wet hands with water.
2. Apply enough soap to cover all hand surfaces.
3. Rub hands palm to palm.
4. Right palm over left hand, interlaced fingers. And vice versa.
5. Palm to palm, fingers interlaced.
6. Back of fingers to opposing palms, fingers interlocked.
7. Rotational rubbing of right and left thumbs.
8. Rotational rubbing with clasped fingers, in palm.
9. Rinse hands with water.
10. Dry thoroughly with a towel. Minimum 20 seconds.
Avoid Face Touching
- Avoid touching eyes, nose and mouth.
- Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.
- Make sure you, and the people around you, follow good respiratory hygiene.
- Why? Droplets from your cough or sneeze spread the virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.
- How? This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.
When to Stay at Home
Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.
Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.
There is a lot of false information around. These are the facts.
? People of all ages CAN be infected by the coronavirus. Older people, and people with pre-existing medical conditions (such as asthma, diabetes, heart disease) appear to be more vulnerable to becoming severely ill with the virus.
❄ Cold weather and snow CANNOT kill the coronavirus.
☀ The coronavirus CAN be transmitted in areas with hot and humid climates
? The coronavirus CANNOT be transmitted through mosquito bites.
? There is NO evidence that companion animals/pets such as dogs or cats can transmit the coronavirus.
? Taking a hot bath DOES NOT prevent the coronavirus
? Hand dryers are NOT effective in killing the coronavirus
? Ultraviolet light SHOULD NOT be used for sterilization and can cause skin irritation
? Thermal scanners CAN detect if people have a fever but CANNOT detect whether or not someone has the coronavirus
? Spraying alcohol or chlorine all over your body WILL NOT kill viruses that have already entered your body
? Vaccines against pneumonia, such as pneumococcal vaccine and Haemophilus influenzae type b (Hib) vaccine, DO NOT provide protection against the coronavirus.
? There is NO evidence that regularly rinsing the nose with saline has protected people from infection with the coronavirus.
? Garlic is healthy but there is NO evidence from the current outbreak that eating garlic has protected people from the coronavirus.
? Antibiotics DO NOT work against viruses, antibiotics only work against bacteria.
? To date, there is NO specific medicine recommended to prevent or treat the coronavirus.
Check the facts on the WHO website: https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
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We are a stressed out and anxious nation. This is especially true during the challenging time of COVID-19. To help alleviate some stress, we enlisted the help of Phyllicia Bonanno, a certified yoga instructor and W Hotels Fuel Guru on how to stay well at home. Read on to check out her tips on how to deal with stress and anxiety right now.
How to Copy with Stress & Anxiety
Meditate: Everyday and even more during these times of uncertainty. There is so much going on in our lives that we cannot control, but one thing we can control is our self and our response. With that I believe it is so important to take time for ourselves, even if It is just five minutes. Take a moment to turn off the television. It is awesome to be aware of what is going on, but hearing the same thing on repeat can lead to fear and panic. So get the necessary news and then turn it off. Find a quiet space and just sit and breath. The most important thing is recognizing that you are important, and you are worthy of your own time- literally the most worthy of it. The breathe that we have is so powerful and taking control of that is the first step. Taking time to meditate has helped me clear my thoughts, and have a calmer energy in everything that I do.
Ritual and routine: I have been working from home like many others. What I have been doing to maintain myself is I created a schedule of daily tasks to get done so that I know I have a ritual and routine for each day. I wake up at the same time I would any other day and get dressed as if I was going to work. Taking care of myself in the same manner, not skipping a beat. Otherwise I could quickly get into the feeling of being “stuck” inside. Make sure you schedule a lot time for meditation breaks and movement. Instead of focusing on being stuck, having a ritual and routine has helped me switch my mindset feeling grateful for everyday, putting in the best I have to offer.
Yoga: I normally practice yoga at a studio, however during this time I have increased my home practice. I set aside a time daily to practice. I have space dedicated to my yoga mat and props, a space that is just for me to flow in.
Doing yoga at home has helped me to balance my mind, body and soul. Also I am able to work a bit more internally and on my own goals at home. Any physical activity is so important, to keep the blood flowing, and the joints and muscles active.
Caring for my indoor plants: Caring for my plants always instantly boost my mood. They add vibrant flashes of green to my space. I am mesmerized by the small transitions of growth that the plants reveal each day. Nature is so amazing and I love that I can be a part of it by caring for my plants. Spring is here so I will soon be repotting a few of my plants. I tend to them weekly by watering and checking up on them. Plus a lot of plants naturally clean the air by absorbing toxins and release oxygen.
You can also check out Phyllicia’s online Chakra Sound Bath course with a two-week free trial.
About the W Fuel Guru program: In 2020, W Hotels of New York re-launched their W Fuel Guru program with a new round of fitness experts enlisted to offer guests and locals alike the opportunity to engage in distinct workout classes. In February, W Hotels of New York kicked off bringing fuel to life by working with six top local-based trainers to take guests on W Hotels-guided experiences. The W Hotels of New York will offer wellness offerings such as sound meditation, yoga, and boxing in 2020.
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