Much has been written about the coronavirus. Reports indicate that most of those who have died were elderly or had other ailments that compromised their immune systems. In a Business Insider report, Amira Roess, a professor of global health and epidemiology at George Mason University, said that in any infectious-disease outbreak, what causes panic is “fear of the unknown.” From what I read, we simply have to take the necessary precautions, foremost of which is strengthening our own immune system.
To boost our immune system and defend ourselves from any virus, it’s best to drink vitamins and supplements and eat the right foods. Diet and exercise—“Eat less, move more.” We have heard these lines every time people talk about health and fitness management. Whenever the word “diet” is mentioned, inevitably, waistline, pulse rate, blood pressure, and glucose level will also be discussed. For a healthy lifestyle leading to a stronger immune system, these metrics (the lower the better) can be improved by adopting certain diets (keto, being the fad lately), a change in food choices (vegan or pescatarian), and even radical medical intervention (bariatric surgery).
Dr. Bert Herring, an advocate of appetite correction, suggested that since most diet plans are not tailor fit to one person, each person should try one plan after another and stick to one diet plan that is easy to follow throughout one’s lifetime. Some “fundamentals,” (I call it 7 to 1) can be used, not only to lose weight, but, more important, to strengthen our immune system.
Seven hours of sleep every day is what we need. Resting our bodies does wonders to our appetite. Since, at our rested state, energy is not expended, we tend to crave for less food. Those who pull an all-nighter, for instance, are prone to eat more, and worse, eat the unhealthy snacks. In the process, their respective immune system weakens. Rest for seven hours then eat for six hours only. At anytime of the day, fix and stick to a six-hour window for eating. Intermittent fasting, which allows a person to eat almost anything within a span of six hours each day, has been proven to help weight loss for most body types. Fasting helps promote weight loss since, theoretically, the energy a person needs will be primarily generated from the fat stored in his body. Since fasting also serves as a mental challenge (mind controlling hunger pangs), it also exercises the brain cells. Following the principle of body builders of “use it or you lose it,” our brains need to have regular workouts to stay sharp. Augment the six-hour eating window with five hours of deliberate learning (work-related stuff not included) a week! According to health expert Eloise Best, learning can be accomplished by reading a book, reflection by way of journal writing, and experimentation as in trying new things. This intentional and purpose-filled activity has supposedly transformed ordinary people like Bill Gates and Oprah Winfrey to become extraordinary.
Part of any fasting regimen is also the regular intake of water. Several health buffs strongly recommend four liters of water daily. Up to 60 percent of the human body is water but such percentage decreases over time due to having more body fat. Interestingly, the most vital parts of a human body—the brain and heart —are composed of 73 percent water! Water is essential for good metabolism. Daily activity or exercise would definitely supplement any diet plan. Three sets of push-ups (eight-12 repetitions each) is one simple, inexpensive, “no equipment needed” exercise which anyone can do on a daily basis. Push-ups supposedly build upper body strength (triceps and biceps depending on the position of the hands), help promote balance, and can serve as a decent cardio workout when done in between short time intervals. There must be some good science behind push-ups since Army fitness examination always involves a two -minute push-up test.
Filipinos pray a lot. But for this 7 to 1 D.I.E.T., I recommend an intense two-minute prayer, preferably in the morning. Prayer is still the best way to communicate to our Creator. In the Bible, Mark 11:24 tells us, “Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours.” What a beautiful promise! Dedicating a mere two minutes every day in exchange for one great promise is a bargain! Hence, part of a good D.I.E.T. plan is to have a dedicated and exclusive time with Him. Going back to Dr. Herring, he said that D.I.E.T. stands for “Did I Enrich Today?” Part of a holistic health management is to have that social, emotional, psychological component in our daily activities. Each day, we need to find ways to help a person—share advice, give, listen, or find reasons to be thankful. Any D.I.E.T is not complete without making our hearts happy by uplifting the spirits of others around us.
Interestingly, one might wonder where does the body fat (C55H104O6) go when we lose them? Scientists say that 84 percent of our fat loss is exhaled as CO2, while 16 percent is excreted as H2O. As such, health and fitness, from now on, should be “eat less, move more, and breathe,” as in live life, the way God created us to do so. As our souls, bodies, and minds will be under attack from all kinds of virus on a daily basis, let’s remember our 7 to 1 D.I.E.T. plan—seven hours of sleep, six-hour window for eating, five hours of learning a week, four liters of water daily, three sets of push ups, two-minute prayer, and to make at least one person feel good.