GLOW DURING CHALLENGING TIMES PLAYBOOK

For Our Community From

A Message From Your Team at Glow

We are living through a time that is challenging the very fabric of our personal, social and economic well-being.   If there is one thing that we can attest to as natural healthcare providers, it is the strength and resiliency of the human body, mind and spirit.   This virtue presents itself and shines over and over again in the journey with our clients as we see them transcend their pain, fears and uncertainty on their path to living a life full of health, energy and ease once again. 

We have crafted this little manual to help you navigate the turbulent waters of isolation, economic uncertainty and the desire to stay healthy during this time.

You are so much stronger than you may think.   Your body is more intelligent than you may realize.  You have many resources to your disposal to get through even the toughest of times. 

Remember and trust this in yourself.   Realize you are never alone.

How This Playbook Is Designed

For you sports fans out there, there is a saying that “you can’t score goals while you are playing defense”.   This could be said true for life in general.  

We have grouped our tips and suggestions into “Defensive and Offensive” Plays for ease and clarity.  

There is a time and a place for both approaches to how we manage the different aspects of our life.   This is a time where both are necessary. 

Generally speaking, being on defense is more survival oriented and tends to elicit more emotions of fear and uncertainty.   It is a weaker position and signals “let’s just get by” to our mind and body. Offense on the other hand is a strength position.   By its very nature we are more confident and optimistic, and we engage resources in our mind and body that support us in growing and achieving greatness.

DEFENSE

The Basics

(survival)

These are the things we have heard over and over again to only protect your own heath but to safeguard the health of your family and your community.  The purpose of all these strategies is to slow the transmission of the virus from person to person.

  • Stay at home and self-isolate.  Avoid all but essential outings in your community. 
  • Wash your hands thoroughly (minimum of 20 seconds).
  • Avoid touching your eyes, nose or mouth with unwashed hands.
  • If coughing or sneezing use tissue or the bend of your arm, not your hands.
  • Sanitize “high touch” areas around your home and workspace.
  • Do not gather in groups and if you leave your home, keep a distance of at least two meters.
  • Limit or avoid contact with people at higher risk such as older adults and those with compromised health. 

OFFENSE

Glow it up

(thrive)

“In the midst of crisis, there lies great opportunity” – Albert Einstein

A wise and bright fellow that Einstein.  His words ring similar with many of the great thinkers, innovators and sages of our world.     

Here is our list of tips to help you keep you on the offense and increase the chances of you weathering the storm more healthfully and gracefully and come out the other side stronger and better than ever. 

  • Be and stay positive.   Fear, anger and frustration are common human emotions and they provide a temporary valuable function of protection and alerting us that something needs to change.   Hanging on to these emotions though, is very destructive in nature and ultimately leaves us in constant defense mode.   This downgrades immensely our ability to stay healthy and thrive as a human being.  
  • Embrace and live hope, joy, gratitude and optimism.   It is no secret that the most powerful ally any human being has to enhance their immune system to stay strong and healthy is our attitude and quality of our thoughts. 
  • Keep a regular schedule.   We are creatures of habit and our mind and body function much better when we have regular rhythms in our life.   Make regular and consistent time for work, family, recreation, sleep and your own personal time for growth.
  • Turn off the news.   This is related to point number one.   Avoiding panic and negativity is key.  Instead fill your mind with words and images of truth, inspiration and kindness. 
  • Move.  Movement is an essential key to human health and function.   Sitting around all day had devastating effects on our physical body and our mental state.  When we exercise, we release many of our “happy hormones” which make us feel better, calmer and more focused. 
  • Move enough to sweat.  When we exercise enough to sweat, it helps release more of the happy hormones plus it has an amazing cleansing effect in our body.   Bringing your body temperature up enough to sweat can mimic a fever which is the body’s most powerful natural defense against viruses and bacteria. 
  • Breathe.   A key element in life, oxygen is required for every life-giving process in our body.   The WAY we breathe can be the difference between stress and anxiety and peace and calmness.  There are dozens of healthful breathing techniques out there but one if the simplest is called box breathing.   Click here for more help on how to breathe better.
  • Hydrate.   A key element in life, water is also required for every life-giving process.    Coffee, caffeinated teas and alcohol have a negative effect here folks.  Good, clean filtered water is your best bet.  Here is a nice formula to help determine how much would be needed for your best health.   (Take your body weight in pounds and divide by two.  This will give you the ounces of water your body needs at minimum)
  • Get outside.  While still staying mindful of social distancing, breathing fresh air, getting sunshine on your skin and connecting with nature have immeasurable positive effects on our health and well-being.
  • Eat whole and nutritious food.   Eating a mainly plant based diet while avoiding the junk can go a long way in keeping your immune system strong.   Some extra Vitamin D and Vitamin C also bolster our immunity. 

UPGRADE

Extra time on most people’s hands presents an amazing opportunity to upgrade or “level up” our lives.   Often our normal schedule leaves little room to do the things that we know will make you a stronger and better human being.   Here are some ideas on how to upgrade your life while the opportunity presents itself.

  • Fill your mind with works of full of insight, inspiration and motivation.   There are amazing books, documentaries, websites, and personal growth programs that can bring us to a whole new level of perspective of our world and the life we are capable of.
  • Take this time to learn a new skill.   Learning a new language, how to play an instrument or becoming a better communicator can all enhance our lives in many ways.   Be the one who never stops improving who they are.   This is a great time to do  
  • Nurture your creative side.   By drawing, playing music and writing we can strengthen a part of our brain that for many doesn’t get utilized as often as it should.   The creative strength often spills into how we approach other aspects of our life such as our work, relationships and parenting. 
  • Take time to nurture the relationships in your life.  The quality of our life is in large part determined by the quality of the relationships in our life.   Take the time to reach out to people who are meaningful in your world.

Headspace

Always know in your heart that this too shall pass.  When we work through adversity, it leaves us stronger, more capable and with a perspective that brings great things to us and the world we live in. 

There is a great power and peace of mind gained when we understand, accept and honor the ways of nature.   There is an intelligence and purpose to everything that nature provides us.

We miss you all dearly here at Glow and look forward to seeing you again in the near future.   Stay strong and healthy.

Breathe Away the Stress – Be in the Moment

Last week we shared a number of strategies to keep your mind clear, your body flexible and your immune system strong. 

This week we are going to get a bit more granular and share one of the most powerful resources we have for whole body/mind health.   Breathing! 

I wrote this article a few years back and it is just as relevant now as it was back then. 

“When you own your breath, nobody can steal your peace” – Author Unknown

Success leaves clues.  There must be a really good reason that breathing is the cornerstone of hundreds of mind-body techniques and spiritual practices around the globe that have spanned centuries through human existence.

Three good reasons why deep breathing brings so much to you:

Simple.  Breathe in for a count of 4 through your nose.  Breathe out for a count of 4 through your nose.   Visualize your breathing moving through each side of the box as you go through each breathing cycle.  Stay mindful of the breath focusing on the movement of air in and out.   Repeat at least 10 times.  This is a powerful, yet simple technique that at minimum helps clear the mind, relax the body and improve your focus. 

  • Increases oxygen content in your body (most importantly your brain).

The second most important form of energy to our body is oxygen.   Your brain makes up about 2-3% of your total body mass yet uses more than 20% of the oxygen.  By deep breathing regularly, you will support your beautiful brain with the nutrients it needs to function at its best.   Remember oxygen=energy.

  • Helps your mind-body relax.

Have you ever been stressed out about something and then suddenly realized that everything was OK?  You may have even made a little sound that went something like….Ahhhhhh.  You know it, the sigh of relief.  This is your body’s wisdom at its best.  The sigh is simply a deep breath, the sound we make creates a resonance that relaxes our body and mind.  How cool is that?  As we have talked about before, anything that puts your mind-body in a place of relaxation and peace is precious beyond calculation.

  • Puts you in the present moment.

Each breath you take is past and you cannot “future breathe”.  Have you ever thought of that?  What this means is that if you are concentrating on your breathing, in and out, you have no choice but to be in the present moment.  We’ll explore the incredible importance of presence in an upcoming blog.   As a teaser, here is a quote from Eckert Tolle’s book “The Power of Now” to illustrate why presence is a key to our peace of mind and happiness. 

“Unease, anxiety, tension, stress, worry – all forms of fear – are caused by too much future, and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms of non-forgiveness are caused by too much past, and not enough presence.”

Enough said.

There literally hundreds of breathing exercises and techniques that we can explore and use in our daily lives.  Just Google “breathing techniques” and you will see what I mean. 

Here is an easy beginner breathing exercise in to start your healthy breathing journey.

4X4 Breathing (Box Breathing)

Simple.  Breathe in for a count of 4 through your nose.  Breathe out for a count of 4 through your nose.   Visualize your breathing moving through each side of the box as you go through each breathing cycle.  Stay mindful of the breath focusing on the movement of air in and out.   Repeat at least 10 times.  This is a powerful, yet simple technique that at minimum helps clear the mind, relax the body and improve your focus. 

Until next week…

With Your Health on My Mind,

Dr. Y

PS – Please share this information with friends and family.  They are part of your environment too!   They can sign up for our blog at www.go2glow.ca

Immune Boosting Tip

Hi Lovely Glow Family, Miss you already!  We are hoping that this note finds you all finding a healthy rhythm with our new daily routines and taking things in stride. The world is certainly undergoing transformation and with change sometimes comes anxieties, the fear of loss and the fear of …