Naturopathic medicine is based on the belief that the body can heal itself.
Its purpose is to improve health, and prevent illness and disease through a healthy lifestyle, which includes proper nutrition and regular exercise.
Doctor of Naturopathic Medicine, Laura Markison of Mesa Naturopathic, PLLC, offers sound advice to individuals feeling stressed out and fearful during this time of uncertainty. Our actions and applications for remaining healthy should include focus on the following areas:
Our Lungs
“In this very unsure time it’s important to breathe!” explained Dr. Laura.
She reminds us that breathing helps calm our nervous system, oxygenate our blood, our brain, and even strengthens our lungs. Getting outside, in fresh open spaces, whether walking, running, or biking, can help improve our lower lung function and capacity. Exercise improves lung function, which in turn improves circulation and boosts immune function.
This lung conditioning could prove essential for combating symptoms of COVID-19. Breathing in slowly and out slowly helps build lung accessory muscle strength and increases capacity for air.
“Take a deep breath. And another,” says Dr. Laura. “So many of us today forget to just simply breathe. I find that many patients, including myself, are shallow breathers. We forget to breathe from our bellies due to life’s stressors, or we are just deeply concentrating on the task at hand.”
The Food We Eat
Good nutrition is important for our overall wellness and lung health. Increasing antioxidants in our diet will help fight damaging oxidation, which is a chemical process that produces free radicals that cause cell damage. Oxidation leads to aging, the development of diseases, and can weaken our immune systems.
Antioxidants clean up free radicals. “This means if we eat those wonderful, colorful organic fruits and vegetables that contain antioxidants, we can strengthen our body’s ability to heal and combat disease,” says Dr. Laura. She encourages three to four cups of green leafy vegetables and one cup of berries each day.
Her recommendations on healthy eating include:
- Fruits: blueberries, raspberries, strawberries, blackberries, and cranberries.
- Greens: Chlorophyll, spirulina, fresh spinach, fresh green beans, and kale.
- Supporting the immune system with supplements and foods containing vitamin C (500 to 1000 mg daily), vitamin E (400 IU a day), Alpha Lipoic Acid (100 mg a day) and zinc (5 to 20 mg a day) (always check with your physician before starting any supplements).
- Cooking with a few cloves of garlic and some onion with your main meal, and eat a cup of lightly sautéed vegetables of your choice.
- Avoiding and correcting dehydration and electrolyte imbalance. And, this is important — drink 6 to 8 servings of eight ounces of water a day.
Don’t Forget Vitamin D
“I see so many Arizonans in my office who have low vitamin D levels even though we live in such
a sunny state. Not only is vitamin D vital for bone health, it is also very important for a healthy immune system,” states Dr. Laura. “Getting out in the sun for 20 to 30 minutes a day is vital for improving vitamin D levels. Also, do mild exercise every day to improve lung function, which in turn improves circulation and boots immune function.”
Our Attitude
While we are out in public spaces, such as the grocery store or medical office, we should be wearing masks — and practicing the breathing in and out technique to push and pull air from our abdomen to our ribs, expanding the chest.
Breathing also helps us get along with others. When upset, try to breathe, and go outside for a 10-minute walk. Back away from your partner, children, family members or friends, and take some deep breaths. This is a very stressful time for all of us, so make sure you are breathing and taking some time out for yourself to regroup.
Get Rid of Bad Habits
For smokers and vapers, it is time to quit. Try to go outside for a breathing break, taking in deep breaths without the smoke. “Reach out to us here at Mesa Naturopathic for support to quit smoking/vaping,” said Dr. Laura.
Reduce the consumption of processed foods, sugar, and alcohol. That second or third glass of wine can damage the liver and can stress the immune system.
“COVID-19 virus treatments focusing on reducing the swelling/inflammation of the lungs can be effective in some cases. In some people, the virus seems to affect the lungs similar to altitude sickness, where the lungs vasculation is damaged from climbing down too quickly from high altitudes,” Dr. Laura added.
These are all generalizations and not suitable for everyone. This article is not intended to treat or diagnose any conditions.
About Laura Markison, NMD
For nine years, Dr. Laura has lived in Arizona, but she has spent a lifetime serving others through health and wellness practices.
Born and raised in Illinois, this relatively new naturopathic doctor came to Arizona after marrying her high school sweetheart. Previously, she utilized her counseling degree to help others in her own island wellness center in Maui, Hawaii.
Most recently, she graduated from the Southwest College of Naturopathic Medicine, which empowered her to serve patients in our community as a Doctor of Naturopathic Medicine.
Please visit Dr. Laura Markison at mesadr.com, where you can schedule a telemedicine appointment, or call her at (480) 306-8111. The office is located at 1955 N. Val Vista Drive, Suite 103, in Mesa.