Exercise and COVID-19

We all know that exercise can be beneficial for overall health, but what about exercise and COVID-19?    According to a new research review cardiovascular exercise may help protect people from a major complication of COVID-19 infection called acute respiratory distress syndrome or ARDS for short.

Specifically, regular bouts of cardiovascular exercise increase the production of ecSOD which is “Extracellular Super Oxide Dismutase” – a crucial antioxidant that is produced by the body to protect cells from oxidative damage.

Zhen Yan, the director of the Center for Skeletal Muscle Research at UVA’s Robert M. Berne Cardiovascular Research Center, who conducted the review recommends 30 minutes of cardiovascular exercise every day to help ward off ARDS. “We cannot live in isolation forever,” he said. “Regular exercise has far more health benefits than we know. The protection against this severe respiratory disease condition is just one of the many examples.”

“All you hear now is either social distancing or ventilator, as if all we can do is either avoid exposure or rely on a ventilator to survive if we get infected.”  Yan said.  “The flip side of the story is that approximately 80% of confirmed COVID-19 patients have mild symptoms with no need of respiratory support.   The question is, ‘why?’ Our findings about an endogenous antioxidant enzyme provide important clue and have intrigued us to develop a novel therapeutic for ARDS caused by COVID-19.”

The Centers for Disease Control and Prevention has estimated between 20 and 42 percent of all patients hospitalized with COVID-19 will develop ARDS.

Research predating the pandemic suggested that approximately 45 percent of patients who develop severe ARDS will die, according to a news release from the University of Virginia Health System.

The Incredible Single Leg RDL

The Single Leg RDL – Romanian Deadlift – is one of the most important exercises you can use to tone, shape, and strengthen the entire posterior chain (your butt, low back and hamstrings)...It is also one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury.

Like a two leg RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls.   The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise.   Ideally you should be on a firm and level surface as well.

This exercise challenges your entire body from head to toe and particularly the feet because of the significant asymmetrical loading which challenges you to compensate and stabilize!   This is very important because when we walk and run we spend much of our time on one foot so this ability is critical for proper movement.

Start by facing the mirror standing on one foot with the other leg flexed so your thigh is parallel with the floor and knee flexed to 90 degrees with hands on your hips.     Look in the mirror and make sure your hips are perfectly level and if not fix that!   

Next, without moving the upper body extend the flex leg down and hinge forward at the hip of the standing leg.    As your swing leg passes the other leg you should try to straighten it, and ideally you hinge forward at the upper body while keeping your swing leg and upper body in a straight line the whole time.

As you hinge try NOT to let your swing leg hip drop and keep your stance foot pointing directly forward with no angle.    The stance leg should flex slightly but the knee should NOT move forward – rather you should “sit” back into the hinge at the hip.

Pause when you reach at or near parallel with the floor with your upper body and swing leg then smoothly return to standing and flex the swing leg.    Slower is harder AND better and do NOT use any load at first.

Master the movement first!    10 repetitions on each side – do all 10 on each side one time per day and you will see some amazing changes in your hips, booty, and legs along with increased strength, balance and athleticism! 

Here is a great tutorial on how to do the Single Leg RDL: https://www.youtube.com/watch?v=vc21IwnIcwk

Quercetin for Allergies and Inhibition of Viral Infection

For much of the country allergy sufferers are seriously suffering, but the good news is that there is a well-proven nutritional supplement that can help mitigate allergy symptoms without the side effects of over the counter (OTC) antihistamines.    

Unfortunately even over the counter antihistamines are not without issues including being linked to the progression of dementia with long-term use: (https://www.health.harvard.edu/blog/common-anticholinergic-drugs-like-benadryl-linked-increased-dementia-risk-201501287667)

Research on Quercetin

Quercetin is a flavanol found in apples, plums, red grapes, green tea, elder flower, and onions to name a few.   In addition to acting as an effective antihistamine quercetin is proven to be effective for inhibiting viruses such as the common cold and the flu. 

A 2007 study from Appalachian State University was funded by the Department of Defense.  The study had two groups of 20 people ride a bike for three hours per day for three days in a row.    One group received 1,000 mg of quercetin along with vitamin C and niacin and the other group received a placebo.

45 percent of the placebo group contracted a viral illness after the physical stress compared to just 5 percent of the quercetin supplement group.

In a 1985 study, researchers found that quercetin reduces the infectivity and replication of Herpes Simplex Type 1 virus, Polio-Virus Type 1, and parainfluenza type 3 along with respiratory syncytial virus.

A 2016 study found that quercetin inhibited a wide range of influenza strains including H1N1, H3N2, and H5N1.

How Quercetin inhibits certain viruses

Inhibiting a virus's ability to infect other cells (viruses infect cells and then take control of them and make them produce more virus!)

Inhibiting replication of already infected cells

Reducing infected cell's resistance to treatment with anti-viral medication

Quercetin Supplements

In collaboration with the Defense Advanced Research Projects Agency (DARPA) a supplement called "Q-Force" was developed that is proven to:

Increase Mental Alertness

Strengthen the Immune System

Provide Sustained Energy

Reduce Oxidative Stress and Muscle Soreness Post Exercise

Q-Force is available at www.qforce.com and quercetin supplements are available from many online retailers including Amazon and often include bromelain and Vitamin C which are proven to help with absorption and utilization of quercetin.

NOTE:  Quercetin is NOT proven to prevent or treat Coronavirus although clinical trials are currently being conducted including to determine the effects of quercetin supplementation including this one:  https://www.persavita.com/blog/uncategorized/possible-effectiveness-quercetin-helping-prevent-treat-coronavirus-covid-19-infection/

 

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.    WORKOUT ANYTIME FRANCHISING DOES NOT SELL ANY QUERCETIN SUPPLEMENTS AND HAS NO AFFILIATION OF ANY KIND WITH ANY ENTITY WHO SELLS ANY SUPPLEMENTS CONTAINING QUERCETIN.

Sleep In The Time of Coronavirus

During this stressful time, it is common for people to have problems falling asleep and staying asleep, and by now everyone should know that good sleep is absolutely critical for health and in particular to maintain a strong immune system.

Key Lifestyle Recommendations for Better Sleep

Set a consistent bedtime and waking schedule that you adhere to EVERY day – not just weekdays!

Unplug and eliminate screen time of all types for at least 1 full hour before bed.    Reading is fine as is listening to music, meditating, or listening to an audio book.    

If you use your phone or tablet to read (which is NOT ideal) consider downloading a free red-light app such as “Twilight” which progressively eliminates more and more blue-light from the screen as you approach bedtime.  The Blue portion of the light spectrum is a stimulant and helps wake us up in the morning but also keeps us awake at night.

Eliminate all caffeine after 11am and consider eliminating it entirely – many find that this is all it takes to get a great night’s sleep.

Eliminate or dramatically limit alcohol – and if you are going to have a glass of wine do so early and stop drinking at least 2 hours before bed time to give your body time to eliminate the alcohol from your system (1 drink per hour of time not drinking).

Hydrate very early in the day by consciously drinking two large glasses of water first thing in the morning and tapering fluid into after 5pm to limit the need to go to the bathroom while sleeping.

Exercise early in the day – an amazing antidepressant and a known sleep aid as long as you do not exercise vigorously right before bed!

Stop eating anything or drinking any calories 3 hours before bed to avoid heartburn and digestive issues while sleeping.

Nutrition Supplements for Sleep and Stress

While you can try over the counter sleep medications like diphenhydramine which is an antihistamine (aka Sominex, Unisom, and Benadryl) even this basic drug has side effects including prostate issues and contributing to dementia if taken for long periods of time.

Sensoril Ashwaganda – is a specific form of the Ayervedic herb which is HIGHLY effective for safe stress reduction, improved sleep and improved energy levels and sex drive during the day.  Completely safe with almost no contraindications and also very inexpensive.  Available from many sources online including from several different manufacturers on Amazon.  Take 500mg per day in single or divided doses with or without food.  This herb is incredibly good for overall health and vitality – to learn more click here:  https://neurohacker.com/sensoril-ashwagandha-withania-somnifera-root-and-leaf-extract

L-Theanine – is an amino acid derived from Green Tea.    L-Theanine is another fantastic and safe stress reducer.   Like Sensoril it actually improves daytime concentration and focus but facilitates sleep by dramatically reducing the stress response.    Dosage should be 100 – 400mg up to four times per day.   For sleep start with 100mg about an hour before bed and adjust dosage accordingly.   Very safe with almost no side effects or interactions.     Available on Amazon from many fine manufacturers.   You CAN absolutely combine L-Theanine and Sensoril and several supplements are available with both ingredients including this author’s favorite: Jarrow Gaba Soothe!

Jarrow Gaba Soothe contains l-Theanine, Sensoril and PharmaGABA – see below.   In the author's experience this supplement almost never fails to produce a dramatic and noticeable reduction in stress and improved sleep response with side benefits like more daytime energy, increased focus, and improved sex drive with no stimulants or hormones.

PharmaGABA is a very specific form of Gaba that crosses the Blood-Brain Barrier which no other form of Gaba does.   Gaba is an inhibitory neurotransmitter that puts the brakes on the excitatory neurotransmitter norepinepherine which is part of the stress -fight or flight response that is at the heart of anxiety and sleep disorders.

Unlike anti-anxiety drugs like Valium, which affect the Gaba receptors and are highly addictive – PharmaGABA is proven to decrease the stress response without sedation, or addiction, and IMPROVE daytime concentration.

To get the best of all three of these supplements try Jarrow Gaba Soothe which includes all three – great company and a fantastic and safe stress reduction supplement with side benefits instead of side effects!

Meditation is Key to Stress Reduction During Coronavirus

Most people know that meditation can help with stress but get stressed by the thought of it because they think meditation is complicated.    The great news is that you cannot do meditation wrong!   There is no judge or jury and anyone can do it!  

Read on to learn the benefits of meditation along with a simple how to guide that is easy to follow!

How Does Meditation Work?

A big part of meditation is just simply sitting quietly (typically with eyes closed), and just taking this simple step has been shown to result in significant and immediate changes in the brain! In fact, MRI images show a complete change in the brain’s different departments, which results in a relaxation response in the rest of the body.

During meditation, beta waves, which are associated with information processing, are replaced by alpha waves, which are associated with brain coherence. The frontal and parietal lobes, which deal with reasoning, planning, and processing sensory information, slow down. And through the significant reduction in incoming sensory stimuli, the nervous system shifts to relation mode with improved functioning throughout the body.

The autonomic nervous system (which is essentially the automatic control system for the body) consists of two branches: the Sympathetic Nervous System (SNS) and Parasympathetic Nervous System (PNS).

The Sympathetic Nervous System (SNS) is associated with preparing the body for physical or mental activity. In response to a stressor, the SNS initiates the "fight-or-flight response" to prepare for action. It increases muscle blood flow and tension, dilates pupils, accelerates heart rate and respiration, and increases perspiration and arterial blood pressure. To conserve and concentrate energy, it slows down digestive activity.

The counterpart to the SNS is the Parasympathetic Nervous System (PNS) which is essential for rest and recovery.   It is responsible for the "rest-and-digest" or "feed and breed" activities that occur when the body is at rest, especially after eating, including sexual arousal, salivation, lacrimation, urination, digestion and defecation.    The PNS puts the brakes on the flight or fight response.   

Particularly in these times it is easy to have your Sympathetic Nervous System turned on all the time.    This is what being “Stressed Out” is all about.  This is where meditation and exercise can become critical for reducing this response.  

On a physical level, meditation:

·       Lowers high blood pressure

·       Lowers the levels of blood lactate, reducing anxiety attacks

·       Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems

·       Increases serotonin production that improves mood and behavior

·       Improves the immune system

·       Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation relaxes the body as well as the mind. Without constant stimuli entering the sensory pathways, the mind is able to relax and enter a state of deep rest. Meditation also allows for a deeper connection with the inner self. In doing so, self-esteem increases and people find that they get in touch their authentic feelings and desires which allows for better self-regulation. With regular practice of meditation:

·       Anxiety decreases

·       Emotional stability improves

·       Creativity increases

·       Happiness increases

·       Intuition develops

·       Gain clarity and Peace of Mind

·       Problems become smaller

·       Meditation sharpens the mind by increasing focus and expands through relaxation

·       A sharp mind without expansion causes tension, anger and frustration

·       An expanded consciousness without sharpness can lead to lack of action/progress

·       The balance of a sharp mind and an expanded consciousness brings perfection

·       Increases emotional steadiness and balance

How To Meditate

There are many different ways to meditate, and many people never get started because some of these methods can seem very complicated and challenging.  People try to meditate and think they are “doing it wrong” because they do not know what to expect.

The fact is that meditation is simply sitting quietly and comfortably (usually with your eyes closed) while letting thoughts and feelings come and go!  Sitting in a chair is fine – you do not need to sit in cross-legged position on the floor unless this is comfortable.  The key is being able to relax, and for some people, kneeling with pillows or pads under the hips or using a kneeling chair allows them to relax while keeping the spine in alignment.  

It is natural and normal for the mind to wander and generate all sorts of thoughts and feelings – the key is to learn to watch them come and go because thoughts and feelings never last!  We are not our thoughts or our feelings.  It is helpful to try to pay attention to your breathing – do not try to control it – just pay attention to it.  Thoughts and feelings will intrude and this is NOT a problem – it is normal.  

When your mind inevitably drifts and you become aware of it return your attention to your breathing.   This process of drifting in thoughts and feelings and coming back to your breathing IS meditation.  There is no “doing it wrong.”  Think of it like house cleaning for your brain.  This is why dreaming is so essential – your brain is cleaning house when you dream and to some extent meditation is just wakeful dreaming.

Try to set a timer and sit for 10 minutes a day and gradually increase the time to 20 or 30 minutes per day.  It is crucial NOT to judge yourself – remember thoughts and feelings are normal – just watch the show!    If you stick with this overtime the “noise” in your mind will slow down.

There are many apps available to help you meditate and many people find them helpful – the key is to use them daily and NOT judge yourself – just sit and be with yourself.

At first this can be challenging, but over time it gets easier and easier – good luck!

Strengthening Your Immune System for Coronavirus

Although there is no vaccine or known way to guarantee that someone does not contract coronavirus there are practices which do improve immunity and help your body to deal with the virus if you do contract it.

First – follow all recommendations of the CDC relative to social distancing and hygiene:

Wash your hands

If sick stay at home

Cough and sneeze into your elbow

Keep your distance from other people whenever possible

Nutrition

Proper nutrition is essential to keep your immune system in tip top shape.    This means adequate intake of high-quality protein (minimum of 50 grams per day for a female and 60 grams for a male.

At least five servings of fruits and vegetables

Minimize sugar intake which diminishes immune response

Stay hydrated with water – still the best!

Ensure adequate intake of omega 3 fatty acids from cold water fish or supplements – see below.

Minimize intake of omega 6 fatty acids like soybean oil (mayonnaise and many other vegetable oils with the exception of Olive Oil and Avocado oil)

Stick with naturally occurring healthy fats like Olive Oil, Avocado, nuts, seeds, whole eggs, cold water fatty fish like Salmon, etc.

Nutrition Supplements

Although it is ideal to get all your micronutrients from food – it is almost impossible to get optimal levels of these important nutrition factors from food alone.

Key supplements to consider:

High-quality multiple vitamin and mineral – will cover MANY bases and help ensure that your cells have key micronutrients like all B-Vitamins, Selenium, etc.

Zinc – is VERY important for immunity and supplementation is particularly important for vegetarians and vegans because there are few good sources of zinc in these diets other than things like Pumpkin Seeds.   If you eat animal foods regularly this is less important.      The RDA for zinc is 11mg for adults and most high-quality multiples have 15mg.      30mg per day is even more effective but higher doses can actually cause problems if prolonged.     Look for Zinc Acetate, Zinc Glycinate, Zinc Picolinate or Zinc Gluconate.     If you want to focus on optimizing zinc intake through food (ideal!) great food choices include:

Oysters

Other Shellfish

Pumpkin Seeds

Meat

Dark Meat Chicken

Eggs

Vitamin D – is HUGELY important from overall health in general and proper immune function in particular.    If you do nothing else with supplement get your D levels tested and optimize them through supplementation!     High normal Vitamin D levels are directly linked to lower viral infection rates and less severe symptoms and shorter duration of illness if you do contract a virus.    See this previous blog post to learn how to optimize your Vitamin D levels:  http://workoutanytime.blogspot.com/2019/01/how-to-optimize-vitamin-d-levels-in.html

Vitamin C – adequate vitamin C intake is crucial for immune cell function.       If you eat high levels of fruits and vegetables it is easy to get plenty of C.    But if you contract any type of respiratory illness it is wise to dramatically increase your Vitamin C intake to what is known as bowel tolerance (see this link for more information on what this means and how to do it: https://articles.mercola.com/sites/articles/archive/2019/12/16/vitamin-c-health-effects.aspxThe best form or oral C is Liposomal Vitamin C.

Exercise to Optimize Immune Function

Exercise is crucial for your health for many reasons, but one of the most important reasons is its ability to help with mental stress which can become debilitating.     We all know that excessive worry and stress are bad for us, prevent adequate high-quality sleep, and ruin our quality of life overall.   Exercise is amazingly effective for reducing mental stress and worry and it produces these benefits almost immediately!    Most people immediately feel better after any type of exercise.

   

Science shows a clear inverse relationship between moderate exercise and illness risk.

Exercise has an anti-inflammatory effect through multiple pathways.

Exercise is a proven anti-depressant.

Like all good things too much exercise can be counter-productive, and there is an inverse relationship between exercise intensity and duration.    So if doing Higher Intensity Exercise keep the exercise sessions short (under a half hour and twenty minutes is plenty!).     Extremely long duration exercise can also blunt immune response so keep low intensity exercise under an hour to insure you do not reduce immune function.

Also ideal to eat a meal of carbs and protein immediately after exercise which has proven to dramatically boost recovery and accelerate the benefits of exercise.

The Dumbbell Snatch – a Safer Power Exercise!

The Barbell Snatch is unquestionably one of the most amazing exercises you can do to develop power – the ability to produce lots of force quickly!   Power is king in athletic performance and it helps us mere mortals in many situations as well.      There are several popular power exercises but the barbell snatch is thought by many professional conditioning coaches to the best way to develop total body power.   Unfortunately it is not an easy exercise to learn, and it can take months of work with an experienced Olympic Lifting Coach to master the movement.    More importantly if you do not do it correctly or if you have issues with shoulder, hip or ankle mobility you can hurt yourself trying to do this lift!

Enter the dumbbell snatch!  Start with feet apart and feet rotated out slightly from your hips.  Feet should be slightly wider than shoulder width.   Hold a dumbbell with one hand in front of your thighs with your knuckles facing forward.   Squat down keeping torso upright and maintaining a slight arch in your lower back.   Arm holding dumbbell is kept straight with dumbbell between the legs knuckles still facing forward.   Do not let the shoulder slouch forward or down!   

The movement is initiated by driving up quickly by extending the knees and hips.    Picture yourself jumping up in the air holding a dumbbell.  As you come up shrug your shoulders and pull the dumbbell upward allowing your elbow to pull up and to the side of your head.   Keep the elbow over the dumbbell as long as possible.     Then pull your body under the dumbbell catching it at arm’s length while moving into the squat position.    Once you catch the dumbbell over your head stand up with dumbbell overhead.   Lower dumbbell to your shoulder then down to the original position in front of your thigh and repeat!

Simply put think: jump, shrug, drive elbow, and catch the dumbbell overhead!

Here is a great video of the dumbbell snatch from Michael Boyle:  https://www.youtube.com/watch?v=rRA_8jrlT3Uand another view here:   https://www.youtube.com/watch?v=NpE1ZtbZQpQ

Start with a relatively light weight – 20 – 25lbs men – 15 – 20lbs woman.    However once you get a little feel for the movement you need to go up in weight – you want to use enough load that you have to use the power of your legs and hips to generate the power to throw the weight up – your upper body just guides the dumbbell – it does not do the heavy lifting!

After a dynamic warm-up do sets of 3 – 5 reps on each side starting with 2 – 3 sets each side to 5 sets each side with sufficient recovery between sets so that you can focus on doing each repetition with good form!