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Girl, Wash Your Hands: Tips to Stay Healthy During COVID-19

Girl, Wash Your Hands: Tips to Stay Healthy During COVID-19

We understand that during this time there are a lot of unknowns. What exactly COVID-19 will do and how things will play out is still a big unknown!

And we deeply appreciate each and every one of you. Everyone is being affected by the current state of our country and world. From family life, to work life and it’s times like these that we often throw self-care practices out the window.

It may seem silly but, during this time, I want to suggest we stop and reflect on how we can be a part of the problem or a part of the solution.

Together let’s be a part of the solution!

With the outbreak of COVID-19 impacting our state and local community, we are focusing on doing things we need to do to keep you, our community, our staff, and our facility as safe and as healthy as possible.

For many yoga studios, they are facing challenges with running classes and keep things clean and hoping those who are sick do not come to class. To all those who attend group activities please use common sense when engaging in public activities.

So let’s take this time to make sure we are practicing good hygiene and supporting others to stay healthy!

Here are the current guidelines and announcements from federal, state and local agencies, including the CDC and other health organizations: HERE

Consider the following when out on the road, in the efforts to stay healthy and help others do the same:

1> If you are feeling healthy, keep moving. Keep walking, keep exercising. A healthy body and mind can reduce stress and boost your immune system.

2> Support each other in cultivating a gratitude practice. Dr. Joe Dispenza conducted a study that found: Practicing gratitude for 9-10 minutes, 3 times per day, for 4 consecutive days increases the function of your immune system.

3> Get some quality sleep. Check out our guided meditations to help you get some much-needed shut-eye! Get 7-8 hours of sleep a night. Research has shown that T-cell production increases with consistent good rest and sleep. Naps are GREAT!

4> Consider how you can support the health and comfort of your neighbors and friends. Check up on anyone you know that may have compromised health. Stay connected via phone, text, and email.

5> Be mindful of the source of information. Be thoughtful before sharing or posting. Question information that might be untrue or cause concern.

6> If you have a compromised respiratory system, immune system, uncontrolled high blood pressure, and/or diabetes, stay safe and stay home.

7> If you show any signs of illness (fever, cough, shortness of breath), Contact your health care provider and use common sense. It may not seem like a “big deal” but others may not have as strong of immunity as you do. Consider others and their health as well as your own during this time. It is difficult to discern the difference between Coronavirus, Influenza, the common cold, and allergies.

8> Minimize exposure to Coronavirus (COVID-19) by following the hand hygiene guidelines – washing your hands with soap and water while you sing the ABCs and avoiding touching your eyes, nose, or mouth with unwashed hands. If you are experiencing flu-like symptoms, contact your doctor.

COVID-19 Stay Safe Blog Hope Zvara

DIY Alcohol-Free Hand Sanitizer: Fight COVID-19:

>>1 Tablespoon aloe vera spray or gel

>1 Tablespoon alcohol-free wich hazel (you can find this at the dollar store, Walmart, CVS)

>1/4 teaspoon Vitamin E Oil (if you can’t find it, don’t stress, you can go without)

>10-20 drops essential oil blends like Young Living Thieves or Doterra On Guard, or DIY your own blend using: cinnamon, myrtle, tea tree, lavender, rosemary. Use what you can find!

It’s important to choose essential oils that are anti-bacterial like the ones listed above. The use of alcohol continuously on your skin can really dry out your skin. By combining aloe vera gel or spray into your mixtures you can nourish your skin as well.  I prefer the spray as it’s not so clumpy and easier to mix.

 

Practice good social etiquette: wash your hands, cough or sneeze into your arm, and use paper towels when opening doors. Or at a minimum just we aware that the germs we spread not everyone’s immune system can withstand.

I am reminded during this time how we get what we give. So during this time give patience. Give kindness. And give good hygiene. You may never get COVID-19, but let’s make sure you don’t make it more difficult for others.

No matter what your personal stands is on our countries current state. One thing is clear, we must show kindness, and remember that although we may be healthy and never get sick or test positive for the Corona Virus, that doesn’t mean we won’t negatively impact another with our choices.

As someone who has an Uncle with cancer, a cousin who today is going in for heart surgery, and friends and family members with compromised immune systems prior to the Corona Virus. I ask you to do your part and ask yourself do I need to go out? Is telling the world I think this is silly on social media helping or hurting? And how can I support others?

Sometimes supporting others is by the following suit and washing your hands and reducing unnecessary trips to the store. And finding ways to support others in new ways. Think of all of this as a means to expand yourself in ways you otherwise wouldn’t.

Now make some DIY hand sanitizer and go wash your hands.

Girl Wash Your Hands Hope Zvara Blog Post COVID-19

Want to read more?

Check out Hope’s recent blogs: 

And we always appreciate it when you LIKE and SHARE our content. It helps us reach more people just like you. During this uncertain time, keep your mind focused and full of positivity, read from accurate sources, and be kind!

It’s people like you that make this world a better place! Keep being you. Keep being amazing. And keep sharing the gratitude and sweetness!

>>>>>An Attitude of Gratitude and Meditations to go with it!

>>>>>Simple Solutions When Life Feels Like a Mess 

And remember no matter what, “Girl, Wash Your Hands!”

In honor of washing your hands. Order one of our GIRL, WASH YOUR HANDS TEE’S and we will donate $1 to Project HOPE to aid those who are truly affected by COVID-19.

>>> ORDER YOUR TEE HERE <<<


Girl Wash Your hands tee shirt hope zvara

What the Cramp?

What the Cramp?

Muscle cramps can seriously cramp your workout. One minute everything is fine and then suddenly, out of nowhere, a muscle cramp rears its ugly head. 

A cramp is a sudden, involuntary muscle contraction that sharply tightens and shortens a muscle. It’s usually temporary and non-damaging, but can be very painful. Cramps are a nightmare – but they’re common, especially during exercise.

But, why do muscle cramps happen anyways?

Although the exact cause can be a challenge to pinpoint, cramping is often the result of muscle overuse or strain from exercise, dehydration, mineral depletion within the body, and heat. Despite the various reasons these pesky cramps happen, the million-dollar question is: Are they preventable?

The answer is yes, there are things that you can do to help lessen your chances of suffering from muscle cramps. Prevention is key!

Muscle Overuse or Strain

If you are going from no movement to sudden, extreme movement, your body may not be happy to go along for the ride–especially if you are expecting it to go from zero to sixty in an instant. When it comes to exercise, consider the value of a warm-up. Yes, something to help bridge the gap between your sedentary life and the point at which your body to get moving. Foam rolling and gentle, dynamic movements let your body’s tissues know that there is going to be a more, intense movement to come. This may not eliminate that pesky pain but it can greatly reduce its chances of occurring. 

Dehydration

Water makes up about 60% of your body weight. Your body needs water to survive. A lack of water in your body can lead to dehydration. Dehydration is a condition that occurs when you don’t have enough water in your body to carry out normal functions which can make you tired, have less energy, and cause muscle cramps. 

To prevent dehydration, you need to drink an adequate amount of water each day. There are many different opinions on how much water you should be drinking every day. 

The rule of thumb is you NEED to be consuming 6 x your body weight in ounces of water per day, or roughly half your body weight in ounces. The more active you are, the more water your body is going to need. Consider adding a drop of lemon essential oil, fresh strawberries, or cucumbers to your water to help your body absorb the hydration more effectively. So, drink up–water that is–to keep those muscle cramps at bay. 

Diet

One way to stop cramps is to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium.

  • Potassium
    Potassium is a critical mineral for muscle contraction. It’s often a go-to fuel for those who like to hit the gym. Other sources of potassium include apricots, oranges, lentils, salmon and sweet or baked potatoes with the skin.
  • Magnesium
    Magnesium is a key mineral for relaxation. Foods containing magnesium include avocado, nuts and seeds, bananas, whole grains (brown rice, cereal),  dark chocolate, and dried fruit. Who doesn’t love a good excuse to buy some chocolate?
  • Sodium
    All too often we are worried about getting too much sodium. However, in all honesty, your body needs sodium. And, if you exercise, you are most likely losing quite a bit of that essential mineral. So, it is important to consider replenishing your lost sodium with a healthy post-workout drink, a vegetable juice drink, a few carrots, or even some pretzels.
  • Calcium
    Calcium is critical when it comes to developing and maintaining strong bones and muscles. Although milk is often the go-to for people when they think calcium, consider selecting yogurt, kale, broccoli, tofu, or almonds instead. They will also provide with you a great source of calcium and have less sugar when compared to milk!

If you do find yourself suddenly under attack from a muscle cramp, the following exercises might provide you with some relief. 

  1. Stretch — Engage in light stretches that are focused around the muscle groups that are cramping. 
  2. Massage — Lengthening the cramping muscle by using gentle massage techniques may help reduce the duration and severity of the cramp. A foam roller is also another great option to use!

For more information on how to maintain your health with exercise through diet, send us an email or scroll down and send us a message!

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