FEM Centre COVID-19 Preparedness Protocol

A Dose of Joe

FEM Centre COVID-19

Preparedness Protocol

Dr Joseph McWherter, MD, FACOG, FACS

A Dose of Joe*

Avoid Becoming “OverDone”

Understanding COVID-19

How to Prepare for COVID-19

The Corona Six Pack

Avoid Becoming “OverDone”

COVID-19

Current information on COVID-19 is extremely fluid – meaning that a vast amount of medical data is being compiled every day to attempt to provide a clearer clinical picture of this disease. (The information I present on this blog may require periodic updating as more clinical outcomes become available.) 

With all the distressing news being distributed over digital media outlets, I decided to present my “functional medicine” FEM Centre COVIR-19 Preparedness Protocol*. My COVID-19 blog is motivated, in part, because of our overexposure to the news. I hear what you hear and want to try to make sense out of conflicting information and relentless media news tidbits designed to induce hysteria. I also want to address what it means that no timeframe seems to be given for the end of this pandemic.

Quick Observations

I have observed that almost all my recent digital updates from various medical journals are devoted exclusively to the COVID-19 pandemic. It’s like the rest of the ailments and diseases we previously discussed have been put on hold. When I watch television, vast segments of entertainment airtime – and essentially entire newscasts – seem to have a COVID-19 undertow. Never underestimate the cleverness of the media’s ability to adapt their marketing message. From takeout food to buying a new car, marketing has got you protected. Once again, our modern media, and especially the nonstop 24/7 digital media, has provided us with an incessant barrage of viral information, the majority of which is designed to place a negative spin on the news. 

Adapt by Hitting the Pause Button

Being quarantined or sheltered in place has provided the reactive media with a captive audience.  With the continued heightened concern for both our physical and economic health, increased fear and hysteria induced by a market share-driven media, along with government-mandated social isolation,  we have the perfect setting for what is described in my latest book “The Overdone Woman Syndrome”. While COVID-19 has already demonstrated its devastation to our physical health, my concern is how this virus can destroy us from within. We are also contending with overwhelmingly adverse short- and long-term changes in our lives, including the fear of financial upheaval and the gnawing question of what the future holds for us.

Yes, we must be warned and realistic about the situation surrounding us. But are we really able to mentally cope with “be prepared for the worst is yet to come and this will be the deadliest week ever – many will die” messages?  Our health and wellness depend upon our brain’s coordination of our body’s internal thermostats – those regulating hormones, energy levels, eating, memory, and even our immune system. The chronic mental stressors induced by the COVID-19 pandemic could adversely alter this fragile thermostatic control. These cortisol-mediated stressors are derived from worry, which is fueled not only instructive news but also by the incessant barrage of overdone destructive information. It requires self-discipline as to what type and how much news we ingest daily. Be a skeptic and always use this question as a barometer when listening to, reading, or watching news – Is this overdone? Meaning, Is this information factually relevant to me, and how many times do I need to hear it?

In order to contain the damage of mental stress, we suggest that following steps:

  1. Proper sleep habits (7-8 hours, uninterrupted)
  2. Control of blood sugar (proper diet)
  3. Maintenance of exercise/activity levels
  4. Control of any medical condition by complying with prescribed treatment plans or medications

The chronic stress-induced release of cortisol into the fragile thermostatic control center of our brains can eventually induce as much damage as the infectious COVID-19 disease. It may take a longer interval of time for the presentations of chronic stress-induced sequela including suicide, depression, alcoholism, drug abuse, dementia, or susceptibility to both acute and chronic diseases etc. to be manifested.

I simply ask you to take a digital news fast (12 to even 24 hours a day) at least once or twice weekly, while spending more time at home practicing daily mindfulness or meditation. Connect with your family and enjoy doing those things you never had time to do before. This is also a good time for detoxification regimens, some of which we have listed in our preparedness protocol. (See the additional handouts at the end “Mindfulness Practice” and “Skin Brushing”).   Even though world events and the news media may pull your strings, your mind wields a mighty pair of scissors.

Finally, a great deal of our mental stress emanates from the feelings of being helplessness about doing things which may physically prepare us to ward off the COVID-19 virus. We have been told to isolate and “hunker” down, but it feels like all we are doing is waiting for the inevitable. While currently there is no medical preventative to COVID-19, peer review literature and my own observations of clinical outcome have sparked me to provide a FEM Centre COVID-19 Preparedness Protocol*.  (NOTE: suggestions listed here are not intended to replace medical treatment or advice and should be not be construed as a medical prevention, cure, or treatment nor should they be represented as totally or 100% effective).

(You may skip down and began reading this section or take a moment and read more to understand about the virus and how it affects us.)

Understanding COVID-19

Our world seems to have been suddenly turned upside down by a simple, submicroscopic, nonliving complex of molecules called the SARS-CoV-2 virus, resulting in the COVID-19 pandemic of infection and death. Throughout history, mankind has had to contend with pandemics resulting from viral and bacterial agents. Bacterial bubonic plagues reportedly killed almost one-third of the total population of medieval Europe, while the great viral flu pandemic of 1918 resulted in an estimated 50 million deaths worldwide. Despite this history, we have somehow grown complacent in maintaining our vigilance against possible pandemic infections because of our modern-day sanitation practices, proliferative supply of antibiotics, recent use of antivirals, and the ongoing development of vaccinations.  

 Before proceeding on the what, why, and how to address this current pandemic, I want to distinguish this pandemic from others by saying that this was “man assisted”. Yes, I said it. And although controversial to some, it needs to be pointed out that there is substantial evidence that the SARS-CoV-2  virus (referred to by many as COVID-19) was derived from bat RNA transported from a distant region of China to a laboratory in Wuhan where it escaped into the public domain.1  By the way, my conclusion regarding the origin of this virus is not based on the Dean Koontz book “The Eyes of Darkness”.

What makes COVID-19 so infectious and deadly is its ability to easily spread via the airborne route, readily survive on fomite(s), and in select cases, rapidly elicit a “cytokine storm” effect. A perfectly-engineered viral agent to disrupt a modern technological-based society both on a health and economic scale. What it doesn’t wreak havoc on by increasing a population’s overall morbidity and mortality it seeks to destroy from within by devastating the economy and the will of the people.

Let’s discuss how to be prepared to deal with COVID-19. My suggestions are not intended to replace medical treatment or advice and should be not construed as a medical prevention, cure, or treatment. My goal is to help you PREPARE.

The Biology – What is COVID-19?

Coronavirus disease 2019 (COVID-19) is the infectious disease caused by the severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2). The term “corona” is derived from the crown like spikes which protrude from the viral membrane surface. These spikes attach to specific cells lining your respiratory tracts inside your nose, throat, and lungs. Cells attacked by the virus are known as host cells. The host cell has a special structure on its membrane surface which acts as a lock, allowing the keylike spike of the corona virus to first attach and then be totally absorbed into the cell itself.  This lock or receptor site is called the ACE-2 protein. After locking into place and diffusing across the cell membrane, COVID-19 releases its viral genome – bat-derived RiboNucleicAcid (RNA) – into the host cell’s interior. There it proceeds to hijack the cell’s machinery into replicating new copies of the virus. Millions of new copies will eventually be released with the intent of infecting other host cells. (See Fig 1) 2

  Not all cells are attacked by the COVID-19 virus as specific receptor sites functioning as specialized locks allow only certain keys to attach to a cell. As we shall see, this is an extremely important biological concept to understand. The majority of host cells with the specialized ACE-2 receptor locks are located in your nose and throat (nasopharynx), while lung cells (known as alveolar cells) have a very low expression. This explains the initial COVID-19 infection presenting symptoms of coughing and sneezing. Clinically, the most important host cell type we are concerned with is the lung alveolae since this is the anatomical site responsible for life-threatening pneumonia.

Why Older People and Why Men?

A troubling observation reveals that the median age of COVID-19 patients who had the most severe symptoms and those who died was 59 years. Also, after analyzing data from China, Italy, Germany, Iran, and France, men were 50% more likely than women to die after being diagnosed with COVID-19.3

Our main fear – and by the way the main cause of death associated with the corona virus infection – is pneumonia. Intubation with subsequent placement on a ventilator may be required, which can also have adverse long-term health effects. Identifying risk factors include age-related changes such as decline in pulmonary functions in conjunction with viral-friendly changes in cell biology, coexisting conditions associated with chronic diseases, and gender-specific hormonal modulation of the immune system.

We already know that the majority of chronic diseases such as cancer (especially to those persons undergoing treatment), diabetes, obesity, pulmonary/lung disease (COPD, asthma) high blood pressure, and heart disease increase as we get older. These diseases are designated as coexisting conditions, since they have been found to be associated with a worsened outcome for people contracting COVID-19.

  Aging results in our immune system becoming less efficient in the ability to regulate itself, either by fending off or inappropriately overreacting to foreign invaders, such as viral infections. Finally, an accumulation of our years of bad habits (smoking, consuming alcohol, poor eating habits, lack of exercise, mental stress, etc.) results in chronic inflammation. When combined with these coexisting conditions (cancer survivors, diabetes, obesity, high blood pressure, pulmonary and heart disease) there is an increase in the chances of dying from COVID-19.

   Our cell biology seems to be modified by the aging process; most importantly by providing more key holes (ACE-2 protein) on the upper respiratory tract cells. This allows easier attachment of the corona virus spikes.  ACE-2 (or Angiotensin-Converting Enzyme) is part of a complex system of cellular signaling pathways which maintain your vascular function, including blood pressure. As we age, the number of ACE-2 protein receptors increases in various tissue, including those of the respiratory tract and heart. This can be a heart-healthy adaptation – yet in a corona virus pandemic, it is disadvantageous because of the potential to increase the viral load (number of viral particles) your cells will absorb.

Should I Wear a Mask?

  COVID-19 spreads via airborne droplets through breathing, coughing, sneezing, or even just plain talking. Examination of the mechanics of the airborne characteristics of the viral infected droplets helps us understand why wearing a mask is essential, despite what so called experts tell you. Droplets can be divided into two broad categories based on size:

  • Droplets below 10 µm (micrometers) are known as “aerosols”
  • Droplets larger than 10 µm are designated as “spray droplets”.

Each of these two droplets exhibits different characteristics after becoming airborne. (Fig.2)2,4

  Aerosols, the smallest of particles, are so light that they float in the air, allowing them to be carried by the wind and in ventilation systems of stores and public gathering places. These particles, unlike the larger spray droplets, are able to get past the protective barriers of the nose and find their way into the lungs’ alveolae. It is imperative to stop or diminish the chances of inhaling these life-threatening, infected particles in order to avoid being placed on a ventilator due to viral induced respiratory failure. Simple breathing, coughing, or sneezing allows the aerosol to become airborne, floating throughout the room. There is no safe distance so don’t depend upon “social distancing” for protection. Wear a mask whenever you leave your designated “shelter in place” and above all QUIT TOUCHING YOUR FACE.

Fig 2.2

 Optimal protection against inhalation of COVID-19 infested aerosols can best be accomplished by wearing a properly fitted N95 respirator mask. The “95” signifies the mask theoretically filters 95% of all particles greater than or equal to 0.3 µm including the corona virus. Other choices of face protection include surgical masks, dust masks, and bandanas. Research regarding filtration efficiencies for removing aerosols (particle sizes 1.0 to 2.5 µm) found:

  • Dust Mask: 6.1%
  • Bandana: 11.3%
  • Surgical Mask: 33%
  • N95 respirator: 89.6% (must be properly fitted)

Suggestions for proper fitting of masks4:

  • Check for proper fit by putting on the respirator and adjusting the straps as needed for a snug fit.
  • Refer to the manufacturer’s instructions included with the mask.
  • Trim or remove facial hair if you need to wear a respirator, as respirators cannot be fitted correctly on people with facial hair.

Spray droplets, the largest particles which are sometimes visible to your eyes, exhibit different airborne characteristics. Being larger and heavier, upon normal exhalation these droplets fall to the ground approximately 5 feet away, while a more forceful sneeze or vigorous cough can send them over 20 feet. Again, do not depend upon the 6-foot safe distance rule. (Fig2)2

 Another added advantage of wearing a mask – it reminds you not to touch your face!

The Corona Virus Is Able to Survive on Fomites

 For those of us who watched the movie “Contagion,” recall that the term “fomite” was used to characterize the mythical virus. A fomite is an inanimate object which, if contaminated, can sustain a virus, allowing for further spread of the disease. Figure 3 illustrates a study listing the half-life (a 50% decline in the number of infectious viral particles) of COVID-19 on specific fomite surfaces. A different study provided a table for survival of all types of corona viruses.  A general rule: the virus lives for three (3) hours in the air while up to three (3) days on a solid surface. It is imperative to wash your hands (see preparedness instructions) before touching your face, especially your nose, mouth, and/or eyes. Whether it’s a doorknob, your cell phone screen, a table, refrigerator, or any other household items, these surfaces represent potential fomites for the COVID-19 virus. Expand this to the store you shop in or the building you work in. The proper washing of hands is mandatory in order to prevent the virus from being transferred from a fomite to your face.

 Wearing gloves can prevent transference of the virus from a fomite surface to your hand, but don’t forget a contaminated glove can transfer the virus to you instead. Someone I saw in a grocery store who was wearing gloves touched multiple countertops and vegetables – then she proceeded to absent-mindedly place her gloved index finger to her lips. Gloves can give a false sense of security, so be very careful. The COVID-19 virus may be transmitted from the surface of glove to you or another person through direct contact. Gloves should be removed and properly disposed of after handling objects – they should be considered as contaminated until proven otherwise.

Currently, water (specifically treated water from your tap or bottled sources) and food (washed properly or cooked) have not been deemed as fomites for COVID-19. Conventional water treatment methods using filtration and disinfection, such as those in most municipal drinking water systems, should remove or inactivate the virus. Accordingly, current evidence on other coronavirus strains shows that while coronaviruses appear to be stable at low and freezing temperatures for a certain period, food hygiene and good food safety practices can prevent their transmission through food. (You may elect to add our Silver Wings Colloidal Silver solution – Add 1 teaspoon gallon of water and shake well and wash/soak any fruit/vegetables)  Fabrics used in clothing currently have not been shown to harbor the virus, but I caution you that this may change.

Fig. 35

The Why

Based on Wuhan data6:

  • Median age of patients was 59 years
  • Older age, especially > 65 years and people with comorbidities appear more likely to develop an infection and severe symptoms and be at risk for death
  • ~80% of infections are not severe, and some may be asymptomatic
  • Males tend to have a 50% higher death rate from viral pneumonia then women
  • Approximately 5% of infected people go on to develop the critical form of pneumonia requiring ventilators. The current death rate for COVID-19 patients placed on a ventilation ranges from 25% to 70% probable number is 48%. This is compared to number of non COVID patients’ death rate of 36%.

Avoidance of contact with COVID-19 is of prime importance but understanding why an infected person develops the potentially life-threatening pneumonia is essential. Understanding helps you prepare to avoid.

When you first come into contact with the corona virus, it gains entry through your upper respiratory tract. Eventually, nerves residing within the lining of the airway become irritated, triggering the cough reflex. Infected cells release more viral particles, resulting in more infectious and inflammatory material draining into the lower areas of the lung where your air sacs reside. This creates a feed-forward mechanism involving the outpouring of inflammatory infectious material from the upper airway cells down into the air sacs at the bottom of your lungs.  These air sacs eventually become inflamed and extrude copious amounts of fluid, all of which blocks your body’s ability to take in oxygen while getting rid of carbon dioxide.

 At some point prior to this a person may notice these symptoms: high fever (which may spike), shortness of breath with rapid breathing, dizziness, and heavy sweating. Shortness of breath is always present. If you have a pulse oximeter your pO2 may register in the lower 90% or worse. You must seek immediate medical care.

Your body treats SARS-Cov-2 as a foreign invader by activation of its immune system. This natural response involves the release of molecules such as cytokines, which act to destroy the virus and host cells containing the virus. As the battles rages between your immune system and the virus, local tissue will either be destroyed or damaged, allowing fluid to accumulate in the lungs. A phenomenon known as a “cytokine storm”, documented in prior influenza epidemics, also occurs in the COVID-19 pandemic. The release of cytokines can be thought of as a runner who hands off multiple batons to other runners who exponentially hand off their batons. This chain reaction of cytokine release can lead to an explosion, with overkill and destruction, followed by large amounts of fluid accumulating in the lungs which can drown the patient.

Highest Priority After Testing Positive for COVID-19

An uncontrolled cytokine storm’s response to a COVID-19 induced pneumonia must be prevented before severe acute respiratory syndrome (ARDS) occurs, requiring artificial ventilation. Use of anti-inflammatory agents prior to onset is essential, especially those which interrupt the formation of inflammatory cytokines IL-6, TNF-α, and interferon gamma. IL-6 blockade has already yielded preliminary positive results in China.7

Our preparedness protocol will show you how to support the immune system and keep it in check to avoid an overdone or excessive response – which could prove fatal.

Gender Differences in Death Rates from COVID-19

Control of the inflammatory response is key to your survival, and hormonal balance is essential. The medical community is at an impasse in explaining the gender difference in death rates from the corona virus. It is a fact that men tend to have shorter life spans, smoke and drink heavier, and as a group fail to pay attention to proper diet and weight control – all of which could offer some explanation. What has been ignored – and really is key to controlling a cytokine storm – is the protection afforded by estrogen. Women in their reproductive years, and those on hormone replacement therapy (HRT), have higher levels of estrogen than men.

Animal studies have shown that estradiol (E2) protected females from influenza A by suppressing the inflammatory cytokine storm.  Administration of estradiol to female rodents resulted in a better outcome with less death from the HINI virus.8

This is not surprising, since estradiol downregulates the production of inflammatory cytokines such as IL-6 and TNF-α. It’s quite interesting that estradiol helps prevent joint pain and preserves joint function, while hydroxychloroquine (a drug touted to treat COVID-19) is also used in the treatment of arthritis.

The estrogen estriol (E3) has also been shown to reduce the formation of pro-inflammatory cytokines and chemokines which occur during cytokine storm associated with an influenza A viral infection. Animals treated with estriol maintained sufficient anti-viral activity, despite reduced overall inflammation. As is so often, we find that naturally occurring molecules are able to suppress or downregulate potentially harmful, over expressed biologic pathways without repressing those that protect us. Estriol allows the immune system to kill the foreign invader (virus) while modulating the immune system from overreaction and killing the host.9 There are current, ongoing studies, one in Long Island and one in Los Angeles, that are studying the effects of estrogen on the immune system, in regards to COVID-19, in mend and women over 55. 12

Estriol and estradiol are the key estrogen components in the compounded bio-identical hormone replacement therapy I prescribe to my patients at FEM Centre. We also provide guidance as to their usage in the preparedness protocol.

FEM Centre COVIR-19 Preparedness Protocol

Symptoms of COVID-19

Fever, cough, sore throat, headaches, fatigue, myalgia (muscle pain), diarrhea

PRIME DIRECTIVE – Avoid coming into contact with the COVID-19 virus:

  1. Avoid interaction with groups of people especially those you are not familiar with
    1. The most recent data reveals 25% of infected people never have symptoms
    1. Watch out for the “silent spreaders”10
  2. Clean all surfaces and treat them as possible fomites
    1. Suggestion: Surface disinfection procedures with 62–71% ethanol, 0.5% hydrogen peroxide, or 0.1% sodium hypochlorite
  3. Treat your hands as animate fomites, with frequent washing of acceptable solutions (wash them the length of time it takes to sing the “Happy Birthday” song)
    1. If soap and water are not available and hands are not visibly dirty, an alcohol-based hand sanitizer containing at least 60% alcohol may be used.
    1. If hands are visibly dirty, always wash hands with soap and water.
  4. Avoid touching your face with your hands. Make it a habit.
  5. Wear a face mask any time you venture from your shelter-in-place habitat.
    1. As the number of cases increases, so does your risk of exposure. Remember the mask may harbor the virus on the outside exposed surface.
  6. Take FEM Immune Boost – 4 caps daily with food
  7. Practice Nasal Irrigation with “Silver Wings Colloidal Silver” – labelled as pharmaceutical grade containing sterile water11
    1. How?
      1. Use a device such as NeilMed or Neti pot.
      1. Fill with recommended saline /water mixture
      1. Add 3-5 drops of Silver Wings Colloidal Silver
      1. Irrigate both nostrils in standard fashion.
    1.  When? 
      1. After you venture from your designated shelter in place habitat,
      1. If you must make multiple trips, irrigation should be performed after the last outing
    1. What frequency?
      1. performed, then do nasal irrigation up to three times per day
      1. Otherwise, once per day, as needed and noted above
    1. Nebulization with Silver Wings Colloidal Silver
      1. Requires a nebulizer, reserved for delivery into bronchial tree or lung, may consider if you notice symptoms worsening.
      1. Dose- 3-5 drops of colloidal silver – no more than 3 times per day
      1. Seek immediate medical help if you have trouble breathing
  8. If possible, monitor your oxygen levels (pO2) using a pulse oximeter
    1. A reading in the lower 90s or less requires immediate medical attention
  9. Prepare for the Storm (cytokine)
    1. Begin anti-inflammatory protocol now and ramp up if you test positive for the corona virus
  10. Systemic lowering of inflammation
    1. IntestRestore:  1 scoop per day in a smoothie, slowly increased to two scoops twice daily if you test positive
    1. Ultimate Detox:  1 to 2caps twice daily with food, increased to 2 caps twice daily if you test positive for COVID-19, are exposed to a known carrier of the virus, or manifest symptoms without a positive test or have to take Tylenol, (Ultimate Detox helps protect the liver from Tylenol by generating glutathione)
    1. Fish Oil:  2 to 3 capsules per day
    1. Matrix Relief:  1 to 2caps daily until you test positive for COVID-19, are exposed to a known carrier of the virus, or manifest symptoms without a positive test; if you test positive, 3 caps twice daily until resolution of disease
    1. MDMatrix Cream:  Apply 3 – 4 times daily if you test positive for COVID-19, are exposed to a known carrier of the virus, or manifest symptoms without a positive test -until resolution of disease (you may wipe off after 15 minutes)
    1. FEM Centre Multi-Vitamin:  3 – 4 caps twice daily if you test positive for COVID-19, are exposed to a known carrier of the virus, or manifest symptoms without a positive test; if you test positive then 4-5 caps twice daily until disease resolves or consider a separate source of Zinc and Vitamin A
    1. Vitamin K2D3: 1 – 2 caps daily (if you are on Coumadin then Vitamin D3 only)
  11. Hormonal Balance
    1. If you are using bioidentical estrogen replacement therapy and you test positive for COVID-19, are exposed to a known carrier of the virus, or manifest symptoms without a positive test, consider doubling your dose for the next 14-21 days afterwards. Also, consider applying the hormone transdermal creams to the labia. Resultant blood levels will dramatically increase, which decreases chance of cytokine storm. Side effects such as breast tenderness or vaginal bleeding may occur and will subside, but call our office with your concerns.

I am aware of many health supplements have been touted for COVID-19. Our approach is based on stabilization of the pulmonary extracellular matrix. The cytokine storm results from a destabilized matrix-induced wildfire which must be contained and doused like any other fire – with the proper extinguishing equipment. Our recommended biologic fire extinguishers have been used successfully in other pulmonary viral mediated infections. However, we do not claim to prevent or treat the corona virus, as some have advertised.

*Suggestions listed in this blog are not intended to replace medical treatment or advice and should be not construed as a medical prevention, cure, or treatment nor should they be represented as totally or 100% effective.

1 Source: https://img-prod.tgcom24.mediaset.it/images/2020/02/16/114720192-5eb8307f-017c-4075-a697-348628da0204.pdf

2 Source: COVID-19: WHY WE SHOULD ALL WEAR MASKS — THERE IS NEW SCIENTIFIC RATIONALE (Sui Huang)

3  Source:  https://www.businessinsider.com/why-more-men-die-from-coronavirus-than-women-2020-3

4 Source: Bowen LE. (2010). Does that face mask really protect you? DOI: 10.1177/153567601001500204, https://www.iqair.com/us/blog/air-quality/not-all-masks-are-equal

5  Source: https://www.medscape.com/viewarticle/927973 https://www.medscape.com/viewarticle/926929

6 Source: https://www.physiciansweekly.com/mortality-rate-of-covid-19-patients-on-ventilators/

7 Source: https://avivaromm.com/covid-19-natural-prevention/

8 Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145801/

9 Source:https://academic.oup.com/endo/article/159/9/3306/5055517

10 Source: https://www.medscape.com/viewarticle/928067

11 Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3817021/

12 Source: https://www.nytimes.com/2020/04/27/health/coronavirus-estrogen-men.html

Copyright FEM Centre, April 2020, Joseph McWherter MD FACOG FACS

Mindfulness Practice

Permit Your “OverDone” Mind to REST and Take a Break From Corona 24/7

“When the world “pulls your strings,” realize that your mind wields a mighty pair of scissors”

Abdominal breathing is a powerful way to decrease stress by activating relaxation centers in the brain. Per Harvard Medical School, it reduces blood pressure, stress, depression, & anxiety: “it allows you to tap one of your body’s strongest self-healing mechanisms.”

Likewise, Romans 12:2 says “Do not conform to the pattern of this world,

but be transformed by the renewing of your mind.”

*GOAL: Re-Wiring the Brain’s Stress Response*

1. Increase awareness of thoughts, emotions, and tension in the body.

2. Respond with gratitude and being objective rather than judgment and internalizing.

3. Learn to let go of thoughts (imagine them on a cloud or on a leaf in a stream, floating away out of view) and tension and return to the present moment.

How to Practice Mindful Breathing (10min):                                                                                                               

  1. Find a comfortable place to sit or lie down, one hand on your abdomen near the navel, and the other hand on your chest. Inhale slowly through your nose to the count of 4, pushing out your abdomen slightly. Imagine warm air flowing all over your body.
  2. Hold the breath for a 4 count on the first couple breaths to help you be present.
  3. Slowly exhale through your mouth while counting to 6.
  4. Repeat until you feel relaxed, then continue without counting and arms by your sides.
  5. When you have a thought, thank yourself, let it go, and re-center by returning to the sensations in your body. The goal is to learn to be an objective observer of your thoughts, to become less reactive & more intentional. Focus on expansion of the belly, movement of the ribs, rising of the shoulders. Search for tight spots, such as jaw or hips, and relax it.
  6. There may be an added benefit of lowering blood pressure when you place your tongue on the ridge of the roof of your mouth, just behind your teeth.    

*Start with the Calm App’s introductory program “7 Days of Calm”. Download at calm.com/calmhealthtrial. Other apps after the trial: Insight Timer, Headspace, Youper.

Next Step- Mindful Meditation (15-30min):

  1. Sit in a comfortable position. Avoid positions that you might fall asleep in. Shoulders are relaxed downward, the neck is long, and the face is relaxed. Focus on the breath.
  2. Practice self-acceptance. When the mind wanders or a sound or sensation distracts you, accept and do not judge it. Imagine it passing you by and do not internalize it.
  3. Return to the breath, and a mantra that resonates with you. This could be a motto, a Biblical verse, or a word that brings peace or hope. You can also visualize what your mantra means to you. Plan for this longer meditation at least twice per week.

SKIN BRUSHING

Your skin, aside from being one of your organs of detoxification, is also the 2nd largest organ in your body. Often, it appears to be the first to show degeneration or imbalances and the last to heal. It weighs almost twice as much as the liver or brain and it receives one third of the circulation of the blood. Its functions include:

•             Works as a protective shield to the body structure

•             Helps to regulate body temperature

•             Works as a respiratory organ

•             Performs absorption activities by assimilating oxygen and other nutrients

•             Aids in elimination of toxic wastes from the body

•            Allows for the practice of mindfulness

As your skin is an important, vital, breathing organ, you should always be careful of what you put on your skin. Although the skin offers us the first protective “coat”, most substances are absorbed to some extent through your skin into your lymphatic and cardiovascular system. If the substance happens to be a chemical, a toxin or a poison, your liver and kidneys will have the job of trying to neutralize any adverse effects.

Obviously, any prolonged, daily, or chronic exposure to such substances can be very damaging to your health. If your job includes such exposures, you would be well advised to take whatever precautions are necessary to prevent the absorption of such toxins through your skin or lungs.

The skin is the so-called third kidney. It works in conjunction with the kidneys in water regulation. Interestingly, perspiration and urine are chemically very similar, both containing substantial amounts of uric acid, and important waste product of metabolism.

A primary function of the skin occurs through the activities of its pores. Every square inch of the skin contains hundreds of these pores; all of which are made up of tiny muscles that must be exercised to rid toxins from the body.

Each of the organs of detoxification – colon, lungs, kidneys, skin – must do its part. A weakness exhibited by one organ forces the other organs to carry an increased workload. This can result in exhaustion and further inhibition of the body’s abilities to rid itself of harmful, toxic waste.

Daily dry skin brushing can help keep your skin, healthy, vibrant, and efficient. It can:

•             Remove dead skin cells

•             Cleanse the pores

•             Stimulate the hormone and oil-producing glands in the skin

•             Help keep the skin soft, supple, and youthful

•             Help improve circulation (thereby aiding the entire body)

•             Help improve muscle tone

•             Have an important influence on the nervous system through stimulation of

nerve endings

•             Assist the body in removal of toxins

•             Provide general help improve health and vitality

Procedure:

•             Use only a natural sponge, vegetable sponge or loofah sponge

•             Ideally, dry brush every day before bed. A less preferred time would be before you shower

•             Using either short strokes, a circular or figure eight motion, brush very lightly over the entire outer surface of your body

•             Brush for 45-60 seconds, covering the entire body

•             Start brushing from the head, the tips of the fingers, the tips of the toes, always moving progressively towards the heart

•             Be sure to include your palms and soles

•             Cleanse the brush every few days with soap and warm water

Restorative Bath with Energy Health Purifying Salts

• Start by taking a 20-minute Detox soak (You may choose to also dry brush before bath). May perform 1-3 times per week.

•Draw warm bath water which allows you to immerse your body up to and, if possible, including your neck. (The water temperature should not exceed your own body temperature too far. While a hot bath feels great, a warm bath is better for your skin and immune system.)

•Your warm bath should take place in a relaxing environment free of extraneous noise. We suggest either complete silence or relaxing music with appropriate lighting including candles. This is an excellent time for the practice of mindfulness.

•Initiallyadd 1 heaping teaspoon of the EHC Purifying Bath Salts to your first bath but you may increase dosing up to 3-6 teaspoons.

Bokek Dead Sea Salt

Essential oils-Tangerine, niaouli, geranium, lemon grass, ginger

•Followingcompletion of the bath, immediately rinse of in a shower to remove those toxins on the skin surface. If they are not rapidly removed, they may re-enter your body.