With all the news about the coronavirus pandemic, it’s easy to feel powerless over your health. We want to empower you with science-based knowledge and tools! (FREE Workouts & Immunity Tips!)
Here at Dark Horse Sports LLC, we care about your health and well-being, both immediately and in the long term!
That’s why we are providing you with this resource about what YOU can do to protect yourself in the wake of the COVID-19 virus (aka Coronavirus).
We have created a FREE Home Workout eBook for you so you can stay healthy and fit even if you are quarantined at home.
We even have an Immune Boosting Checklist, which contains science-backed steps you can take to improve your immune function AND avoid picking up any unwanted germs (including any colds, flu and stomach bugs that are going around).
So lets dive in to all your Resources:
HEALTHY IMMUNE SYSTEM
Immunity has probably never been more on your mind than now. There is a lot you can do to keep your body's natural defences at their all time high. No matter what your age or health risk these tips can help. As always contact your doctor for the best advice.
🍎But there are some steps you can take to help your immune system in top shape.
🏃♂️Taking action goes a LONG way toward moving you from overwhelmed to empowered.
🥦we have got a list of healthy immune-boosting actions you can take to get back that sense of control.
NOTE: Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick …. even if you follow these steps!
We also encourage you to continue your workouts, since regular activity is a part of a healthy and balanced lifestyle.
Studies show that moderate workouts lasting an hour or less helps improve your overall immune function – plus they can help you destress, which can also help keep your immune system strong.
We want to give you exact direction in this area so we have provided you with a FREE Home Workout eBook. No Equipment needed! Just Download below.
As an added bonus here is a workout you can watch and follow along at home with no equipment needed!
👩🔬Did you know there is a “proper” science-backed way to wash your hands?
This might seem obvious, but in the wake of the Coronavirus pandemic, it’s worth a refresher in proper technique. :)
Here’s the how-to from the Centers for Disease Control:
👏Wet your hands with clean, running water (warm or cold), turn off the tap (to save water!), and apply soap.
🧼Lather your hands by rubbing them together with the soap. Also be sure to lather the backs of your hands, between your fingers, and under your nails.
🦠Lathering well creates friction to help dislodge any stubborn microbes on your skin. Germs and microbes are found on all parts of your hand, especially under your hands.
💪BONUS POINTS for washing up to your elbows!
⏱Scrub your hands for at LEAST 20 seconds. According to the CDC, washing hands for 15-30 seconds removes more germs than washing for a shorter period of time.
💧Rinse your hands well under clean, running water.
👐Dry your hands using a clean, dry towel or air dry them. Avoid air blowers because they can spread more germs not only onto your clean hands, but into the air.
DIY HAND SANITIZER
👐If you’re stuck somewhere and can’t wash your hands, using hand sanitizer is the next best thing.
Everyone is either running out of or price gouging hand sanitizer. So here is what you can do to cope.
😷But what if you don’t have any sanitizer – and/or your local store has sold out?
💡No problem! Make your own! It’s very simple.
💯TIP: It is recommended that you use a sanitizer that’s at least 91% alcohol or higher. This recipe meets that requirement.
✅Use a small amount and rub over the fronts and backs of your hands.
👏 This also can make a thoughtful gift!
Now if we could only make toilet paper at home...
CLEAN YOUR CELL PHONE!
Especially with more down time you will be using your cell phone and other devices a lot more!
🦠📲Germs and bacteria can live on hard surfaces – like your cell phone! – for days.
☠ Just think of all the places your cellphone travels … and the surfaces it has touched. Euuw, right? 🚽
💥In the wake of the Coronavirus pandemic, there are some actions you can take to protect yourself (and your devices!).
🙀First: Avoid putting your phone near your face. Use the speaker whenever possible.
💦Second: Disinfect your phone DAILY. Check with your phone’s manufacturer, but Apple says its safe to use Clorox disinfecting wipes on its phones.
🚫Other common cleaners (like alcohol, vinegar, window cleaning spray, or anything abrasive) can damage your phone so it’s important to double-check.
Here’s a link for more cleaners to use or avoid: www.cnet.com/how-to/coronavirus-and-your-phone-how-to-effectively-clean-and-disinfect-your-device/
💡Note: these actions are important even when there’s not a global health threat, since studies show most cell phones are laden with bacteria.
👐TIP: If it’s been a while since you’ve disinfected your phone, wash your hands thoroughly, disinfect the phone, and then wash your hands again, to avoid cross-contamination!
As for prevention, nutrition plays a crucial role and several nutrients are known for their immune-boosting properties and ability to defend against viral infections. Here are what some researchers have found to be helpful. If you are interested in any Suppliments please see visit our page or email us directly.
N-acetylcysteine (NAC) -- Encourages glutathione production, thins mucus, lowers your chances of influenza infection and reduces your risk of developing severe bronchitis
Elderberry extract -- Known to shorten influenza duration by two to four days and reduce the severity of the flu. According to the authors:29
"Given that elderberry is a very rich source of anthocyanins, there is reason to suspect that its impact on viruses might be mediated, at least in part, by ferulic acid, a prominent metabolite that appears in plasma following anthocyanin ingestion."
Spirulina -- Reduces severity of influenza infection and lowers influenza mortality in animal studies. In a human trial, spirulina significantly lowered the viral load in patients with HIV infection
Beta-glucan -- Reduces severity of influenza infection severity and lowers influenza mortality in animal studies
Glucosamine -- Upregulates mitochondrial antiviral-signaling protein (MAVS), reduces severity of influenza infection severity and lowers influenza mortality in animal studies
Selenium -- "Since selenium is an essential cofactor for certain peroxidases, and selenium deficiency has been endemic in certain regions of China and other parts of the world, insuring adequacy of selenium nutrition might also be appropriate in this context," (McCarty and DiNicolantonio)
Zinc -- Supports "effective function and proliferation of various immune cells," lowering mortality in the elderly by 27%
Lipoic acid -- Helps boost type 1 interferon response. As explained in a 2014 paper:31
"Type I interferons (IFNs) activate intracellular antimicrobial programs and influence the development of innate and adaptive immune responses … (IFNs) are polypeptides that are secreted by infected cells and have three major functions.
First, they induce cell-intrinsic antimicrobial states in infected and neighboring cells that limit the spread of infectious agents, particularly viral pathogens. Second, they modulate innate immune responses in a balanced manner that promotes antigen presentation and natural killer cell functions while restraining pro-inflammatory pathways and cytokine production.
Third, they activate the adaptive immune system, thus promoting the development of high-affinity antigen-specific T and B cell responses and immunological memory. Type I IFNs are protective in acute viral infections but can have either protective or deleterious roles in bacterial infections and autoimmune diseases."
Sulforaphane -- Helps boost type 1 interferon response
The provisional daily dosage suggestions offered by some doctors to help control RNA viruses, including influenza and coronavirus infection, are as follows:
Daily Dosage Suggestions
(DHS Does not endorse any specific medical action. These are purely suggestions. Take at your own risk)
Ferulic acid - 500 to 1,000 milligrams (mg)
Lipoic acid -1,200 to 1,800 mg (in place of ferulic acid)
Spirulina - 15 grams
NAC - 1,200 to 1,800 mg
Selenium - 50 to 100 micrograms (mcg) (Found in Brazil Nuts)
Glucosamine - 3,000 mg or more
Zinc - 30 to 50 mg
Yeast beta-glucan - 250 to 500 mg
Elderberry extract - 600 to 1,500 mg
💡🛋Here’s a simple (and cozy!) way to eliminate some germs and bacteria from your home: make it a shoe-free zone!
👞In the wake of the coronavirus pandemic, a lot of us are paying more attention to our exposure to harmful germs and bacteria.
👟For centuries, people in some cultures have avoided wearing shoes in their homes. It only makes sense, because our shoes can track in anything they’ve been exposed to out in the world, and studies have shown they actually can be dirtier than a toilet.
🚪🥾If you’re thinking of making your home shoe-free, set up a spot to store shoes as soon as people come in the door, with a chair nearby that makes it easy to put on/take off footwear.
👠Then, clean your floors to get rid of loose dirt and mop with a warm solution of mild disinfectant that’s designed for your flooring.
✅That way, your feet will be less likely to pick bacteria that are lingering after being tracked in by your shoes.
🧐🤯There is so much misinformation being spread about the coronavirus, it can be HUGELY helpful to consult an official source.
HERE is a fantastic “myth-buster” page by the World Health Organization. It’s definitely worth checking out.
Among other things:
❄☀🌡Climate/temperature doesn’t affect the virus
🦟It isn’t transmitted by mosquito bites.
💡UV lights aren’t a good way to kill the virus.
💊Antibiotics won’t help fight the virus.
🛀Hot baths are ineffective in preventing illness onset.
Now you know!!!
Here’s the link: www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
➡ Handwashing, avoiding contact with sick people, and limiting your exposure to crowds appears to be the best way to go.
DON’T TOUCH FACE
This last tip is the simplist but also the hardest.
Are you ready?
It might be one of the biggest challenges we have ever given you.
It’s to NOT TOUCH your eyes, nose or mouth. Basically, keep your hands away from your face!
It’s so much tougher than it sounds – but the payoffs could last for years!
Health experts say to cut back our risk of contracting the Coronavirus, we should stop touching our face.
This is good health advice all the time – so picking up this habit now will go a long way toward avoiding other bugs and viruses in the future, too!
Most of us have had this habit since childhood – it’s time to just say NO! Especially to nail biting.
Are you going to join us in this challenge … by fighting the urge to touch your face?
We hope these resources can prove helpful to our community over the next days and weeks. If we can help in any anyway please reach out to us.
IMPORTANT LINKS & REFERENCES
List of APPROVED Cleaning Products
CDC Coronavirus “Protect Your Health”
CDC Coronavirus “What You Should Know”
World Health Organization: Advice to the Public