Fresh Air, Sunshine and Dirt

Melanie Overley, a DC in our CPMS community, provides some helpful information to consider:

“We’ve all done a lot of scrambling these last few weeks as we made the necessary adjustments to bring our work into our homes and take over the roles of childcare provider and educator. It’s been a busy, tumultuous time for everyone, and throughout much of it the weather here in Kansas City has been gloomy, wet and down right cold. Moods are low, stress is high, and parents are juggling more than ever. Screen time for kids is at an all time high between distance learning and parents needing some freedom to tend to their full-time jobs, too. Add to that virus prevention strategies of sheltering in place, constant sanitizing, disinfecting, washing, glove and mask wearing… it’s a full-time job on top of the other four full time jobs!

The above scenario may be a necessary strategy given our current situation, but does have some unwanted baggage for our immune system.

First, the STRESS. Did you know when stress hormones (cortisol, epinephrine and norepinephrine) are elevated for extended periods, it actually LOWERS your immune system function? We are more susceptible to illness under times of stress.

Second, LACK OF SUNLIGHT. Humans make their own Vitamin D in response to full sun exposure (sunscreen interferes with this process). Low Vitamin D is associated with low immune system function and depressed moods. Vitamin D is really not so much a vitamin as it is, really, a pre-hormone. It’s a building block used to make all of our hormones, even those pesky stress hormones mentioned above. When stress is high, your body’s need for Vitamin D can actually increase, too.

Third, HYPERSTERILIZATION. I get it. None of us want COVID in our homes. The safety measures have a purpose. However, they also kill the good “commensal” bacteria that resides on our skin and takes up residence in our bodies, enhancing our immune systems. 

By doing all things necessary to avoid contact with COVID, we have not actually done anything beneficial for our BODIES whose job it is to fight COVID should we become infected. I’m not suggesting you stop doing the things that keep you and your children safe. I AM suggesting you offset some of this collateral damage and GET OUTSIDE WITH YOUR KIDS. Being outdoors is important for so many reasons, but I am going to relate it to the three problems listed above. 

When people go outside in nature – whether it’s active time like a jog or passive time like simply listening to the sounds of nature all around us – stress hormones decline. When we spend time outdoors CONNECTING WITH OTHERS that stress reduction is amplified (read Brain Washed by renowned neurologist Dr. David Perlmutter for more on this). Our homes serve as our protection but being indoors can also be a stressful reminder of the loss of connection with friends and extended family, routine, and the loss of sports and hobbies. When we step outdoors, we have an opportunity to dampen that stress response. This, in turn, makes our immune systems more resilient.

Spend time in the sun. It doesn’t take much – really only 15-20 minutes of real exposure over large surface areas each day. Put on a bathing suit and have a short water fight. Wear tanks and shorts and go for a walk. Be smart and wear sunglasses and hats to protect your face and eyes and allow this exposure to occur outside of peak UV intensity (generally 10 AM-4 PM). But for one short interval of your time outside together, allow yourself and your children to get some sun directly on the skin without sunscreen. If this not possible or makes you too uncomfortable, supplement with Vitamin D3 daily. You might work with a physician to get your levels measured to determine best how much to supplement, because restoring a healthy level when you are truly deficient looks different than dosing it to maintain a healthy level. Maintenance dosing is generally about 35 IU per pound of body weight. (Vitamin D supplement tip: buy a liquid supplement to allow for flexible dosing for all family members, and one that also contains Vitamin K2 to enhance absorbability.)

Play in the dirt. Literally. Plant a garden, pot some plants, dig for worms, make mud pies or explore the insects that live under small rocks all around you. There are so many things which children naturally enjoy which get the hands dirty. And, within that dirt are naturally occurring bacteria which can take up residence in our gut, becoming part of our first-line defenses against foreign invaders. Dirt play can help offset the super-clean environments of our homes and the collateral damage caused by hand sanitizers.

I’d like to offer one more tip about being outside. If you are with your family and spending time outdoors at or near your home, you might consider spending this time without wearing a mask. I’m not a COVID expert, but I saw a report that stated only one case of COVID was traced to an outdoor transmission. If you are spending this time outdoors with those whom you are in close proximity indoors on a regular basis anyway, your risk of exposure is minute. The reason I suggest this is because wearing a mask restricts air flow and reinforces shallow breathing. If you watched any of Gabe’s yoga and meditation videos, you already know how important it is to breathe deeply. Deep “belly breathing” (also known as diaphragmatic breathing) is one way we can biologically shift out of the stress response. Human beings are hard-wired in such a way that when we breathe deeply our nervous system calms and our stress hormones decrease. This is very difficult to do effectively in a mask, and for some, simply putting a mask on triggers a stress response. Of course, for others, it can make them feel safer and more at ease, so this tip is one which each person needs to consider individually. But for those who are comfortable with this, being outside AND taking deep breaths only enhances the benefits of being outdoors.

We have powerful yet simple tools all around us which influence our overall health and well-being, and it’s empowering to learn that simple choices we make each day can have such an impact on your health.  I hope you find this information helpful. Over the coming weeks I’ll be sharing other ways we can naturally reinforce stronger, healthier bodies and more resilient immune systems for a lifetime.”