People are truly AMAZING. Whether it’s making masks for healthcare professionals, delivering food to the elderly, reading inspiring stories to children over the internet, donating to charities in need right now, or entire street blocks singing from their balconies…

It’s incredible to see how communities can all pull together. Your health is PRICELESS. Doing whatever you can to build up and guard your immune system is worth it.

Here’s a quick self-assessment checklist list that I personally try to follow every day, and I thought I would share it with you. This list isn’t just important right now in the midst of everything going on, it’s something we should be paying attention to always.

Mini-Self-Care Checklist:

  • How are my stress levels? 

A little everyday stress is good, like the kind you get from workouts, because it stimulates your immune system and spurs you to take action (so long as they are not too intense which we talked about in the Stress Mastery Virtual Lunch & Learn Kick Off Session. You can catch the replay in the Membership Portal or in the Natural Solutions for Peak Wellness Facebook Group) is good because it stimulates your immune system and spurs you to take action …

But chronic stress takes a toll on your body (and mind) over time and leaves you susceptible to illness. 10011062_15898958492ATEbook-Photo_Guide_Cover-JPG.jpgIf you find yourself feeling tense or anxious and are having trouble sleeping or relaxing, make time to UNPLUG! Step away from the news, relax, and do something fun.

Tip: try the box breathing technique in the Thrive At-Home Survival Kit ebook I put out earlier this month!

  • Am I eating enough veggies & fruits for antioxidant power?

The recommended daily intake of fruits and vegetables is 5-9 servings a day, and some experts even recommend 10+ for even more benefit.

One serving = ½ cup fruits and veggies, or 1 cup leafy greens.

This can help give your body the micronutrients it needs to power up your immune response.

  • Am I getting at least 30 minutes of exercise most days of the week? Or up to 1 hour if you’re doing moderate exercise like brisk walking or light cardio?

     This is so important because:

  • Exercise boosts immunity by causing changes in your illness-fighting antibodies and white blood cells (an important part of your immune system). Plus, being physically active can help flush bacteria out of your lungs and airway!
  • Workouts raise your body temperature slightly, which may prevent bacteria from growing, and also might help you fight infection.
  • Exercise can help burn off stress. As I mentioned above, chronic stress is not good for your immune system.
  • Am I getting at least 7-8 hours of sleep a night?

If you don’t get enough sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, creating an immune response.

  • Am I washing my hands EVERY time I need to?

This helps prevent the spread of any bugs and viruses you’ve picked up.

  • Am I keeping my hands away from my face?

This also helps prevent the spread of any other bugs and viruses you’ve picked up!

  • Avoid drinking too much alcohol.

Among many other things, alcohol can mess with your sleep, your workouts, and your food choices.

It’s a simple list, but it’s a powerful one. It’s the basics that matter most.

How are you doing on that list?

Stay vigilant with those healthy habits!



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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.