Avoid COVID-19 - 8 top tips to boost immune function

Well, it seems the first phase of the COVID-19 pandemic may well be over and now we move into a whole new phase of our collective lives. Living with a new threat to life. A new disease.

So this week, 8 simple steps that we can all manage in daily life that can be relied upon to boost immune function, have us in the best health to recover from the virus if we do happen to develop it, and that will give us the best chance of avoiding all the chronic degenerative diseases. A simple formula, but first

    Thought for the day

In our time, in our civilization, 
Sitting and doing nothing 
Is considered either to be a luxury 
Or a waste of time. 

But sitting can produce 
The most nourishing calm and joy 
And we can all afford some time to sit. 

How wonderful to sit 
And do nothing.

      Thich Nhat Hanh




So as we begin to navigate these uncertain times, what is our best protection? How to bolster our own health to best resist the virus along with anything else we would rather not catch or develop? How best to boost our own natural good health; our own immune systems?

Seven simple yet reliable steps to boost immune function

1. Meditate daily for 20 minutes
For guidance - my new book Blue Sky Mind, and downloads of all the exercises therein guided by Ruth and myself - available by Clicking Here . If you cannot manage to meditate daily, then do it twice daily - your need is clearly greater!

2. Eat well 

Guidance - follow a plant-based, whole food vegetarian or even better vegan diet.

For details, best go direct to the recipe book compiled by the Gawler Foundation catering team : Eat Well, Be Well 

3. Exercise for 30 - 60 minutes daily

Guidance - just do it! If you miss a day or two per week, that will be OK, but aim for daily.

4. Get regular, sensible sunlight exposure
For guidance - check this excellent guide from my friends at Overcoming MS - Click here.  Vit D is crucial for good immune function and while the information in the link is framed for people with MS, it is one of the very best summaries anywhere...

5. Maintain a good social network 
Guidance - start with a good relationship with your self. You are the most important relationship you have. Be kind to yourself. Generous. Then pay it forward to others. Use social media wisely...

Lots of great books to consider, but here are 2 that are old but very good : Getting the Love you Want by Harville Hendrix and Love is Letting go of Fear by Jerry Jampolski.

6. Be creative
Guidance - try this…
Go into an art store - or look on-line - and pick up and feel blank drawing books. Personally, I like A4 size, but you may find a small one speaks to you, or maybe a bigger one. Take home the one you like the feel of. Same with pencils or crayons, pens or watercolours. Feel around and select what asks to accompany you.

Then try this
Each day create an image on the right hand side of your book. Maybe something abstract, maybe something literal. Do your best to let go of thinking and allow the image to develop as spontaneously as possible. When it feels complete. Stand back a little, reflect for a moment, and without labouring things, write a title or very short piece on the left hand page. Add the date - and smile. Do this daily and enjoy…

Creativity is highly under-valued but is a powerful force for good health.

7. Practice gratitude 
Guidance - simple really - just do it whenever you think of it. Start easy… wake up and be grateful you did not die in the night! Then at the end of the day, think of what you can be grateful for - from the simple to the profound. Make it a habit and enjoy the warm feeling it steadily builds within.

And a tip - as you become more grateful for the easy things - those things you find it easy to be grateful for, start to be grateful for the tough stuff too. Then the benefits will start to really flow…

This single emotion – gratitude - has multiple and profound benefits.

8. Consider taking a potion - Echinaforce
Guidance - there is a myriad of supplements and potions touted for good immune function. Based on experience garnered over many years, the one I recommend is Echinaforce liquid. An extract of echinacea it has stood the test of time and many have reported feeling its benefits. Use your judgement. If you do take it, probably best to have breaks from it for a few days every few weeks - seems better for the system...

Do all this and enjoy chronic good health!

RELATED BLOGS
What is behind the COVID-19 pandemic
– and what to do

Simple meditation for complex times
Leave it as it is
– the direct approach into meditation

How to build a veggie garden quickly
– or revamp one

COVID-19 - understanding fear; accessing solutions

Franklin D Roosevelt is famously quoted as saying The only thing we have to fear is fear itself. Well, seems fear is a predominate emotion for many beset by the pandemic and surely all of us will have experienced it to some degree.

So this week what can we understand about this very potent emotion called fear?  Can it be a force for good, or is it always destructive? And what to do about it? With one radical solution, but first




   Thought for the day

         In horror of death, I took to the mountains. 
        Again and again I meditated 
        On the uncertainty of the hour of death. 
        Capturing the fortress 
        Of the deathless unending nature of mind,
        Now all fear of death is over and done.

                            Milarepa 







So clearly fear does generate a good deal of energy. Raw energy. Then, what we do with that energy determines whether it becomes a force for good, or a destructive force.

Fear as an agent of transformation
With just a little reflection, we can appreciate that many good things are inspired and followed through driven by the energy of fear. Hitler was repulsed, social changes accomplished, environmental laws enacted, personal relationships sorted; all manner of things improve when the energy of fear is provoked and sustaines positive change.

What to do
Righteous fear is a tricky one.

While good has been achieved often, much that is evil has been conducted in the name of dealing with an external source of fear. One needs a good deal of inner stability and clarity to be confident one is using fear wisely.

Perhaps this is no more difficult than practicing “Right Action” at any time. Responding appropriately to any given circumstance is a major life challenge and may well be one of the best hallmarks of a “good person”. In my experience, the one thing we can do that will most likely help us with this challenge is regular meditation.

Fear as an agent for collapse
For some, the energy of fear is simply over-whelming. Big dog, little dog. The little dog rolls over and plays dead. The big dog loses interest, goes away and life goes on…

However, fear finds some people stuck long-term in the roll over position. A feeling it is all too hard. A feeling of powerlessness; hopelessness, apathy, paralysis. Sadly, domestic violence plunges some into this tough state. Maybe the collective inaction on real and necessary climate change action is a product of too many people being of the persuasion that it is all too fearful, too hard, to unattainable.

What to do?
Sadly, often it takes the situation worsening into an extreme to provoke action.

Maybe more simply, having the courage to start a dialogue makes a difference.

This may well be where someone close can be effective; creating a safe place to express the fear, to enable the person involved to feel it somewhat and to gather a glimmer of hope for a way forward.

Fear as an agent for destruction
This is the one we all fear. Where fear of fear comes from. The fear that fear will lead to our own undoing – or that of others we love and care for. We probably all know it too well - fear does commonly lead to polarisation, blame, aggression, deception, panic, injustice; all manner of destructive feelings and actions.

What to do?

i) When fear leads to projection
By projection we mean that the fear is directed outwardly. Common projection strategies are to find someone to blame, to be aggressive towards something or someone; to not accept any role or responsibility in the situation.


Many leaders use this strategy – President Trump is a leading example. We could call it deflecting, passing the buck or simply say “it was not my fault”. Of course, this strategy has a lot going for it. Usually it is not too hard to find someone to blame; often it is easy to feel well justified in asserting it was their doing not mine.

But none of this leads to satisfying, long-term solutions.

What to do
This can be tough. As they say, we need to own our part in it, feel the fear, avoid projection and do what we can to work constructively with whatever the issue is. There is probably enough for a book in this last sentence, but maybe it points the way a little . Very satisfying if we can turn this around. Might take good support to pull it off.

ii) When fear leads to guilt

“I must have done something terrible to deserve this.”

Often fear does lead to this sort of thinking while the feeling that goes with it can lead to the acceptance of all manner of tough circumstances.


What to do
In dealing with guilt, often a reality check is a good place to start. And talking your reality through with a good, level-headed friend or skilled professional.

Commonly we all have done our best.

Commonly we all make mistakes, we all have short-comings.

But then, commonly we all have redeeming features.

Taking blame upon ourselves in a neurotic way is neither helpful to us, nor to others.

So maybe contemplation of our own qualities might be helpful. An inner reality check. Maybe then a sense of proportion.

iii) When fear leads to panic
Pole vaulting trained me well.

Being a decathlon athlete in my 2 legged youth, I was of necessity a part-time pole vaulter.

There are a lot of things that can go wrong; and they often did.

So on the way down from a considerable height from yet another unsuccessful vault is not a time to panic.

Better to stay cool and attempt to land without too much damage.

Now faced with danger, threat or fear, I am happily programmed to become calmer, clearer and take time to assess the situation and decide upon a course of action.

Then for me, meditation has helped develop this early skill to a heightened degree.

What to do
So maybe you have missed the window of opportunity to take up pole vaulting. What I have observed others doing with good effect, however, is to make a choice about how to respond and reinforce it often. Like an affirmation. Develop a conditioned response out of your own choice.

Fear of death – and the radical solution

“In horror of death…” This latest Thought for the day from Milarepa speaks to the primordial fear. Fear of death. Even worse, fear of personal annihilation – that when we die we lose all sense of self.

What to do

“I took to the mountains…”

These days meditation is where you find it.

Milarepa, however, emphasises meditating on the horror of death – over and over.

So rather than responding to the fear of death with manic activity, apathy or projection, we face it.


Feel the fear, stay with it, contemplate it and break through. Break through the layer of fear our mind constructs around our deeper essence. Break through using meditation to a direct experience of our true inner self, and realise its true nature that amongst other things, is beyond death.


Be prepared for death, be able to live well.


Happy meditating…

Oh, and perhaps to finish… Roosevelt’s complete quote – taken from his inauguration speech in 1933:

So, first of all, let me assert my firm belief that the only thing we have to fear is...fear itself — nameless, unreasoning, unjustified terror which paralyzes needed efforts to convert retreat into advance. In every dark hour of our national life a leadership of frankness and of vigor has met with that understanding and support of the people themselves which is essential to victory. And I am convinced that you will again give that support to leadership in these critical days.

And let us pray for inspired leadership free of fear, free of projection in these very needy times.


RELATED BLOG
What is behind the panic around COVID-19? and what to do 



RECOMMENDED READING
Love is Letting Go of Fear - Jerry Jampolski

Is being over 70 a COVID-19 death sentence? By a 70 year old - with 7 reliable steps to reverse ageing and boost immunity…

Consider this. I have one leg, one lung, probably one functional kidney and am over 70. Bloody miracle I am even alive, let alone COVID-19 free! And yes, I am taking isolation seriously (and loving it, especially as I get to share it with Ruth), but no, I am not fearful - or cocky.

Why? Because there is a difference between chronological age and physiological age, and while the former is a given, the latter we can all influence very directly and immediately. I may be 70 years old in chronological years, but physiologically - more like in young to middle age!

So this week, how to maintain good anti-viral health and immunity by reducing our physiological age - and enjoying it, but first



     Thought for the day  


  At the core of all forms of addiction
  There is a psycho-spiritual emptiness,
  An alienation from meaning, connection and   belonging.

                       Dr Gabor Mate






It is a sad fact that the majority of those dying with COVID-19, and yes, not all, but most, seem to be those with pre- existing health issues - mostly chronic degenerative disease, and mostly brought on by physiological ageing.

So here is the thing : there is chronological age - how many years have passed since your birth - and there is physiological age - how much your body has actually aged through wear and tear. The 2 are often confused.



This is like 2 new cars of the same make when one is purchased and driven by the proverbial little old lady (do not give me a hard time for political incorrectness, you know what I mean); the other by a young hoon.

After 5 years, one remains in as new condition, the other is just about ready for the scrap heap.



When all too many teenagers develop atherosclerosis and yet some 80 year olds can run marathons, the difference in people is easy to see. Problem is, the human body being the wonderful instrument that it is, most can get away with treating it indifferently up until around 50. From there, two groups begin to emerge - those heading for chronic degenerative disease, and those not.


Lifestyle choices really begin to show by 60 with the health and vitality of those looking after themselves standing in contrast with the multiple ailments of those not.

Consider this damning statistic : 50 per cent of those aged over 65 years are on five or more medications.

By 70 the contrast is becoming even more stark, by 80, extreme.


So yes, thankfully chronological age is not the same as physiological age and happily while one is irreversible the other is not. We can do nought to change our chronological age - except lie. However, while physiological age is ideally conserved from a young age, it is never too late to address it.

It is claimed that regular meditation can drop physiological age by an average of 15 years. This makes some sense of the extensive literature demonstrating meditation to be a powerful preventative for all chronic degenerative diseases. How meditation has this positive effect is two-fold.

First there is the direct physiological effect. Most people these days have a pretty good inkling of the multiple ways meditation changes bio-chemistry and fosters good health in this direct way.

However, what meditation also does is to improve our mental state bringing more clarity and confidence. Therefore, one of its greatest benefits is it does lead to positive behavioural change. I have long contended, one of main reasons meditation has so many proven health benefits is due to its flow on effects.



By this I mean that when we have more clarity and confidence, we see things better; we become more aware and we make better decisions.

We start to notice what foods make us feel better, what worse; and because we are in a better state of mind, rather than eating junk to fill some emotional hole or neurotic need, we are content to eat what does agree with us and feels good.

Same with exercise.

We go for a walk, feel the benefit and go again.

Personal discipline, which for those with confused and troubled minds can be so hard, suddenly with the clarity and confidence meditation brings, becomes much easier.


And as we gravitate almost effortlessly to a healthier lifestyle, we reverse our chronological age; our health and vitality steadily builds.

In this time of a global pandemic, it is never too late to start. Good for you if you have been doing this for years. Nice to know you can influence your own health so powerfully and positively. But if this is new to you, what to do?

Seven simple steps to build good immune function and good general health.
Seven steps to avoid chronic degenerative disease.
Seven steps to significantly reduce physiological ageing…

1. Meditate daily for 20 minutes. If you cannot manage this, then do it twice daily - your need is clearly greater!

2. Eat well - a plant-based, whole food vegetarian or even better vegan diet.

3. Exercise for 30 - 60 minutes daily. If you miss a day or two per week, that will be OK, but aim for daily.

4. Get regular, sensible sunlight exposure. Vit D is crucial for good immune function.

5. Maintain a good social network. Start with a good relationship with your self. You are the most important relationship you have. Be kind to yourself. Generous. Then pay it forward to others.

6. Be creative. Creativity is highly under-valued but is a powerful force for good health.

7. Finally, practice gratitude. This single emotion has multiple and profound benefits. Start easy… wake up and be grateful you did not die in the night! Then at the end of the day, think of what you can be grateful for - from the simple to the profound.

Do all this and enjoy chronic good health!

RESOURCES
1. Meditation - my new book Blue Sky Mind, and downloads of all the exercises therein guided by Ruth and myself - available by Clicking Here 

2. Dietary guidelines - best go direct to a recipe book compiled by the Gawler Foundation catering team : Eat Well, Be Well 

3. Exercise - just do it!

4. Sunlight exposure - check this excellent guide from my friends at Overcoming MS - Click here

5. Healthy relationships - lots of great books to consider, but here are 2 that are old but very good : Getting the Love you Want by Harville Hendrix and Love is Letting go of Fear by Jerry Jampolski.

6. Creativity - try this… Go into an art store - or look on-line - and pick up and feel blank drawing books. Personally, I like A4 size, but you may find a small one speaks to you, or maybe a bigger one. Take home the one you like the feel of. Same with pencils or crayons, pens or watercolours. Feel around and select what asks to accompany you.

Then try this; each day create an image on the right hand side of your book. Maybe something abstract, maybe something literal. Do your best to let go of thinking and allow the image to develop as spontaneously as possible. When it feels complete. Stand back a little, reflect for a moment, and without labouring things, write a title or very short piece on the left hand page. Add the date - and smile. Do this daily and enjoy…

7. Practice gratitude. Simple really - just do it whenever you think of it. Make it a habit and enjoy the warm feeling it steadily builds within. And a tip - as you become more grateful for the easy things - those things you find it easy to be grateful for, start to be grateful for the tough stuff too. Then the benefits will start to really flow…

Enjoy...

Simple meditation for complex times

Leave it as it is – the direct approach to meditation...

We are all feeling it. Life is so precious and yet so uncertain. Tension is everywhere; anxieties high. Happily, much good material is being made available to support and guide us in these times with many making very well rounded and well crafted offerings.

But maybe there is room for some simplicity; the simplicity of a direct approach into meditation. So maybe take a few minutes and try this, but first

            Thought for the day   

    Remember, when it comes to our meditation, 
    There is the direct approach, 
    And the gradual approach. 

    When it is all flowing easily, 
    It is as if there is nothing to do. 
    This is the direct approach of no method. 
    We simply let go and be still. 

    At other times we need the support of a technique. 
    This is the gradual approach. 
    We learn. We practise. 
    We delight in the method, the technique. 

    And once again, 
    We come to experience 
    The deep natural peace.

                Ian Gawler – Blue Sky Mind



LEAVE IT AS IT IS – The Direct Approach of just sitting

Create an environment in which you can remain undisturbed for the period of time you will be devoting to “just sitting”. And a tip – once you have the knack with this, the place you do it in could be anywhere, but for starters, a quiet space may be helpful.

Sit with an upright, open and inspired posture – think of the way a mountain sits. Meditation is about being relaxed and alert, so make yourself comfortable, but not too comfortable.

Eyes open or closed, whatever feels better for you.

You may like to take a deeper breath or two to help settle into your body.

Give yourself mental permission. There is nowhere else you need to be right now; nothing else you need to be doing; no one else you need to be pleasing or satisfying. Now is the time to simply be… to be your self.

Allow yourself to be open to this moment… its sounds… its smells… any feelings you notice… any thoughts that come into your awareness. Allow whatever comes into this moment to simply be. And leave it as it is. No struggle. No effort. Nothing to resist. Nothing to change or to be achieved. Simply leave it as it is…

Just sit and be free to be your self.

Give your self complete space and freedom
to just sit.

There is no meaning in just sitting;
no purpose, and no goal.

Just this.

Just sitting.

Leave it as it is.

Let these moments simply unfold.

Enjoy the spaciousness. Be simple. Be free.

And leave it as it is…


RESOURCES
Blue Sky Mind

Relaxation, mindfulness and meditation downloads available in both Ruth and my own voices –

LINK HERE

What vegetables to plant now?

Amidst all the uncertainty and mayhem, how wonderful to observe so many people starting or revamping a veggie garden. But trying to plant pumpkins now in Victoria? That is not going to end well; maybe not even get started…

So this post, based on living and gardening in a cool climate for 4 decades, what to plant? What will grow? And good luck finding seeds and seedlings..., but first,

 
    Thought for the day

         Ask yourself : Where am I?
         Answer : Here.

         Ask yourself : What time is it?

         Answer : Now.

         Say it until you can hear it.

                              Ram Dass








For decades I have experimented with growing vegetables in a cool climate – the Yarra Valley to be precise. We have cold winters, light snow every few years and where we are, only mild and occasional frosts. If you are in a warmer area, you can be more adventurous. Heavy frosts will limit things; the tropics are completely different.

CAVEAT


What I am sharing is my own experience.

Gardening is very variable and what is offered is simply
that, the sharing of my own experience.

There are many planting guides available that cover the country; the Digger’s Club being one of the best.

However, in my experience, a lot more grows in our area than the guides predict and maybe we need more sharing of local knowledge.

Experience leads to encouraging experimentation, but if you are new to all this and you have limited space, it may be time to prioritise.



TIMING

Given it is late March, best be quick. In recent years, I have found a big planting around now usually works well as the ground and weather still has some warmth, seedlings and seeds establish quickly and put on some growth before the really cold weather hits, and we are able to harvest good food crops in winter and/or early spring. This said, the quality is generally not quite as good as what we are harvesting now.

If you plant in another month, everything will move much more slowly, however, I usually give that a go too, especially with the brassicas, and get reasonable results – especially for what grows through into spring.

SPACE
If space is limited, consider the high yield, small space crops like carrots, beetroot, leeks and greens – lettuce, silver beat, spinach, kale etc. Broccoli that continues to sprout after the main head is harvested is another great crop worth making space for.

SOIL

This is the key to good results.

If you need to start from scratch, consider the no-dig method as outlined in the recent post.

If your garden is in pretty good shape already and you like digging, add as much compost as possible (it is worth buying in bags if you do not have your own ready to go), some good quality natural fertilizer and a sprinkle of either dolomite or lime.

Ideally leave the soil to sit for a week or 2 at least if you have dug it over, but at this time of year, best to push on immediately.

PREPARATION
Good to soak seedlings in a liquid fertiliser with a seaweed basis for around 30 mins before planting. I do not add more fertiliser after planting; either directly on the ground or as a spray, although many do. But our soil is pretty good these days…

WHAT GROWS EASILY? WHAT VARIETIES TO PLANT…
Baby carrot seeds. Planted a week ago, my latest crop is up already and with luck they will be good to start picking in around 10 weeks (maybe some earlier). For a family of 4, plant a row of around 1 metre.

Manchester Table carrot seeds. These also are up, however, they take longer to mature. So we may get them during the winter, but I find they hang on pretty well over winter, and while often a bit scruffy, are OK early spring. For a family of 4, plant around 1 metre.

Beetroot seeds. I plant the cylindra variety as they do not bolt to seed, handle the colder weather reasonably well and grow large with great flavour and texture. For a family of 4, plant around .5 metre.

Leek seedlings. These generally do well if planted soon.

Lettuces. The soft varieties still work well, generally, the iceburg varieties tend to rot out now. Cos is the classic winter lettuce and will hang on through winter when you can simply pick leaves from the plant regularly.

Zucchini seedling. This is the odd one and to do it you need a well-established seedling now. That means you will have needed to grow it yourself (or have planted directly into the soil in January which is what I do). Plant this new one well away from any others. What happens is that as the older ones get mildew and die off in autumn, this new one will be vigorous still and extend you season a few weeks. I prefer Blackjack or Black Beauty varieties; harvest in around 2 months +. Best to try only if you have a big garden and can stand being disappointed; but generaly it works, especially with the earlier planting.

Brassicas – broccoli, cabbage, cauliflower seedlings. These are all likely to do well now. If you can get them, plant mini and full-size caulis and cabbage seedlings as the minis mature about a month earlier than the full-size ones. Be warned, full sized caulis and cabbages do take up a fair bit of space. It is too late for Brussel Sprouts now; they need to grow in the warmer months and mature in the cold.

Bean seeds. You may get lucky… Try some bush variety or maybe better a climber like Blue Lake.

Harvest is around 10 – 12 weeks but a frost will end things quickly. On the other hand, Broad Beans planted now will be early and do fine. Best to plant more in another month or 2 as well.

Artichoke seedlings. These are terrific but do take a large space – think 1 square metre. Harvest begins in around 3 months

WHAT WILL NOT GROW UNTIL SPRING
Many things will not develop as the autumn deepens and winter approaches. It is a long list, including tomatoes, capsicum, eggplant, potatoes (although I have some self-seeded ones that come up each year and I tend to leave some and they do OK – we do get some late ones), pumpkins, all the melons, many herbs, corn, cucumber and so on.

WHEN TO PLANT AGAIN
If you have a glasshouse, start early Spring, however, my experience in this area confirms it really is a waste of time planting main spring crops in the garden before early November.

Things like potatoes can go in a couple of weeks before the risk of frost is over, and onions need planting late autumn.

HAVE FUN, get outdoors, get dirty and enjoy the bounty…

QUESTIONS WELCOME via the Comments section below…


Also, let me know if anything has been forgotten; and share your own experiences…

RESOURCES
How to build a veggie garden quickly - or revamp one

What is behind the corona virus panic – and what to do