Our tae kwon do practice provides us with a lot of things that are good for our bodies. Strength. Flexibility. Endurance. Although we may not be thinking about it during a physically challenging class, these are exactly the kinds of qualities that we are internally cultivating as well. And thank goodness for that!
Strength, flexibility and endurance are key pieces for our physical, mental, spiritual and emotional resilience during this time. One common definition of resilience is the ability to “bounce back” after a stressful event or challenge has happened. But a newer definition takes resilience to a higher level. Resilience can be thought of as the capacity to prepare for, recover from and adapt in the face of stress, challenge or adversity. I like the word “capacity” in that definition, because it means that resilience is not an “all or none” thing- it fluctuates like energy in a battery. In these times of challenges, we build our mental and emotional resilience capacity and have more to draw on when we need it, just like we exercise our bodies in class and become stronger physically.
Creating simple daily ways to recharge mentally and emotionally can be extremely helpful, and they have the extra benefit of improving our immune system function and quieting our body’s stress response. If you can, go outside or open a window. Spend 5-10 minutes or more focusing on the sound of the birds, or the feel of the sun on your face. Or focus your attention on your heart, and imagine that your breath is moving in and out of your heart or chest area. These types of meditative, centering exercises help calm and rebalance our nervous system.
HeartMath Global Coherence app and Inner Balance app – www.heartmath.org-– can download these from the app store for free. Both have audioguides, and the Global Coherence App has two audio guides specific for coronavirus.
Strength, flexibility, endurance, resilience: even just a few minutes taken to support ourselves mentally and emotionally can make a big difference. See what you think!
With care,
Danna
About Danna:
Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care. For more information, call 828-333-3339 or go to www.mountainintegrative.com .
Do you have a computer or any technological gadget that starts with the letter i? Could you ever visualize treating that expensive piece of equipment less than gently? Imagine what would happen if you smacked your computer lid closed every time you used it, or dropped your iPad or smartphone from 4 feet in the air onto the kitchen counter multiple times a day. How effective would your technology be if you forgot to plug it in at night? One instructor I had in school called an iPad “a very expensive holder for dead batteries” when I showed up to class one day with a nonfunctioning gizmo.
Our bodies are incredibly complex, beautiful technological wonders. How we “fuel” our bodies makes a huge difference in performance. Ever show up to tae kwan do class without having eaten anything? I have…and I was fuzzy-headed, couldn’t remember forms very well and couldn’t push my body or brain to get the maximum benefit from class.
Thinking about “food as medicine” is a great idea right now. Studies are showing immune system support and antiviral benefits of a variety of nutrients, which we can get from what we eat. Three of these nutrients, vitamin C, quercetin and zinc, are particularly beneficial right now.
I recommend incorporating a variety of vegetables/ fruits in your diet daily- 5-7 servings/day is optimal. Although that sounds like a lot, remember that a serving size is ½ cup. It is also important to get a variety of colors of vegetables in your meals- these contain compounds, like quercetin, that decrease inflammation in the body and improve immune system balance and function.
Quercetin is high in onions, apples, tomatoes, berries, parsley, and celery and may prevent COVID-19 virus from binding to human respiratory cells. The vitamin C in fruits and veggies improves immune system function and even lowers the ability of the COVID-19 virus to create inflammation in the body.
Zinc is an important trace mineral for our bodies and also has antiviral properties. Good food sources of zinc include beans, nuts, whole grains, red meat and poultry. Past studies on zinc’s effects on SARS-CoV, a “cousin” to COVID-19 showed interesting viral blocking effects. Based on that research, it has been suggested that zinc may inhibit COVID-19 virus’ ability to enter into human cells and replicate itself.
Adding beans to this recipe is an easy way to add protein and zinc for even more health benefits!
Well-wishes,
Danna
About Danna:
Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care. For more information, call 828-333-3339 or go to www.mountainintegrative.com.
In the Korean language, it turns out there are numerous ways to say “crisis”, and one of the “crisis” words means “bifurcation or diverging point.”…one path that splits into two. Any time there are two ways to possibly go, there is the power of choice. Even though a lot of things are out of our control, it is important to pay attention to the things we can control and the choices we can make, as a way to maintain our personal resilience.
Since our “homestay” began, I’ve been out walking daily, usually with my husband, and always paying close attention to the “6-foot away rule” if we pass anyone on our path in the woods. We’ve done these walks B.C. (before COVID), without much other “foot traffic”; in fact, it was rare to see another person. But now? Lots of people are getting out in the fresh air and choosing to make this time a healthier time by walking.
At Sun Soo now, thanks to our “Internet-savvy” instructors, we have a choice every day about how we want to continue our practice and incorporate daily exercise in our lives. Our martial arts practice has a number of health benefits that are especially important now. Exercise helps us to “stay in the moment” and to decrease anxiety. It supports proper immune system function by enhancing immune system competency and regulation. Studies continue to show that regular physical activity and frequent structured exercise reduces incidence of viral and bacterial infections in addition to decreasing other chronic diseases such as cancer, inflammatory disorders, type 2 diabetes and heart disease. Regular
exercise for all ages, but especially in older adults, increases both numbers and effectiveness of a variety of immune cells in our bodies: T cells, natural killer cells and neutrophils.
Currently the WNC data shows that all the work each of us are doing to stay home is working! Don’t stop- we still have a ways to go! As we continue to “flatten the curve” of coronavirus, take heart and know that by choosing to do your martial arts practice, you are choosing to support your health in a variety of ways.
Well-wishes,
Danna
About Danna:
Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care.
Sun Soo Geungang (Health) #3 – Recharge
/in Community, Geungang, News, Thought Leadership ArticlesDear all,
Our tae kwon do practice provides us with a lot of things that are good for our bodies. Strength. Flexibility. Endurance. Although we may not be thinking about it during a physically challenging class, these are exactly the kinds of qualities that we are internally cultivating as well. And thank goodness for that!
Strength, flexibility and endurance are key pieces for our physical, mental, spiritual and emotional resilience during this time. One common definition of resilience is the ability to “bounce back” after a stressful event or challenge has happened. But a newer definition takes resilience to a higher level. Resilience can be thought of as the capacity to prepare for, recover from and adapt in the face of stress, challenge or adversity. I like the word “capacity” in that definition, because it means that resilience is not an “all or none” thing- it fluctuates like energy in a battery. In these times of challenges, we build our mental and emotional resilience capacity and have more to draw on when we need it, just like we exercise our bodies in class and become stronger physically.
Creating simple daily ways to recharge mentally and emotionally can be extremely helpful, and they have the extra benefit of improving our immune system function and quieting our body’s stress response. If you can, go outside or open a window. Spend 5-10 minutes or more focusing on the sound of the birds, or the feel of the sun on your face. Or focus your attention on your heart, and imagine that your breath is moving in and out of your heart or chest area. These types of meditative, centering exercises help calm and rebalance our nervous system.
Other free options include:
Kaiser Permanente free meditation audioguides–
https://m.kp.org/health-wellness/podcasts/emotional-wellness
HeartMath Global Coherence app and Inner Balance app – www.heartmath.org-– can download these from the app store for free. Both have audioguides, and the Global Coherence App has two audio guides specific for coronavirus.
Other smart phone apps: Breathing Zone- Mindful Breathing, Breathe2Relax, Insight Timer-Guided Meditations app, Calm app
Strength, flexibility, endurance, resilience: even just a few minutes taken to support ourselves mentally and emotionally can make a big difference. See what you think!
With care,
Danna
About Danna:
Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care. For more information, call 828-333-3339 or go to www.mountainintegrative.com .
Sun Soo Geungang (Health) #2 – Nutrition
/in Community, FAQ, Geungang, Thought Leadership ArticlesDear all,
Do you have a computer or any technological gadget that starts with the letter i? Could you ever visualize treating that expensive piece of equipment less than gently? Imagine what would happen if you smacked your computer lid closed every time you used it, or dropped your iPad or smartphone from 4 feet in the air onto the kitchen counter multiple times a day. How effective would your technology be if you forgot to plug it in at night? One instructor I had in school called an iPad “a very expensive holder for dead batteries” when I showed up to class one day with a nonfunctioning gizmo.
Our bodies are incredibly complex, beautiful technological wonders. How we “fuel” our bodies makes a huge difference in performance. Ever show up to tae kwan do class without having eaten anything? I have…and I was fuzzy-headed, couldn’t remember forms very well and couldn’t push my body or brain to get the maximum benefit from class.
Thinking about “food as medicine” is a great idea right now. Studies are showing immune system support and antiviral benefits of a variety of nutrients, which we can get from what we eat. Three of these nutrients, vitamin C, quercetin and zinc, are particularly beneficial right now.
I recommend incorporating a variety of vegetables/ fruits in your diet daily- 5-7 servings/day is optimal. Although that sounds like a lot, remember that a serving size is ½ cup. It is also important to get a variety of colors of vegetables in your meals- these contain compounds, like quercetin, that decrease inflammation in the body and improve immune system balance and function.
Quercetin is high in onions, apples, tomatoes, berries, parsley, and celery and may prevent COVID-19 virus from binding to human respiratory cells. The vitamin C in fruits and veggies improves immune system function and even lowers the ability of the COVID-19 virus to create inflammation in the body.
Zinc is an important trace mineral for our bodies and also has antiviral properties. Good food sources of zinc include beans, nuts, whole grains, red meat and poultry. Past studies on zinc’s effects on SARS-CoV, a “cousin” to COVID-19 showed interesting viral blocking effects. Based on that research, it has been suggested that zinc may inhibit COVID-19 virus’ ability to enter into human cells and replicate itself.
Here’s a delicious ratatouille recipe that uses a variety of vegetables to make a delicious and flavorful stew- https://healthiersteps.com/recipe/easy-ratatouille-recipe/
Adding beans to this recipe is an easy way to add protein and zinc for even more health benefits!
Well-wishes,
Danna
About Danna:
Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care. For more information, call 828-333-3339 or go to www.mountainintegrative.com.
Sun Soo Geungang (Health) #1 – Exercise
/in Geungang, News, Thought Leadership ArticlesDear all,
In the Korean language, it turns out there are numerous ways to say “crisis”, and one of the “crisis” words means “bifurcation or diverging point.”…one path that splits into two. Any time there are two ways to possibly go, there is the power of choice. Even though a lot of things are out of our control, it is important to pay attention to the things we can control and the choices we can make, as a way to maintain our personal resilience.
Since our “homestay” began, I’ve been out walking daily, usually with my husband, and always paying close attention to the “6-foot away rule” if we pass anyone on our path in the woods. We’ve done these walks B.C. (before COVID), without much other “foot traffic”; in fact, it was rare to see another person. But now? Lots of people are getting out in the fresh air and choosing to make this time a healthier time by walking.
At Sun Soo now, thanks to our “Internet-savvy” instructors, we have a choice every day about how we want to continue our practice and incorporate daily exercise in our lives. Our martial arts practice has a number of health benefits that are especially important now. Exercise helps us to “stay in the moment” and to decrease anxiety. It supports proper immune system function by enhancing immune system competency and regulation. Studies continue to show that regular physical activity and frequent structured exercise reduces incidence of viral and bacterial infections in addition to decreasing other chronic diseases such as cancer, inflammatory disorders, type 2 diabetes and heart disease. Regular
exercise for all ages, but especially in older adults, increases both numbers and effectiveness of a variety of immune cells in our bodies: T cells, natural killer cells and neutrophils.
Currently the WNC data shows that all the work each of us are doing to stay home is working! Don’t stop- we still have a ways to go! As we continue to “flatten the curve” of coronavirus, take heart and know that by choosing to do your martial arts practice, you are choosing to support your health in a variety of ways.
Well-wishes,
Danna
About Danna:
For more information, call 828-333-3339 or go to www.mountainintegrative.com