1 00:00:00,000 --> 00:00:00,000 2 00:00:16,340 --> 00:00:18,562 Hey , everyone , I'm Lieutenant Colonel 3 00:00:18,562 --> 00:00:20,507 Jessica D's your Air Force Reserve 4 00:00:20,507 --> 00:00:22,710 Command Public health officer . By now 5 00:00:22,710 --> 00:00:24,599 you've seen the messages from the 6 00:00:24,599 --> 00:00:26,377 Centers for Disease Control and 7 00:00:26,377 --> 00:00:28,488 Prevention , and her health officials 8 00:00:28,488 --> 00:00:30,599 speak on the preventative measures we 9 00:00:30,599 --> 00:00:32,766 all should take toe win this invisible 10 00:00:32,766 --> 00:00:34,654 war on Cove in 19 as we enter our 11 00:00:34,654 --> 00:00:36,932 seventh month and the current pandemic , 12 00:00:36,932 --> 00:00:38,988 we also in our cold and flu season . 13 00:00:38,988 --> 00:00:41,210 Fortunately , the preventative measures 14 00:00:41,210 --> 00:00:43,321 that are helping flatten the pandemic 15 00:00:43,321 --> 00:00:45,488 curve may minimize transmission of the 16 00:00:45,488 --> 00:00:48,230 flu virus and common cold viruses . As 17 00:00:48,230 --> 00:00:50,520 tired as we maybe it's essential we not 18 00:00:50,520 --> 00:00:52,298 let our guard down and continue 19 00:00:52,298 --> 00:00:54,760 practicing strict hygiene procedures to 20 00:00:54,760 --> 00:00:56,760 minimize disease spread and protect 21 00:00:56,760 --> 00:00:59,360 each other . Another aspect of disease 22 00:00:59,360 --> 00:01:02,000 prevention is wellness . Overall , good 23 00:01:02,000 --> 00:01:04,170 health . As we continue to learn more 24 00:01:04,170 --> 00:01:06,440 about the novel coronavirus , we are 25 00:01:06,440 --> 00:01:08,540 learning of actions we can take to 26 00:01:08,540 --> 00:01:10,680 improve our health , which may lessen 27 00:01:10,680 --> 00:01:13,360 the severity of outcomes to Cove in 19 28 00:01:13,370 --> 00:01:15,710 and the flu virus . Today , I'm excited 29 00:01:15,710 --> 00:01:17,821 to team up with the Air Force Reserve 30 00:01:17,821 --> 00:01:19,877 commands expert in human performance 31 00:01:19,880 --> 00:01:21,991 major Aaron Jenkins . She is going to 32 00:01:21,991 --> 00:01:24,047 share her recommendations for taking 33 00:01:24,047 --> 00:01:26,158 control of your health in winning the 34 00:01:26,158 --> 00:01:28,269 war of disease through prevention and 35 00:01:28,269 --> 00:01:31,000 wellness . Focusing on wellness is 36 00:01:31,010 --> 00:01:33,160 always important , but it can be 37 00:01:33,160 --> 00:01:35,216 difficult with the added stress of a 38 00:01:35,216 --> 00:01:37,660 pandemic . When adapt into your new 39 00:01:37,660 --> 00:01:39,460 normal , it is easy to neglect 40 00:01:39,470 --> 00:01:41,860 essential self care behaviors such 41 00:01:41,860 --> 00:01:44,480 asleep exercise , nutrition and 42 00:01:44,480 --> 00:01:47,080 maintaining a routine . But these 43 00:01:47,080 --> 00:01:49,247 changes over time could be detrimental 44 00:01:49,247 --> 00:01:51,600 to your physical mental health and 45 00:01:51,600 --> 00:01:53,720 eventually may negatively affect your 46 00:01:53,720 --> 00:01:57,230 resilience . My challenge to you is to 47 00:01:57,230 --> 00:01:59,320 incorporate small behavioral changes 48 00:01:59,320 --> 00:02:01,320 that over time will have a profound 49 00:02:01,320 --> 00:02:04,020 impact on your health . My first 50 00:02:04,020 --> 00:02:06,020 recommendation for better health is 51 00:02:06,020 --> 00:02:08,040 getting the right amount of quality 52 00:02:08,040 --> 00:02:11,760 sleep sleep dot org's recommends 7 to 53 00:02:11,760 --> 00:02:15,460 9 hours per day For most healthy adults , 54 00:02:15,470 --> 00:02:18,280 getting less than the recommended hours 55 00:02:18,280 --> 00:02:20,620 will call sleep depth in May . Result 56 00:02:20,630 --> 00:02:22,870 in a weakened immune system , weight 57 00:02:22,870 --> 00:02:25,110 gain and deteriorating physical and 58 00:02:25,110 --> 00:02:28,160 mental health to take control of your 59 00:02:28,160 --> 00:02:30,470 sleep health . It is crucial to get 60 00:02:30,480 --> 00:02:33,570 back into a routine disruptions to your 61 00:02:33,570 --> 00:02:36,030 daily routine . Due to Cove in 19 we 62 00:02:36,030 --> 00:02:37,919 have a significant impact on your 63 00:02:37,919 --> 00:02:39,890 circadian rhythm . Their circadian 64 00:02:39,890 --> 00:02:41,640 rhythm is the body's internal 65 00:02:41,640 --> 00:02:43,690 biological clock , carrying out 66 00:02:43,690 --> 00:02:45,857 essential functions and processes such 67 00:02:45,857 --> 00:02:48,150 as a sleep wake cycle . This is 68 00:02:48,150 --> 00:02:50,261 especially true , with disruptions in 69 00:02:50,261 --> 00:02:52,250 mealtime and artificial blue light 70 00:02:52,250 --> 00:02:55,480 exposure . Staying indoors all day and 71 00:02:55,480 --> 00:02:58,020 participating in too much screen time 72 00:02:58,020 --> 00:03:00,440 at night , including smartphones , will 73 00:03:00,440 --> 00:03:02,580 significantly impact how your body 74 00:03:02,580 --> 00:03:05,360 releases the key hormone melatonin . 75 00:03:05,840 --> 00:03:09,530 Next , get movin . Exercise is crucial 76 00:03:09,540 --> 00:03:11,596 for weight management , heart health 77 00:03:11,596 --> 00:03:13,262 and mental health . It can be 78 00:03:13,262 --> 00:03:15,151 challenging to stick to your team 79 00:03:15,151 --> 00:03:17,207 during a pandemic , as some gems may 80 00:03:17,207 --> 00:03:20,060 have closed or restricted and perhaps 81 00:03:20,060 --> 00:03:23,410 plan physical events such as races have 82 00:03:23,420 --> 00:03:26,230 been canceled . Or maybe you haven't 83 00:03:26,230 --> 00:03:28,286 established a workout routine before 84 00:03:28,286 --> 00:03:30,063 the pandemic , and now it feels 85 00:03:30,063 --> 00:03:32,100 impossible to start . Do not be 86 00:03:32,100 --> 00:03:34,450 discouraged . All movement counts . 87 00:03:34,460 --> 00:03:37,050 Change your focus on moving more , such 88 00:03:37,050 --> 00:03:39,050 as taking the stairs instead of the 89 00:03:39,050 --> 00:03:41,106 elevator , parking at the end of the 90 00:03:41,106 --> 00:03:43,161 parking lot and getting up in moving 91 00:03:43,161 --> 00:03:45,250 while teleworking . It all adds up . 92 00:03:45,640 --> 00:03:48,000 Taking at least 10,000 steps today can 93 00:03:48,000 --> 00:03:50,560 have a profound impact on your health . 94 00:03:50,570 --> 00:03:52,792 It is also a great time to get creative 95 00:03:52,792 --> 00:03:54,790 and try new modes of ST training . 96 00:03:54,800 --> 00:03:57,330 Resistance bands , suspension bands , 97 00:03:57,330 --> 00:03:59,790 kettlebells and network can all be done 98 00:03:59,790 --> 00:04:01,850 at home and have been proven to reap 99 00:04:01,850 --> 00:04:03,850 similar benefits as using equipment 100 00:04:03,850 --> 00:04:06,460 found in fitness centers . It isn't a 101 00:04:06,460 --> 00:04:09,210 comment to spend more time indoors , so 102 00:04:09,210 --> 00:04:11,960 plan for 15 minutes in the sun during 103 00:04:11,960 --> 00:04:14,680 midday to help your body make vitamin D . 104 00:04:14,690 --> 00:04:17,450 This is a small daily step to boost 105 00:04:17,450 --> 00:04:19,970 your mood in your immune system . 106 00:04:20,440 --> 00:04:23,190 Finally , fuel your body for success . 107 00:04:23,200 --> 00:04:26,430 Diets that are limited variety and high 108 00:04:26,430 --> 00:04:29,040 and processed food can weaken your 109 00:04:29,040 --> 00:04:31,670 immune system , choosing a variety of 110 00:04:31,670 --> 00:04:33,730 whole foods and selecting items rich 111 00:04:33,730 --> 00:04:36,120 and probiotics and limiting processed 112 00:04:36,130 --> 00:04:38,600 foods well . Naturally . Fuel your body 113 00:04:38,600 --> 00:04:40,656 with the micro nutrients required to 114 00:04:40,656 --> 00:04:43,420 boost your immune system . Ah , great 115 00:04:43,420 --> 00:04:45,490 resource to help you set goals for 116 00:04:45,490 --> 00:04:47,880 healthy eating is choose my plate dot 117 00:04:47,880 --> 00:04:50,730 gov application . Finally , don't fall 118 00:04:50,730 --> 00:04:53,490 into the trap of mindless eating . Meal 119 00:04:53,490 --> 00:04:55,990 planning . Prepping and portion control 120 00:04:55,990 --> 00:04:58,268 are all great ways to avoid overeating . 121 00:04:58,840 --> 00:05:00,673 By implementing these behavioral 122 00:05:00,673 --> 00:05:02,896 changes , you will take control of your 123 00:05:02,896 --> 00:05:05,062 health and win at wellness through the 124 00:05:05,062 --> 00:05:07,062 pandemic and beyond . Improving our 125 00:05:07,062 --> 00:05:09,284 health today protects the health of our 126 00:05:09,284 --> 00:05:11,507 force . Tomorrow . Disease continues to 127 00:05:11,507 --> 00:05:13,229 be our enemy , but we have the 128 00:05:13,229 --> 00:05:15,062 opportunity to change the way we 129 00:05:15,062 --> 00:05:17,510 respond to it by improving our wellness . 130 00:05:17,510 --> 00:05:19,630 So we may better respond to diseases 131 00:05:19,630 --> 00:05:21,463 and enhance resilience so we can 132 00:05:21,463 --> 00:05:23,760 continue being the most lethal weapon 133 00:05:23,760 --> 00:05:26,450 system in the Air Force arsenal . 134 00:05:32,540 --> 00:05:32,750 Yeah ,