Recently I wrote an article about the psychology of supermarket design and shopping where we learned this:
“Upward of 50 percent of what we buy in a supermarket we had no intention of buying as we walked in the door,”
– Environmental Psychologist Paco Underhill
In a nutshell, the supermarket industry has been studying and manipulating its shoppers (you and me) for years. Their goal is for each of us to buy more stuff and spend more money every time we enter their stores. From the crisp, bright lights to our favorite, familiar music to perfectly placed products, every inch of every major supermarket is strategically planned. All to keep us off our best, frugal game and to entice us to fill our carts with items that we may or may not want or need.
So, with my newfound knowledge, (link to article in References), I have adopted a new strategy for getting in and out of a grocery store quickly, efficiently and with bags full of only those items on my list.
Want to give it a try?
Step #1 :: Find your baseline
Next time you walk into your usual grocer/supermarket, time the trip from the moment you grab your cart to the moment you push that cart up to the register. I use my iPhone’ stopwatch feature. Don’t rush. Just shop as you normally do.
Step #2 :: Set a timer
For the following shopping experience, head back to the same store and as you grab a cart, set a timer for 20 minutes. I use my iPhone’s timer feature. Don’t rush. Just shop as you normally do. When the timer goes off, make a mental note of where you are in the store as well as how many more items you still need.
Step #3 :: Make a list
If you don’t use a list for your grocery shopping, do yourself a favor and start. Today. Recently I did an app search for grocery lists and I had no idea how many options are available. Maybe download a few and see which works best for you. And while I do use the Publix shopping list feature through their website, I also use the notes app on my iPhone where I keep my “master” shopping lists for several different stores (grocery, home improvement, health food, big box club). Before we go to any store, we make a list. Every time. Once you realize how it speeds up your shopping trips, you will too.
Step #4 :: Check the grocery store website for specials
Every week, each grocery store will post their BOGOs (Buy One Get One), Special Buys as well as other discounted product pricing on their website. Go through their weekly “flyer” and check for the items that you would like to purchase. Doing this before you get to the store will save you the time and trouble of walking down each aisle looking for anything that is “on sale.” If your grocery store has an online list feature, you can add those sale items and they should be easy to remove the following week when they are no longer discounted.
Step #5 :: Use your list and your timer
You found the perfect list app and you have added and sorted all the items you need. As you grab a shopping cart and push it into the same grocery store, start your timer. Don’t rush, but using your list, work your way through the store picking up only those items on your list. If you see something you forgot but need, get it and be sure to add it to your master shopping list. Don’t follow the time, but methodically work your way through the store. If the 20 minute timer goes off before you get to the register, that’s ok, but mentally review your shopping experience and see if you can figure out where you might be able to shave off some time. You don’t need to be the proverbial bull in the china shop and plow your way through the aisles.The goal of this 6 step strategy is to become calm and confident, not rude and rushed.
Step #6 :: Stick to your list and to your timer
Once you find your rhythm in the store, you will realize that you can get in and out in under 20 minutes. This is where it gets fun. You will surprise yourself when you check your timer and see you still have 5 minutes to spare as you push your cart with your bagged and paid for items out the door. Have a short list? Set your timer for 15 minutes. Ready for a fun challenge? Set it for 10.
Several times I catch myself spending too much time deciding on a flavor or a size and I have learned to just make a decision and move along. There are also times I find myself lingering as I check out a new or different product. This is where a little self discipline comes in handy and as I put the product back on the shelf, I say out loud “that’s not on your list.” When you create and stick to your list you will learn quickly that you can find your grocery items easily and efficiently and turn a frustrating chore into a fun challenge.
Creating and sticking to a shopping list will get you in and out the store quickly and efficiently giving you peace of mind knowing you purchased everything you needed on this trip. And, if you have been tracking your expenditures, you will see that you are saving money week after week because you are not tempted to pick up any unnecessary items … no matter how good they look, smell or are discounted.
As you continue to use this 6 step strategy, you will become comfortable making a list, following it, sticking to your time and money budget and who knows … maybe even enjoying your short but very productive time in your friendly neighborhood grocery store.
I’ve done the research so you won’t have to, but I do hope you will check out a few of the resources / references listed here.
When we enter a supermarket, we are unwittingly subjected to the result of decades of psychology research on consumer behaviour. But just what tricks of the mind are they up to? And what can you do to avoid their spending traps? Supermarket Psychology: How They Use Science to Make Us Spend More
From the layout to the little old lady who hands out samples, we explain the psychological tricks the supermarket uses to get you to buy food you don’t want: How to Buy Food: The Psychology of the Supermarket
It is undeniable that the goal of every business is to entice customers to spend as much money as possible, and grocery stores are no different. In fact, the supermarket industry has taken the psychology of product placements and store design to a rather impressive level. Every detail about every store is based on shopping data accumulated from many years of studying YOU.
Recently, I ran across an article that opened my eyes to the interesting topic of “supermarket psychology”. After lots of research in to many (nowhere close to all) aspects of the supermarket industry, it is safe to say not only am I impressed, but I will never shop for groceries the same again. Learning about the hows and whys and whats of the supermarket industry has been nothing short of fascinating.
So, let’s dive in, shall we?
“After millions of years of survival based on simple distinctions, it may simply be that we are biologically unprepared for the number of choices we face in the modern world” – Barry Schwartz, Author, Paradox Of Choice
The average supermarket offers around 64,000 products. Sometimes while working my way through the isles, I marvel at the abundance of … everything … lots and lots of everything. This is a good time for a quick segue into Barry Schwartz’s highly influential 2004 book, The Paradox of Choice. Rather than increasing our sense of well-being, Schwartz says that too many choices in life can cause paralysis as well as increasing levels of anxiety, depression, and wasted time. Mix this thinking with a little FOMO (fear of missing out) and there is a good chance you will be compelled to buy one or two (or ten) items that were not on your list. As I am checking out, just about every cashier will ask “Did you find everything you you were looking for?” My typical answer? “Yes … and then some.”
How does that happen? Just about every time? Well, it starts the moment we walk into the store. Years ago, we used to say “work the perimeter of the store” when talking about smart grocery shopping. Today, that is no longer a perfect strategy because those pesky supermarket researchers are on to us. The usual whole foods and basic necessities have been infiltrated by snacks, prepared foods and other specialty items.
Every moment we spend in a grocery store is calculated starting with the shopping carts. When Mike and I travel, we usually end up grabbing some groceries at one of the small town grocers near our campground. The carts are usually well worn and a lot smaller than those that are now at my local Publix. The new carts have a cup holder so that we can grab a soda in the deli as well as a spot for our phones so we can chat while we slowly wander through the aisles. The best part? Plenty of room for everything on our list … and then some.
Even our movement is calculated and directed: upon entering the store, we push our cart to the right where we are immediately greeted by a maze of specials and seasonal items. Oh look! There are large bottles of ketchup! Buy one get one free! We use ketchup … sometimes. Last year I tossed an unopened bottle that was several years past it’s “best by” date. Turns out we rarely use ketchup.
“Upward of 50 percent of what we buy in a supermarket we had no intention of buying as we walked in the door,” – Environmental Psychologist Paco Underhill
Walk into a small town grocery store and it will seem dark and dingy compared to the newer stores where everything is bright and colorful and shouts “you NEED me!” Look at those flowers – they are beautiful and would brighten up any room. Wait. What’s that smell? Cookies? Wow. Those ovens never get a break. Wait. Chocolate chip? Maybe I’ll treat myself. Ooops. I barely made it into the store and already an impulse buy is in my cart. (What are the odds the container remains closed till I get home?)
And then there is the fabulous rainbow of colors that lives in produce. Easy to open and eat salad kits (or personal salads in my house) are on sale and I need to load up on lots of veggies so that I can enjoy those CCCs guilt free. Strawberries are 3 for 10, so I grab a couple not remembering if we need more. Obviously, I have forgotten that food on sale isn’t a great buy if it ends up in the trash because it sat in the fridge/on the counter too long.
So far, my very colorful cart shows great promise for a very healthy Lisa (um … except for the cookies). My cart and I cruise past the sushi and fresh seafood and turn down an isle full of brightly colored packages. Who knew there are so many shapes and sizes and flavors and boxes and bags and containers of rice and pasta and tomatoes? Ambient music softly fills my ears and I mindlessly start singing along. Haven’t heard that oldie but goodie for a long time. Is that Chicago or Bread? Brings back so many great memories.
Sensory overload is kicking in and I am completely unaware. The highly researched play list is very quietly inviting me to slow down, take my time and enjoy the shopping experience. I am also unaware that there are no clocks, no windows and no sense of whether it’s been 10 minutes or an hour since I walked into the store.
Back to supermarket psychology, here’s something that I found really interesting: Scientific research has demonstrated that our decision making becomes more impulsive and emotional after around 23 minutes in a supermarket. Most of us can’t get through the sale items, flowers, baked goods and produce in 23 minutes! Worse yet, after 40 minutes – roughly a typical weekly shop – they found that the brain gets tired and effectively shuts down, ceasing to form rational thoughts.
Remember those 64,000 items that a typical grocery store offers? The Paradox of Choice is about the paralysis we experience from the overwhelming amount of choices. Our brain simply gets tired of making choices so it doesn’t and instead we start loading our cart with stuff not on our list and not even on our radar.
“Eye Level is Buy Level”
Ever wondered how some products get placed on the bottom shelves (hard to see) or on the top shelf (hard to reach) and others get placed at eye level? After diving down yet another rabbit hole, essentially “Slotting allowances/fees” are paid by food manufacturers to retailers in order to get items onto shelves. There are other fees for inclusion and placement as well as making sure the product stays on the shelf, but just know that most grocers not only sell shelf space but shelf positioning too. Everything is very well calculated to make sure products move and money is made. Reading through the data is enough to make your eyes bleed, but there are links at the bottom if you are interested in learning more.
The cereal aisle is fascinating (at least to me) in that brands aimed at adults are placed higher on the shelf (adult eye level) while brands aimed at kids are placed lower (kid eye level). Even more fascinating is that the eyes of the people or characters on the cereal boxes are strategically directed either straight ahead (for adults) or at a slight angle down (for kids). Next time you are in the cereal aisle, check it out.
So here we are, it’s been 30 minutes and we are still in the middle of the store contemplating cereal packaging and we have no milk, eggs, butter or bread. You know, the staples. It’s a good bet that most of those items are along the back wall in the left rear of the store. How do I know that? Everyone in supermarket design knows that.
Why isn’t there a special aisle for all the stuff we usually buy every week?. The Staples Aisle. That would really make our trips to the store short and very productive. Just makes me smile typing this. What fun would that be? You wouldn’t want to miss all the supermarket psychological magic that happens down each and every aisle now would you? What? There’s more? My brain is fried already.
Yes. There’s always more.
We finally have our milk, eggs, bread and butter … and maybe some cheese … and ice cream … and we are finally at check out. This shopping thing has made me hungry so I grab a bag of M&Ms for the ride home. Apparently this unplanned and last minute purchase is not just a thing but a BIG thing: According to the marketing research company, IRi, Americans spent $6 billion (yes, that’s a B) in checkout purchases alone in 2020 (over $5 billion was something edible).
Wow. Is your head spinning yet? Mine certainly is.
A 2012 meta-analysis found that impulse buys “can account for anywhere from 40% to 80% of purchases depending on product category. Never has list making been so important.
The most common suggestion from each article I read is to make a shopping list and stick to it.
I use the notes app on my phone as well as the Publix shopping list feature (yes, you need to create an account). If there is a Publix nearby when we are traveling, I can plug in the address and my list will appear with the correct aisle for each item. I find this feature helpful as it allows me to find things quickly no matter where we are.
Thanks for coming along for the ride. I hope you have found this information about the psychology of supermarkets as interesting as I have. Not gonna lie … I grew whiskers and a tail while doing my research. However, instead of being manipulated through the maze that is the modern supermarket, my goal is to create awareness and to arm you with the information you might need to quickly and efficiently buy the products you want, keep spending to a minimum and move along with your day.
I’ve done the research so you won’t have to, but I do hope you will check out a few of the resources / references listed here.
Resources and References
When we enter a supermarket, we are unwittingly subjected to the result of decades of psychology research on consumer behaviour. But just what tricks of the mind are they up to? And what can you do to avoid their spending traps? Supermarket Psychology: How They Use Science to Make Us Spend More
From the layout to the little old lady who hands out samples, we explain the psychological tricks the supermarket uses to get you to buy food you don’t want: How to Buy Food: The Psychology of the Supermarket
Over the last several years, my diet has been changing and evolving. After doing some research about plant based diets, it seems like the migration to consuming more plants and less meat and animal products is more common than I thought. And while I am not a vegan or even a vegetarian, I can now happily slap a label across my chest: flexitarian. After all, we are told being flexible is a good thing, right? Lisa the Flexitarian. Has a nice ring to it.
Harvard Health Publications breaks the different plant diets down like this:
Vegetarian diet variety
Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.
Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.
Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
Vegan includes no animal foods.
To be more specific, this is the Flexitarian Diet:
Eat mostly fruits, vegetables, legumes, and whole grains.
Focus on protein from plants instead of animals.
Be flexible and incorporate meat and animal products from time to time.
Eat the least processed, most natural forms of foods.
Limit added sugar and sweets.
In my opinion, this sounds a lot like “everything in moderation.”
The American Gut Project is conducting the world’s largest gut health study and has some fascinating insights that can help all of us improve our health. The study is a massive citizen science project that gathered microbiome samples from more than 10,000 people and showed that people who eat around 30 different plants every week have much greater microbial diversity than those who eat just 10.
After analyzing the stool samples of more than 10,000 people from around the world, they discovered that the number one factor for a healthy gut was the number of different plants eaten in a week.
The magic number? 30.
The research showed that people who ate more than 30 different plants per week had a more diverse mix of gut bacteria than those who ate less than 10. Our gut is like a tropical rainforest with loads of species living and working in harmony. We WANT a diverse amount of bacteria because those microbes are exceptionally good at optimizing our gut.
More plants = more good bacteria in our gut
More good bacteria = stronger immune system response
Stronger immune system response = healthier & more vibrant life
So, in an effort to help you migrate to a lighter way of eating, here are some great ideas about how you can easily add more plants to your weekly food intake:
An Apple a Day
After my morning walk with my dogs (see article here), we all share an apple. I cut and eat. They do tricks and eat. An Apple a Day. Everyone’s happy.
Fruit Smoothies
After the apple and fun dog tricks, it’s Smoothie Time! My smoothie’s pack a punch – Mike’s are almond milk based and usually banana and a variety of berries. Mine are coconut water based and more citrusy: pineapple, cuties, lemons, limes (waaaay better with limes!) and sometimes strawberry or raspberries. Then comes beets, chia, flax, sesame, turmeric, ginger, moringa, spirolina, MCT and a green powder that blends lots of fruits, veggies and grasses. We both start our mornings with 10-15 plants (not counting the green blend), all mixed together and all super good. It is quite common that my smoothie is by far the yummiest thing I eat each day. The NutraBullet does a good job and gets a workout every day.
Super Salads
Salads are another easy way to incorporate more plants – this time vegetables. Skip the iceberg and go for darker, leafy varieties. I usually pile on carrots, celery, onions (red or white), sweet peppers and broccoli. Sprinkle on some pepitas (pumpkin seeds) or other nuts for extra crunch AND extra plant foods for your diet.
Chinese Veggie Buffet
If you really want to hit the food variety home run, visit your local Chinese buffet. Skip the fried stuff and try the stir fry veggies instead. Along the buffet, scoop out some extra broccoli to go with that seasoned chicken (or skip the chicken and just take the broccoli). Sautéed cabbage with carrots is very good and the crisp stir fry green beans are one of my favorites. You could easily add another 10-15 different veggies in just one lunch! This is also an opportunity to try a new vegetable. Ever eat bok choy? Why not?
Wholesome Granola
For over a year, I have been making granola. I found a recipe, have tweaked it, and I now make it just about every two weeks. Each handful contains organic rolled oats, walnuts, pecans, pepitos, sesame seeds, chia seeds, cinnamon, coconut oil and honey. Throw in some dried fruit and that’s 10 additional plants to add to your diet. Mike adds it to his yogurt in the morning and I toss in some dark chocolate chips for a perfect after dinner treat.
Whole Fruits
Seasonal fruit is always a crowd (and tummy) pleaser. Watermelon, cantaloupe, grapes, strawberries, blueberries and cuties combine for a beautiful addition to any plate. Eat (not drink) the Rainbow. The more colors, the better and whole fruit provides the much needed fiber and natural sugars that helps you feel full and satisfied. Extra bonuses? Whole fruit will quench your thirst as well as help you avoid the added sugar or worse, high fructose anything, found in most fruit juices.
Hydration Helpers
Summer in Northwest Florida (where I live) means hot and steamy. In addition to a tall glass of lemon water after doing some yard work, enjoy some chilled watermelon or a crunchy dill pickle. Olives your thing? Mine too. Several spoonfuls straight out of the jar will check that box for much needed sodium to replace what was lost through sweat.
Fermented probiotics
Another great option to add variety is fermented foods like pickles, kimchi or sauerkraut. These special foods will also provide some helpful probiotics to aide in digestion.
Essential Oils
While reading the foreword to a book on essential oils, the author mentioned that in addition to foods, EOs can also be included in your weekly intake – especially if they are topically applied. I use rollers all the time and after reading this, I had a “why didn’t I think of this before?” kind of moment. Check out the point system by the Gut Health Doctor Team in the Resource/Reference links at the bottom of the page. They don’t mention essential oils, but if they did, they would probably be a similar point value as spices. So every time you roll on that calming blend to sooth your nerves, you are adding several different plants onto your list.
I hope these ideas have inspired you to think about how you can change up/enhance your diet. In fact, I would like to challenge you to keep a list of all the plants you consume for ONE week. Any plant is fair game: vegetables, fruits, beans, nuts, seeds, spices and even essential oils. Variety is the key. After 7 days, go through each day’s list and see if you can reach the goal of 30 DIFFERENT plants. While doing research for this article, I was a little shocked by the fact that the average American diet only consists of about 10. And, I don’t think I have to give you three guesses as to which vegetable is consumed the most.
Here is my list where I recorded and then compiled all the different plants that I consumed in 7 days. After doing this for a few weeks, I noticed that I will need to explore different options as I seem to buy the same and eat the same each week. So this was a super interesting experiment for me and I challenge you to give it a try.
30+ Plants a Week Challenge – Lisa’s 7-day compiled list
Apple Cantaloupe Pineapple Lemon Lime Clementine Blackberry Raspberry Blueberry Kiwi Beet Ginger Turmeric Parsley Coconut water Powdered green mix: Wheat grass, barley grass, alfalfa grass, spinach, spirulina, broccoli, chlorella, rose hips, pineapple, carrot, cherry, green tea leaf, açaí berry, beet root, maca root, raspberry, flax seed Garlic Mixed greens/ salad (misc leafy greens) Cranberry Walnut Pecan Pepitos Avocado Rice Black beans Celery Onion Sweet peppers Wheat Tomatoes Corn Snap peas Radish Kale Cabbage Green beans Zucchini Hot peppers Oats Cinnamon Pickle Black olive Green olive Edamame Broccoli Red onion Carrots Baby peas
Resources/References
If you are looking to take a deep dive, Forks over Knives is an amazing website that offers recipes, cooking classes, meal plans and great information for beginners to a plant based diet/lifestyle. Lots of hand-holding if you need it: https://www.forksoverknives.com
No excuse. You should be walking. Every. Single. Day.
If you do an online search for the “benefits of walking,” you will get several pages from a bunch of different sources all explaining the amazing advantages of walking as exercise. Try it yourself and you’ll see what I mean. Everything from mood enhancer to joint lubricator to heart stimulator. Walking does it all.
One of the most powerful ways to maintain a healthy weight, keep your joints strong, and live longer is also one of the simplest, no matter your age. The health benefits of walking are endless, and experts agree by adding walking to your daily routine, you can greatly improve your physical and mental health.
But please, don’t head to the gym (if you can avoid it). Get outside. In fact, I have known for years that if you want to get to know your neighbors, grab your dog’s leash, put your baby in a stroller or your youngster on a bicycle and go for a walk. What if your neighborhood doesn’t have a lot of active outdoor participants? Do it anyway. In fact, conduct your own experiment … get out and walk every day and in a few months, you will probably see other people getting out and walking every day. I promise. It’s a thing. I’ve seen it happen.
When I was in my mid 20s, I did something that changed my life: I got a dog. Kaley was a Golden Retriever, Labrador Retriever mix and was about as awesome as they come. She was an active puppy and pushed me into a twice daily walking routine.
That was over 35 years ago. An overseas trip, a few bouts with the flu when I could not lift my head off the pillow and a week or so after my hip resurfacing surgery are pretty much the only times I have missed a day walking with my dogs. That’s a long time and a lot of walking.
It hasn’t always been easy, but active dogs are quite an incentive. Walking with the flu is no fun, but I’ve done it. Walking dogs after hip surgery is tricky … but possible. Crutches helped me hobble the block or so to the park where a chuck-it sling shot allowed my dogs to run, retrieve and enjoy some time outside. Extra benefits? I got out of my “rehab” chair and actually started rehabbing my hip … and the rest of me.
My keeping up with The Goldens daily walk has been going on for close to 40 years. I have met and become good friends with many neighbors who didn’t necessarily live close by. I have watched children grow and friendly faces come and go. I have forged special bonds with fellow dog owners as we watched our dogs greet each other with joy and then run and chase each other around the yard. This is magical stuff that can’t be duplicated on a gym’s treadmill.
So, that’s the short of my long relationship with daily walking. For me, walking is so much a part of my life that I feel awkward and incomplete if I miss a day. And if this little testimonial doesn’t inspire you, maybe these little facts about the benefits of walking … will.
Walking is free
Here’s the best part – you are already equipped for this exercise. If you are bipedal, and able to hold yourself upright, you can walk. A decent pair of shoes is helpful, but not always necessary. Your bare feet would absolutely LOVE to wander around on grass at home or in a park. But for the most part, any type of foot covering will do. The “barefoot” movement has created a growing industry of minimalist shoes. For many years, the shoes I have worn not just for walking but also for dog agility are Vibrams, otherwise known as gloves for your feet. Neither option is free, but they do allow your feet to work the way nature intended.
Walking helps to strengthen the spine and improve mobility
As we walk, the motion helps push our body fluids throughout our joints and muscles. You’ve heard the phrase “Use it or Lose it?” Well, it’s true. Think about the last time you got out of your car after a several hour drive. If you are like me, you are a little stiff. It takes a few steps and some regular movement to loosen things up. If you stay more active each day, your body won’t have the opportunity to freeze up. Dr Steven Hulme shares more information here.
Walking reduces stress
As the saying goes: “Walk it off!” Research has proven that walking helps people feel better and especially when outside, is an instant mood booster. As you walk, you can either try to work though any problem … or … you can allow yourself to concentrate on the birds and flowers and trees and nature all around you. Is that bird just chirping? Or is he saying something to you? Ha! Listen and find out. Blue Cross has a nice article here.
Walking improves your cardiovascular system
As you walk, Your calves act like a pump and they help to circulate blood back to your heart. Better circulation means lower risk of blood clots. Walking is one of the easiest ways to increase your physical activity and improve your health. Frank S. Ring from Walking for Health and Fitness has more information here.
It is my belief that unlike running, walking is something that you will be able to do until the day you die. If you do nothing else but start walking every day, it is very likely that you will lose weight and build muscle. And then if you choose to adopt a healthier lifestyle by being more careful about the food and drink that you ingest, I guarantee that your health will improve, you will lose weight and your body will change for the better. A simple way to start your journey to better health is to walk for exercise every day.
There you have it … a bunch of reasons to get out, put one foot in front of the other and walk as exercise. So, off you go! Grab your partner’s hand, your dog’s leash or your baby’s stroller and take a walk. Proven benefits that you can enjoy for the rest of your life.
“The number of prescriptions filled for anti-anxiety drugs spiked 34% and orders for anti-anxiety and anti-insomnia medications also increased from mid-February to mid-March and peaked around March 15, according to a new report released Thursday.
The increase “demonstrates the serious impact COVID-19 may be having on our nation’s mental health,”…
While not totally surprising, it’s still a sad statement and in many ways could have been avoided. I’m not going to debate the necessity of the stay-at-home orders. My research and findings are about how we can all stay sane and keep our immune systems healthy and happy.
Everywhere I have looked, I continue to see references to immunity. The vast majority of deaths attributed to the virus were people who had one or several underlying health issues and therefore were immunosuppressed. So, obviously, staying healthy means maintaining a healthy immune system.
Let’s start by looking at some of the signs and symptoms of stress, depression, anxiety and fear.
Stress and Chronic Stress
Irritability, which can be extreme
fatigue
headaches
difficulty concentrating
difficulty sleeping
feeling helpless
a perceived loss of control
frequent infections or illnesses
Find more information about stress at webmd.com here
Depression
Loss of interest in otherwise pleasurable things
Feelings of hopelessness
Decreased energy
Difficulty concentrating
Aches, pains, cramps
Difficulty sleeping
Changes in appetite or weight
Find more information about depression at healthline.com here
Anxiety
Panic attacks
Headaches
Irritability
Pounding heart
breathing problems
upset stomach
extreme fatigue
increase in blood pressure
muscle aches and other pains
Find more information about anxiety at healthline.com here
Fear
sweating
trembling
shortness of breath or difficulty breathing
pain or tightness in the chest
headaches, dizziness, feeling faint
confusion or disorientation
fear of losing control
feelings of dread
fear of dying
Find more information about fear/phobia at nhs.uk here
After researching and compiling these lists, what I find most interesting is the similarity between all four. When you review the lists, do any of these sound familiar? I think most of us would (sadly) have to say “yes.”
If you are experiencing many of the symptoms from any of these lists, I hope you will seek professional help. I am not a doctor — and I don’t even play one on TV — my goal here is to provide information that might prompt you to do some research to help improve your own personal condition. Another goal is to help you find NATURAL ways to help calm you and improve your overall well being, which can also boost your natural immunity.
So, how can we improve these symptoms of stress, depression anxiety and fear so that we feel better AND help boost our immune systems?
This one didn’t make any of the lists, but I think it should: turn off the “news”!!
“It’s important where you get your news” someone recently told me. I couldn’t agree more. But instead of arguing about which talking head is telling us fact or fiction, how about we just turn them ALL off? Ingesting too much “news” is a major culprit of increased stress, anxiety, depression and fear. Sadly, instilling fear seems to be one of MSM’s (main stream media) favorite games these days. Tuning OUT/turning OFF all of the chatter will be helpful to all of us.
#1 on many lists: Be Observant.
I like this one. Instead of ignoring your body, listen to it! Check the list of signs and symptoms again – my guess is that you will find a few things that you are struggling with. Understanding what is happening might help you find the right solution to feel “better” or “normal” again. Hopefully some of the suggestions offered here will help you manage and improve the symptoms.
I recently wrote an article about how to boost your immune system. Interestingly, the list to help you reduce stress, anxiety, depression and fear has a few crossovers to the list I wrote to help boost your immune system. Check out the list here and think about adding a few of the activities to your daily routine. Hopefully, that list and the suggestions I offer here will not only help you feel more relaxed mentally and physically, but will also strengthen your immune system.
Get Outside and Exercise
This one is so important that in addition to the article I wrote about boosting your immune system, I felt compelled to include it here too. Just about every article I read about how to reduce stress, anxiety and depression and fear included exercise. Why is that? Exercise lowers your body’s stress hormones – such as cortisol – and helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
I don’t know about you, but there were several nights when I was really struggling to sleep. My mind was racing, and I was unable to shut it down. Luckily, my 3-ish mile morning walks with my dogs allows me the opportunity for fresh air, sunshine, time to think/meditate and to give me the ability to commune with nature and neighbors. Pippin’s energy now has us doing an additional 30-minute walk at night and it has really helped me to shake off much of the day’s stress. All very good stuff.
So, take a walk, get on a bike, dance to your favorite music or practice yoga. All of these activities will help improve your mind and body. And, if you are outside, you get the extra benefits of fresh air and sunshine – both HUGE immune system boosters.
Check out more great information about how exercise can reduce stress from the Mayo Clinic here.
Read a Good Book
When was the last time you visited a library? I know most of us will buy online but there is something truly awesome about a library. If you don’t want to leave your house, there are a gazillion online outlets for downloading books to read and books to listen to. I recently discovered Chirp, which offers discount audiobooks. First, I downloaded several self improvement books and then I treated myself to a classic and one of my favorites – A Tale of Two Cities. For almost 17 hours, I was consumed by the awesomeness that is Charles Dickens. If you haven’t read a classic in a while (or ever) I highly recommend you pick one and learn why it has withstood the test of time. Here are some great options.
Get your hands dirty and grow something!
“Getting your hands dirty is actually a good thing. The more soil you get under your fingernails, the more you are exposing yourself to bacteria. And, the more bacteria you expose your system to, the harder it will be for them to invade your body.”
Lucky for me, I seem to have inherited a green thumb. Both of my grandmothers were gardeners and if you drive by my mom’s house, there is no doubt that she loves the chaos of flowers of every color beautifully arranged around her yard. And, I don’t know about you, but I just can’t wear gloves when I am working in the yard. I need to *feel* the dirt and the roots and leaves and the flowers. My guess is I have probably ingested a bunch of dirt along the way too – not on purpose, but if you have dirt/potting soil up to your elbows and your nose itches, things happen. Turns out that can be helpful too. I absolutely love this.
Another great thing about gardening, as if there aren’t enough great things already, is that when you are busy digging and planting and watering and enjoying, you are actually doing a form of meditation, which will help to create a sense of calmness and well being. My Grandma Mitchell used to hum while she was gardening. Maybe you will too.
Learn a New Language
If someone could explain the allure of Candy Crush, or any repetitive “game” like that, I would appreciate it. If I have some free time, I prefer to read and actually learn something. A few years ago, I discovered Duolingo – a free program that will systematically guide you through the process of learning to read and speak a new language. I kinda fell off the wagon when I had my hip surgery, but I am hoping to pick it back up soon. I really enjoyed the learning process. So maybe try Spanish one week, French the next week and one of the 22 other languages they offer during the third week and then decide which one really speaks to you. (Ha – pun intended). You can get started here.
So there you go – SIX great ideas to help you relax, refocus, and reenergize:
Tune out the Noise.
Pay attention to You.
Move your Body.
Engage your Mind.
Grow Something.
Learn something New.
I hope this information will help you find something that will calm your mind, body and soul. There are links to just about every source I found/used, but if you would like more information about anything listed here, please feel free to contact me.
As the coronavirus continues to spread around the world, there is so much uncertainty about what’s to come. What we do know, however, is that roughly 98% of the people who contract this virus will recover. That’s great news. Sadly, for the 2% who succumb to this disease, one of the words we continue to hear is that the majority had some sort of Immunosuppression. In other words, they were struggling with other health issues like hypertension (high blood pressure), diabetes and obesity.
We are constantly exposed to infectious diseases, bacteria and viruses (antigens), all intent on running amok and wreaking havoc. Without any built-in defenses to keep these invaders at bay, we’d all last about five minutes on this planet. Thank goodness we have an immune system. A strong immune system is the backbone of overall good health and the best way to keep us from getting sick or at the very least from staying sick. I have done some research into the immune system – what it is and how we can keep it as robust as possible. I hope you find this information helpful.
Definition of immune system: the bodily system that protects the body from foreign substances, cells, and tissues by producing the immune response and that includes especially the thymus, spleen, lymph nodes, special deposits of lymphoid tissue (as in the gastrointestinal tract and bone marrow), macrophages, lymphocytes including the B cells and T cells, and antibodies
Definition of immune response: a bodily response to an antigen that occurs when lymphocytes identify the antigenic molecule as foreign and induce the formation of antibodies and lymphocytes capable of reacting with it and rendering it harmless
Our immune system is an amazing and very complex network designed to fight off any viruses and bacteria that our body comes in contact with each and every day. However, if our immune system is weak, dysfunctional or unbalanced, when we are faced with a virus or bacteria instead of combating the “bug” easily, our immune system can go into hyperdrive creating what’s called a cytokine storm. At this point, our body is attacking itself. Learn more about the cytokine storm here.
Here are some easy ways we can show our immune system some love and keep it working at its best:
Wash your hands.
Yep – we have all heard this a lot lately, but it’s a great start to keep the bad stuff from entering our system. Be sure to wash for at least 20 seconds using good old-fashioned soap. Living with dogs and feeding raw, I usually wash my hands a lot anyway. Now I am making sure to wash a lot more frequently and more thoroughly. Learn more about the CDC’s guidelines for hand washing here.
Get enough sleep.
Sigh … seems like we are all struggling with this. I know I feel better when I have a decent night’s sleep. My Fitbit tells me that my sleep pattern is cyclical. Several “fair” or “good” nights followed by 3-4 “poor” nights. Quieting my mind seems to be my nemesis. However, when it comes to our health, sleep plays an important role. While more sleep won’t necessarily prevent us from getting sick, skimping on it could adversely affect our immune system, leaving us susceptible to a bad cold or case of the flu. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.
Sleep is also important because our bodies are busy repairing and building our immunity to thrive. Our damaged tissues and cells are being healed and restored. If we don’t get the right amount of sleep, then we are more susceptible to disease and infections. Learn more about how sleep can help our immune system here.
Don’t smoke.
True confession – I used to smoke – a total of maybe 5 or 6 cigarettes in my 20s. That’s about all I could tolerate. For those who do still smoke, you should know that the cold you just can’t seem to shake might actually be hanging around due to your smoking habit. Not only does smoking cause serious health conditions like cancer, but it also lessens your body’s immune response, making you more susceptible to infections. You may also find it harder to shake everyday illnesses that are no big deal to most healthy adults. Tobacco products damage virtually every system of the body, and the immune system is no different. Read about the ways smoking affects the Immune System here.
Find ways to manage your stress.
My life hasn’t really changed that much with this “pandemic”. I am self employed and have worked out of my house for almost 30 years. However, it has changed enough. And, the more I read and learn, I am really concerned about what life will look like in a few months, not only for me but for the rest of the world. This has caused many sleepless nights (see above).
Interestingly, short-term stress, the “fight or flight” response, can actually stimulate your immune activity. The immune system is crucial for wound healing and preventing or fighting infection. Read more about this interesting study here.
Keep in mind that today, we are not really dealing with short-term stress but the long-term kind that throws our bodies out of whack. What we should be striving for is homeostasis. Learn more about homeostasis here.
Our bodies are better at fighting infections and viruses when they are not also dealing with emotional and psychological stress. Today, it feels like we are all struggling with emotional and psychological stress by staying at home, staying away from friends and sometimes family and not knowing when or how this will “end”.
Some experts claim that stress is responsible for as much as 90% of all illnesses and diseases, including cancer and heart disease. Because the effects of stress are cumulative, even ordinary, day-to-day activities can eventually lead to more serious health issues. High stress levels also can cause depression and anxiety, again leading to higher levels of inflammation. In the long-term, sustained, high levels of inflammation point to an overworked, over-tired immune system that can’t properly protect us.
Find is a great list of things you can do to reduce stress here.
Eat well.
Eating “well” does not mean eating a lot. It means eating the most nutritious and appropriate foods to fuel our bodies.
“We can really boost our immunity through diet alone. Consistent intake of the micronutrients that help our bodies fight disease, is a natural solution to infection prevention,” says Cassie Majestic, M.D., an emergency medicine physician at UC Irvine Medical Center in Orange, California. “Micronutrients, or vitamins and minerals, are vital to disease-prevention and health development.”
Eating well also means cutting out or at least cutting back on processed sugar. Sadly, there is sugar hidden in so many otherwise “good” foods. It makes me crazy to check ingredients on items like peanut butter only to find that sugar is the SECOND ingredient on some popular brands. Really? Time to start reading labels! Recently, I discovered Crazy Richard’s peanut butter – originally purchased for the dogs but I think it’s the best flavored peanut butter that I have ever tasted. What’s in it? Peanuts. Go figure. Check out Crazy Richard’s All Natural Peanut Butter here.
Add Vitamins to your Diet.
In a perfect world, we would eat a perfect diet and our food would supply every nutrient our bodies needed. While I do try to eat well, it is far from “perfect” … whatever that means. My mom started us on vitamins when we were kids and I have taken supplements most of my life.
Here’s the bulk of what I currently take – I buy these from my holistic chiropractor.
Start with a good multi: Catalyn by Standard Process. Find more info here.
Add a great Vitamin C: Optimal Liposomal Vitamin C by Seeking Health. Find more info here.
And the more I learn, adding Vitamin D3 is essential. Check out Metagenics with added Vitamin K here.
Some specific information about Vitamin D3 (found on the Medical Newspress website):
One of vitamin D’s most important roles is keeping your immune system strong so you’re able to fight off the viruses and bacteria that cause illness. Vitamin D plays an important role in immune function.
2 things you NEED to know when selecting a D3 supplement:
1. Never take Vitamin D without Vitamin K2
Just as important as vitamin D3 is taking vitamin K2! Taking Vitamin D without vitamin K could actually be harmful to your health!
When it comes to calcium metabolism, vitamins D and K work together. Both play important roles. Vitamin D gets calcium into your blood and Vitamin K gets it to the bones and prevents the calcium from accumulating in your arteries, kidneys or heart.
You don’t want rogue calcium going to the wrong places, causing joint stiffness or arterial plaque. Vitamin K2 insures that your body uses calcium properly.
2. Most D3 Supplements are NOT absorbable.
When D3 cannot be absorbed, your body is unable to assimilate. So, do your research and find one that is absorbable for maximum benefits.
Find a full list of important vitamins and minerals that you should think about adding to your diet here.
Get off the sofa and exercise.
Here’s a headline for you:
Hospital analysis finds nearly 50% obesity in small sample of COVID-19 patients
Data was provided for 178 patients, about 12 percent. Of that group, 90 percent had an underlying medical condition, including:
Hypertension: 49.7%
Diabetes: 28.3%
Chronic lung disease: 34.6%
Cardiovascular disease: 27.8%
Obesity: 48.3%
For patients aged 18 to 49, obesity was the most prevalent underlying condition, according to the study. Nearly 60 percent of those hospitalized were obese. Read the entire article here.
Walking has been my form of exercise for over 20 years. I figure that as long as I am able to put one foot in front of the other, I will walk every day … hopefully with a few dogs. Two years ago, when my bad hip was so very painful, I was still walking my dogs. And, even with the current “pandemic”, I am walking each day soaking up fresh air and sunshine and racking up some serious Steps. Find a great list of how walking is beneficial here.
If you have the ability to get out of your house, please DO! Keeping up regular, daily exercise at a time when much of the world is in isolation will play an important role in helping to maintain a healthy immune system. Learn more about how exercise helps maintain our immune system here.
And last, but definitely not least, find a really good CBD product and take it every day.
A couple of years ago, a remarkable thing happened when CBD became legal in all 50 of the US states. If you remove CBD from the THC coming from the cannabis plant or the hemp plant CBD is now legal to use as a nutritional supplement. Since that time, of course, the market has exploded with interest and this conversation today is about the physiological effects of CBD on the human body. Truly, CBD is not just another nutritional supplement.
CBD tends to be very effective in strengthening the immune system. CBD is an immune suppressor, so it has positive effects when the immune system becomes hyperactive or weakened. A hyperactive immune system causes overreaction when met with allergens or diseases and can even self-harm the body. This is the cytokine storm that I mentioned earlier.
The endocannabinoid system is said to control and regulate the proper balance between humoral and cell-mediated responses. Therefore, the stimulation of ECS through active cannabinoids like CBD helps in enhancing the health, balance, responsivity and functions of the immune’s system. The CBD and ECS are extremely involved in maintaining the optimal functioning immune system.
The Zilis UltraCell CBD is a great addition to help keep your immune system running smoothly and at it’s best. With the high absorption rate of between 85-94%, we get the full benefit of each and every drop. Check out the full line of Zilis CBD and CBG products here. If you would like to try any of the products you can order directly at Zilis.com/lisagraham or you can contact me for more information.
If you would like to dig deeper into how CBD helps improve the immune system, here are a few more resources:
I hope this list will be a resource for you to learn many of the natural ways that you can improve your own immune system. In addition to helping fight off the current coronavirus, for better general overall health, you will do yourself and your immune system a big favor if you implement most of these suggestions.
