WEBVTT 00:16.340 --> 00:18.562 Hey , everyone , I'm Lieutenant Colonel 00:18.562 --> 00:20.507 Jessica D's your Air Force Reserve 00:20.507 --> 00:22.710 Command Public health officer . By now 00:22.710 --> 00:24.599 you've seen the messages from the 00:24.599 --> 00:26.377 Centers for Disease Control and 00:26.377 --> 00:28.488 Prevention , and her health officials 00:28.488 --> 00:30.599 speak on the preventative measures we 00:30.599 --> 00:32.766 all should take toe win this invisible 00:32.766 --> 00:34.654 war on Cove in 19 as we enter our 00:34.654 --> 00:36.932 seventh month and the current pandemic , 00:36.932 --> 00:38.988 we also in our cold and flu season . 00:38.988 --> 00:41.210 Fortunately , the preventative measures 00:41.210 --> 00:43.321 that are helping flatten the pandemic 00:43.321 --> 00:45.488 curve may minimize transmission of the 00:45.488 --> 00:48.230 flu virus and common cold viruses . As 00:48.230 --> 00:50.520 tired as we maybe it's essential we not 00:50.520 --> 00:52.298 let our guard down and continue 00:52.298 --> 00:54.760 practicing strict hygiene procedures to 00:54.760 --> 00:56.760 minimize disease spread and protect 00:56.760 --> 00:59.360 each other . Another aspect of disease 00:59.360 --> 01:02.000 prevention is wellness . Overall , good 01:02.000 --> 01:04.170 health . As we continue to learn more 01:04.170 --> 01:06.440 about the novel coronavirus , we are 01:06.440 --> 01:08.540 learning of actions we can take to 01:08.540 --> 01:10.680 improve our health , which may lessen 01:10.680 --> 01:13.360 the severity of outcomes to Cove in 19 01:13.370 --> 01:15.710 and the flu virus . Today , I'm excited 01:15.710 --> 01:17.821 to team up with the Air Force Reserve 01:17.821 --> 01:19.877 commands expert in human performance 01:19.880 --> 01:21.991 major Aaron Jenkins . She is going to 01:21.991 --> 01:24.047 share her recommendations for taking 01:24.047 --> 01:26.158 control of your health in winning the 01:26.158 --> 01:28.269 war of disease through prevention and 01:28.269 --> 01:31.000 wellness . Focusing on wellness is 01:31.010 --> 01:33.160 always important , but it can be 01:33.160 --> 01:35.216 difficult with the added stress of a 01:35.216 --> 01:37.660 pandemic . When adapt into your new 01:37.660 --> 01:39.460 normal , it is easy to neglect 01:39.470 --> 01:41.860 essential self care behaviors such 01:41.860 --> 01:44.480 asleep exercise , nutrition and 01:44.480 --> 01:47.080 maintaining a routine . But these 01:47.080 --> 01:49.247 changes over time could be detrimental 01:49.247 --> 01:51.600 to your physical mental health and 01:51.600 --> 01:53.720 eventually may negatively affect your 01:53.720 --> 01:57.230 resilience . My challenge to you is to 01:57.230 --> 01:59.320 incorporate small behavioral changes 01:59.320 --> 02:01.320 that over time will have a profound 02:01.320 --> 02:04.020 impact on your health . My first 02:04.020 --> 02:06.020 recommendation for better health is 02:06.020 --> 02:08.040 getting the right amount of quality 02:08.040 --> 02:11.760 sleep sleep dot org's recommends 7 to 02:11.760 --> 02:15.460 9 hours per day For most healthy adults , 02:15.470 --> 02:18.280 getting less than the recommended hours 02:18.280 --> 02:20.620 will call sleep depth in May . Result 02:20.630 --> 02:22.870 in a weakened immune system , weight 02:22.870 --> 02:25.110 gain and deteriorating physical and 02:25.110 --> 02:28.160 mental health to take control of your 02:28.160 --> 02:30.470 sleep health . It is crucial to get 02:30.480 --> 02:33.570 back into a routine disruptions to your 02:33.570 --> 02:36.030 daily routine . Due to Cove in 19 we 02:36.030 --> 02:37.919 have a significant impact on your 02:37.919 --> 02:39.890 circadian rhythm . Their circadian 02:39.890 --> 02:41.640 rhythm is the body's internal 02:41.640 --> 02:43.690 biological clock , carrying out 02:43.690 --> 02:45.857 essential functions and processes such 02:45.857 --> 02:48.150 as a sleep wake cycle . This is 02:48.150 --> 02:50.261 especially true , with disruptions in 02:50.261 --> 02:52.250 mealtime and artificial blue light 02:52.250 --> 02:55.480 exposure . Staying indoors all day and 02:55.480 --> 02:58.020 participating in too much screen time 02:58.020 --> 03:00.440 at night , including smartphones , will 03:00.440 --> 03:02.580 significantly impact how your body 03:02.580 --> 03:05.360 releases the key hormone melatonin . 03:05.840 --> 03:09.530 Next , get movin . Exercise is crucial 03:09.540 --> 03:11.596 for weight management , heart health 03:11.596 --> 03:13.262 and mental health . It can be 03:13.262 --> 03:15.151 challenging to stick to your team 03:15.151 --> 03:17.207 during a pandemic , as some gems may 03:17.207 --> 03:20.060 have closed or restricted and perhaps 03:20.060 --> 03:23.410 plan physical events such as races have 03:23.420 --> 03:26.230 been canceled . Or maybe you haven't 03:26.230 --> 03:28.286 established a workout routine before 03:28.286 --> 03:30.063 the pandemic , and now it feels 03:30.063 --> 03:32.100 impossible to start . Do not be 03:32.100 --> 03:34.450 discouraged . All movement counts . 03:34.460 --> 03:37.050 Change your focus on moving more , such 03:37.050 --> 03:39.050 as taking the stairs instead of the 03:39.050 --> 03:41.106 elevator , parking at the end of the 03:41.106 --> 03:43.161 parking lot and getting up in moving 03:43.161 --> 03:45.250 while teleworking . It all adds up . 03:45.640 --> 03:48.000 Taking at least 10,000 steps today can 03:48.000 --> 03:50.560 have a profound impact on your health . 03:50.570 --> 03:52.792 It is also a great time to get creative 03:52.792 --> 03:54.790 and try new modes of ST training . 03:54.800 --> 03:57.330 Resistance bands , suspension bands , 03:57.330 --> 03:59.790 kettlebells and network can all be done 03:59.790 --> 04:01.850 at home and have been proven to reap 04:01.850 --> 04:03.850 similar benefits as using equipment 04:03.850 --> 04:06.460 found in fitness centers . It isn't a 04:06.460 --> 04:09.210 comment to spend more time indoors , so 04:09.210 --> 04:11.960 plan for 15 minutes in the sun during 04:11.960 --> 04:14.680 midday to help your body make vitamin D . 04:14.690 --> 04:17.450 This is a small daily step to boost 04:17.450 --> 04:19.970 your mood in your immune system . 04:20.440 --> 04:23.190 Finally , fuel your body for success . 04:23.200 --> 04:26.430 Diets that are limited variety and high 04:26.430 --> 04:29.040 and processed food can weaken your 04:29.040 --> 04:31.670 immune system , choosing a variety of 04:31.670 --> 04:33.730 whole foods and selecting items rich 04:33.730 --> 04:36.120 and probiotics and limiting processed 04:36.130 --> 04:38.600 foods well . Naturally . Fuel your body 04:38.600 --> 04:40.656 with the micro nutrients required to 04:40.656 --> 04:43.420 boost your immune system . Ah , great 04:43.420 --> 04:45.490 resource to help you set goals for 04:45.490 --> 04:47.880 healthy eating is choose my plate dot 04:47.880 --> 04:50.730 gov application . Finally , don't fall 04:50.730 --> 04:53.490 into the trap of mindless eating . Meal 04:53.490 --> 04:55.990 planning . Prepping and portion control 04:55.990 --> 04:58.268 are all great ways to avoid overeating . 04:58.840 --> 05:00.673 By implementing these behavioral 05:00.673 --> 05:02.896 changes , you will take control of your 05:02.896 --> 05:05.062 health and win at wellness through the 05:05.062 --> 05:07.062 pandemic and beyond . Improving our 05:07.062 --> 05:09.284 health today protects the health of our 05:09.284 --> 05:11.507 force . Tomorrow . Disease continues to 05:11.507 --> 05:13.229 be our enemy , but we have the 05:13.229 --> 05:15.062 opportunity to change the way we 05:15.062 --> 05:17.510 respond to it by improving our wellness . 05:17.510 --> 05:19.630 So we may better respond to diseases 05:19.630 --> 05:21.463 and enhance resilience so we can 05:21.463 --> 05:23.760 continue being the most lethal weapon 05:23.760 --> 05:26.450 system in the Air Force arsenal . 05:32.540 --> 05:32.750 Yeah ,