Plan for infection-fighting you

First wave, second wave — as COVID-19 pulsates across the country, you’ve had to wave your normal routines goodbye. We’ve put together a three-month plan that may surprise you.

Step One: Cultivate resilience Try meditation, in the form of deep breathing, guided imagery, mindfulness or some forms of yoga. It lowers blood pressure, heart rate, breathing rate, oxygen consumption and stress hormones. We suggest 10 minutes morning and night to start. Get info and instruction videos at Sharecare.com; search for “meditation techniques.”

If you’re struggling to use meditation to reduce stress and improve your immune response, get help. A study in BMJ Open found that cognitive behavioral therapy combined with mindfulness can boost your efforts to become resilient and cope with high-stress-response situations.

Each day, focus on three things that are going well, or three things for which you’re grateful. Write them down if that helps.

Step Two: Build networks and relationships

Online volunteer programs abound; check out “9 places to volunteer online (and make a real impact)” at www.DoSomething.org. As for staying in touch with friends and family, we love a combo of video chats, texts, emails and phone calls. Plan every day to reach out to someone you care about.

Step Three: Upgrade your lifestyle habits

Amplify the immunestrengthening benefits of improved nutrition and exercise.

Ditch all red and processed meats, added sugars and processed carbs. Eat seven to nine servings of fresh produce daily and only 100% whole grains.

Make sure to get at least 30 minutes of physical activity daily — but aim for 10,000 steps or the equivalent a day, along with two days a week of strength-building for 20 to 30 minutes. It’s not so difficult if you tune into the online workouts that are available on YouTube and Sharecare.com.