Blue Light Diet friends and my family....
Chance favors a prepared mind.
I don't know who said that but it is true and I'm getting a ton of questions so I figured i would write something up about using Blue Light Diet type advice to better prepare for the Coronavirus if it shows up wherever you happen to be.
First of all, realize I am not a doctor and this is just my opinion based on years of studying how nature, environment and light works with your health. Make your doctor read this but always take his advice over mine.
I wanted to get something out fast, so this post is in no way complete but it is directionally accurate, I'm being as brief as I can and I will update it as needed so check back every once in a while and please pass the link to this post on to your friends. And what I tell you here is NOT a replacement for other strategies like hand washing and social distancing. You can do them all. But realize that none of what you are about to read here is woo woo. Everything major suggestion I make is backed up by studies you can read (because I link to them) on National Institute of Health's PUBMED.
I'm going to talk about how you can do things that will allow your immune system to work as best as it can. The modern way many people are living their lives today keeps your immune system depressed and under stress. In addition to that, the older you are the less well your immune system seems to work.
You want to at least be aware of things you might be doing or not doing than can have effects on your immune system. The good news is that if you implement these steps and the Corona doesnt come to your town, its not a waste of time, your health will be much better off long term anyway.
I'm not really going to talk about supplements. I've heard various views on whether or not they can help. Some that seem interesting are temporary use of Vitamin A, Vitamin D, Vitamin C (especially IV infusions), Garlic, Zinc, beef liver, melatonin, selenium, iodine, spirulina and chaga mushroom tea. If you would like some supplement protocols I would suggest taking a look at the Life Extension Coronavirus Protocol and specific MD covid-19 protocols such as this one from Dr. Leland Stillman.
The fact of the matter is that if you keep going against how nature has built your body to work over millions of years of evolution, pills or potions may only be of temporary help. You have a a body that relies on what is know as Circadian Rhythm to operate and stay healthy.
SO GET THE FUNDAMENTALS DOWN FIRST.
That is what you will learn how to do by reading this post.
FEAR, PANIC AND YOUR IMMUNE SYSTEM
Realize that the fear and panic incitement you see on the fake news and doom Twitter daily can definitely suppress your immune system and make you more susceptible to viruses and increased overall mortality. I call most of the fake news fake because in many areas, especially health and politics, they do not report the facts and then let you make up your mind about what those facts mean, it is usually their opinion passed off as fact or headline news designed to manipulate your opinion and mind for political or financial purposes.
Chronic stress brought on by the news fear will make your immune system less effective as this review shows.
Whereas short term stress like going for a walk or doing light exercise in the morning can be immuno-protective, longer term worry can lead to....
"In contrast, long-term stress suppresses or dysregulates innate and adaptive immune responses by altering the Type 1-Type 2 cytokine balance, inducing low-grade chronic inflammation, and suppressing numbers, trafficking, and function of immunoprotective cells."
Increasing your anxiety also leads to higher mortality rates. Fake news and social media feeds are giving the entire world and anxiety disorder right now.
So the key is to either be teflon and not let headline news effect you, turn off everything and just prepare as best you can, or at least before you flip out over a headline or what one "expert" says, look to see if there is an alternate opinion.
Prep not panic.
The fake news reports only some of the facts, usually mixed with gossip, and then tells you what your opinion should be on the headline they are reporting.
For instance as of March 20th, much of the news is point at Italy and how they have had 4000+ deaths so far. An Italian doctor described it as a bomb going off. This is all true. And it is bad. In sections of Italy they have had breakouts that has left some hospitals overwhelmed. As a headline, this could make you fearful but if you actually dig in to some unique Italian facts you realize that there is a side to the story the fake news is omitting.
As this study shows, the Italians have had horrible flu seasons the last few years with more than 5 million infections and 68 thousand deaths over three years of winter flu season. That number is high and means that you could expect another respiratory illness like the coronavirus may cause more problems in Italy than in other countries.
"Italy showed a higher influenza attributable excess mortality compared to other European countries. especially in the elderly."
Italy at the moment is also suffering from a ton of air pollution. Although this video shows air pollution is dropping, as you can see there is still a ton in relation to other countries.
What is so bad about air pollution?
It adds extra stress to your immune system and interferes with the amount of sun that reaches the Earth which we'll talk about in a little while.
China seems to have COVID-19 under control now and look at how these NASA satellite images show much of the air pollution over China that was there at the beginning of the outbreak is gone as of the beginning of March.
The coronavirus also seems to be mutating which means the same strain is not found in the same location. Some strains can be easier to handle and some harder.
The point of all this is to show you that there is a lot the news doesn't tell you the whole story and what it does tell you usually stresses people out chronically.
You need to be smart and prep, not panic. Social distancing is good. So is increasing hospital capacity. But odds are you will not be a worst case scenario so relax and realize you can take this thing on.
There is nothing wrong with prepping. I have been buying gold and silver for years and also have some of those prepper food provisions that last 25 years.
Nothing wrong with that!
The Corona-Mind-Virus being installed into your brain day after day from each new infection reported by mass media is doing more harm than good to you.
It is bad in Italy, yes. Does that mean the same will happen where you are? No, not necessarily.
Take this thing seriously but limit your news or social media feeds if they're not full of funny cat pics and/or instagram models.
And DO what you read in this guide.
So now that we got all of the fear and anxiety out of the way, what are some Blue Light Diet like steps you can take to better your immune system to fight off whatever it may face?
SLEEP WELL DAMMIT
Getting good sleep is one of the most important things you can do for your immune system. Mayo Clinic studies show that if you don't get enough sleep or QUALITY sleep you are more likely to get sick after being exposed to a virus and more likely to have a tougher recovery.
Among other things, bad sleep decreases the amount of protective agents, some of these are called cytokines and antibodies, that your immune system releases to fight off infectious diseases
I'm not talking about you saying "yeah I slept 7 hours last night, my sleep is just fine". The fact is that even though you slept 7 hours you don't know that your sleep was high quality. It could be complete shit.
So how do you make really sure you are getting good sleep without taking one of those in depth overnight sleep tests?
1) WEAR BLUE LIGHT BLOCKING GLASSES AT NIGHT -
Again, I'm being brief here if you'd like to learn a more in depth explanation considering signing up for my email list or Blue Light Detox program. Artificial light at night, especially in the blue and green light ranges which are now found in all tech and phone screens, TVs, LEDs and artificial lighting, lowers the quality of sleep in many ways.
When you turn any of these lights on or put your iPhone in your face at night to check a text, that light is essentially telling your brain it is day time and not night time. So instead of doing night time things like resting and regenerating and going through proper sleep cycles, your brain tells your body to do day time things. One of those daytime things being suppressing the secretion of melatonin.
Melatonin improves the quality of your sleep and makes it more restorative, improves the health of your mitochondria which help your body do everything better and DIRECTLY improves your immune function which helps you fight off viruses among many other threats to your health.
Go and read that last link you just passed over.
Melatonin directly improves your immune function.
Wearing blue light blocking glasses if you have lights on and look at tech screens at night protects and increases the melatonin your body produces.
(Sorry for the Orange colored picture above. I'm typing this article at night for you and using a special software that filters out the blue light from my computer screen)
Where can you get these special blue and sometimes green light blocking glasses?
There are many good brands out there (and many bad brands). And keep in mind that "CLEAR" lens blue light blocking glasses will do nothing to protect your melatonin at night.
My favorite blue light blocking glasses are here and here.
If you really need a cheap pair fast that does a reasonably job of blocking the bad light at night you can get those on Amazon here.
If you would like a pair that you can wear over your current prescription glasses, those are called "fit-overs" and you can get them here.
But wait Bobby, what about melatonin supplements?
For long term use I do not think melatonin supplements are a good idea. You can find out why in my programs or on my facebook page. They may be beneficial for temporary short term use in older adults and the immuno-comprimised. If you do use melatonin supps, make sure to use at night, low dose and turn the lights off.
I think for most people it is best to let your body do what it knows best and make its own melatonin which it also knows how to regulate. You just have to let your body live in a natural environment it evolved to live in over millions of years. Not a man made environment where you can turn night into day at the flick of a switch.
If mail service has completely shut down and you cant get these special glasses well then your next step is to.....
2) TURN YOUR LIGHTS OFF AT NIGHT OR USE DIM LIGHTING WITH AS MUCH OF THE BLUE AND GREEN COMPONENT REMOVED AS POSSIBLE -
I bet you can guess why now?
Light at night, specifically blue and green wavelengths of light but also any light if it is bright enough can suppress your melatonin, disrupt your circadian rhythm and depress your immune system among other things.
So what kind of lights do you want to use at night?
No lights are best. Candle or firelight is probably second best. Red Incandescent or Red LED light are probably third. Regular low temperature incandescent lights come fourth, like those old school 2000k Edison bulbs.
The absolute worst lights to use are those energy saver lights recommended by the government. They will save you money on electric bills but increase your healthcare bills even more with the health problems they give you over time.
Look at the image above. It shows the spectrum of light emitted by various sources of light and light bulbs. You see those blue "spikes" coming from LED and CFL bulbs?
At night, those spikes of blue and green are the knife used by man-made artificial energy saving light to assault your melatonin, circadian rhythm and health.
It even hurts you in the day but that is a story for another time. And you shouldn't be inside under fake lights and air all day any way. Go outside.
So the moral of the story is turn off or DIM your light at night as much as possible and use the lights I recommend above. Your health, circadian rhythm, melatonin and immune system will thank you.
3) GET MORNING SUNLIGHT IN YOUR EYES AND ON YOUR SKIN -
Ummm are you telling me seeing sunlight in the morning can improve my immune system and help me sleep?
Bright light i the morning helps set your circadian rhythm which makes your entire body work better and specific frequencies in morning light will also help to increase production of melatonin.
The problem you probably have is that when you get up in the morning, the indoor lighting is too dim compared to outdoor sunlight. LUX is basically a measure of the brightness of a light source. Indoor lighting is usually low around 250-700 lux and real sunshine outside can get to 100,000 lux! Even outdoors on a cloudy winter day has a LUX reading into the thousands.
Nature built your body to run on super bright light during the day.
Not only that but the wavelengths in your artificial indoor lighting are wavelengths that hurt you instead of help you as you saw in the light spectrum's image and learned earlier in this article.
Think of outdoor sunlight as kind of a wireless charging station for your entire body and all of its systems and make sure to take "light breaks" at different times during the day.
4) WATCH THE SUNSET -
Sunset is nature's way of telling your body it is time to start getting ready for bed. The unique brightness/dimming action and color wavelengths of light present at sunset contain signals that your body and brain use to know its time to switch from alert mode to rest and regenerate mode.
They do this through photoreceptors in your eyes and skin, the most relevant to this post is probably melanopsin.
The dimming light of sunset triggers your melanopsin to send signals to your master body clock called the SupraChiasmatic Nucleus which orders your pituitary gland to start turning serotonin in to melatonin and releasing it in to your system to start the process of sleeping, repairing and regenerating.
The red light wavelengths present at sunset have also been shown to have very beneficial effects on your mitochondria and melatonin production.
Get these sunset wavelengths of light in your eyes and on your skin because red and infrared light penetrate deepest in to your body and increase melatonin production. I believe mitochondria may actually be one of the biggest producers of melatonin in your body! This is one reason it it good to use red lights at night, unlike most other lights, they do not suppress your melatonin and may actually help.
There is also a neat study on Chinese basketball players showing that a red light machine like this one can improve sleep.
Even worse, if you turn on the lights, watch tv or check your cell phone with that bright blue heavy artificial light AFTER the sun has set, the signal you are giving your brain, body and photoreceptors like melanopsin is that nighttime is over and the sun has risen again. Time to stop running programs that rest and regenerate your body and start running daytime programs that make you awake, alert and ready for action.
See the sunset and then go into dark mode with low lights and your blue blockers on after the sun has set. If you can't "see" the sunset, you can still get outside for the dimming of the light or just estimate it as best you can at home and make sure lights go low after whatever time the sun sets in your area.
If you are in a total urbanized area with a ton of fake light, you may want to be like those Chinese basketball players and get a red light machine to help with light at night or mitochondria and melatonin. There are many good brands of red light machines out there but this is my favorite.
5) SLEEP IN A COOL, QUIET, WELL HUMIDIFIED AND DARK ENVIRONMENT -
After the sun has set, your body is built for dark not light.
I'm not going to rehash this. From reading this article, you know why your body and immune system need dark at night by now.
You want your sleeping environment to match the darkness of nature as much as possible. If you live in a city or have annoying neighbors, you might have to use black out shades on your windows to knock the artificial night light coming through your windows down.
If you have computer gadgets, phones or any of those little blinking lights that signal if a machine is on or off in your room, get some black electrical tape to cover them up.
You want it quiet. Noise can wake you up and interrupt your sleep cycles or ruin your sleep quality and effect your immune system. Use ear plugs or move away from the noise source if you sleep in a noisy environment.
You want your bedroom relatively cool. Think about what also happens when the sun starts to set? Temperature drops! This also coincides with your body temperature dropping which means you have better quality sleep and, guess what, more melatonin! General recommendations are to sleep with the bedroom temperature set to 60-68 degrees. A warm bath an hour and a half before bed may also help as it increases your core body temperature while you are in the bath but then your body temp drops when you get out of the bath and provides a signal to your body that it is time for some deep sleep.
Finally, keep your house and your bedroom well humidified. Use a humidifier if you have to. Aim for around 50-60% humidity. It makes it more difficult for viruses to travel in the air and survive. Humid air will also reduce person to person transmission of viruses like the flu.
6) TURN OFF YOUR WIFI, CELL PHONE AND MOVE YOUR BED AWAY FROM THE WALL - Wait, what? You heard what I said. If you want your immune system to function as best it can, turn off your wifi at night and put your cell phone in airplane mode.
Among many other things as this paper shows, WiFI creates an constant stress that your immune system must deal with. Your body while sleeping and resting and repairing doesn't need the extra stress of dealing with ionizing and nonionizing radiation given off by WiFI, cell phones and even cordless phone base stations or smart Tvs.
Even the United States National Toxicology Program conducted a thirty million dollar study in 2018 that found cell phones cause caner in rats. You can be damn sure their immune systems weren't working to well in that case.
Bottom line. You want your body to be as free from external stress as possible during sleep. Turn off your cell phones, unplug your wifi and cordless phones and even move your bed away from the wall because the wires in your wall can create invisible electric fields that interfere with how your body and immune system operate over the long term.
Ok now that you've taken care of your sleep, now its time to....
START OBEYING YOUR NATURAL CIRCADIAN RHYTHM -
I can just see you saying to yourself right now "LOL Wut?"....
Keep in mind. This isn't a whole treatise on Circadian Rhythm here. I am simplifying and mostly relating circadian rhythm to body function and your immune system. So don't @ me bitching about how something is not exactly right. This is a directionally accurate post.
What is a Circadian Rhythm?
Basically the natural 24 hour cycle of how your body functions and also interacts with its environment. Your body has evolved to do certain things when it is light and certain things when it is dark.
The main generators and time keepers of circadian rhythm inside of your are called biological body clocks. You have a body clock inside of every cell that keeps circadian time. You have a MASTER body clock that coordinates all of your other body clocks called the Suprachiasmatic Nucleus or SCN.
Your SCN is the Circadian Boss and coordinates how your body is supposed to work. If your SCN gets the wrong signals at the wrong time then your body just isn't going to work as well as it should.
THE main signal for this SCN or master body clock is the LIGHT and DARK cycle in nature. Sunlight during the day is the main cue for your SCN to tell your brain it should be doing daytime things. When the sun sets, the dimming of the light signals your SCN to instruct your brain to do nighttime things.
Knowing what you just learned, do you now think it is wise that you can turn night into day with the flick of a switch?
Do you think it is wise to turn on your iPhone and let it blast you in the face at night with bright light that sends a signal to your SCN basically telling it that the sun has risen?
I'm guessing you just though "NO"!
And you are right.
So obeying your circadian rhythm means that when it is daytime you go outside and get bright light and when it is nighttime you want darkness.
Our modern world has this natural rhythm inverted right now.
Since we spend most of out time indoors now, realize your indoor lighting during the day is way to DIM and artificial and your nights are way too artificially bright. You are disrupting your circadian rhythm which makes you more susceptible to disease.
Your SCN is getting the wrong signals at the wrong time and things in your body don't work so well.
One of those things that doesn't work so well because of this inverted or disrupted circadian rhythm is your IMMUNE SYSTEM.
Your biological clocks directed by your SCN kind of tell your immune system how to run. They are the generals on the battlefield of life directing your immune system.
From the data i can gather so far, it seems your immune system is most vulnerable when you are sleeping or in the beginning of your morning.
This would make sense as in the morning your immune system hasn't had a chance to fully turn on yet and by the second half of the day it is rolling.
To me, this says don't go out in public in the morning. Stay home, go outside and get that morning sunlight on your skin first.
Because it seems certain wavelengths in sunlight activate your immune system by increasing the circulation of special immune system cells known as Tcell.
If you are going to get infected, get infected during the day, not during the night or early morning.
Next up you gotta get that Vitamin D for a strong immune system.
The problem is that UVB light to produce vitamin D may not be available year round in your area. You can find out the best time to get Vitamin D from the sun in your area by using the free APP called D-MINDER.
Ideally you want to get outside, usually around noon, everyday and let some sun hit as much naked skin as possible. Sun and even a tanning lamp or bed over vitamin D pills.
Vitamin D is huge for influenza type viruses.
It also seems the sun was a huge factor in the 1918 Flu Pandemic....
OK. THEY ARE SHUTTING DOWN ALL AIR TRAFFIC IN BUENOS AIRES TONIGHT. I HAVE TO GO SEE IF I CAN CATCH A FLIGHT OUT TO CHICAGO. BELIEVE ME I'D RATHER STAY HERE WHERE ITS STILL HOT AND SUNNY AND BUENOS AIRES GIRLS BUT MAY HAVE TO HELP AT HOME IF THINGS GET CRAZY IN THE CITY OF BIG SHOULDERS>
I WILL COME BACK TO FINISH THE SECOND HALF OF THIS GUIDE SHORTLY IN A DAY OR TWO WHEN I LAND ON MY FEET.
JUST FOLLOW MY FACEBOOK PAGE OR GET ON MY EMAIL LIST TO BE NOTIFIED.
*********MARCH 28TH UPDATE*********MADE IT OUT OF BUENOS AIRES AND BACK IN CHICAGO ALTHOUGH I NOW PROBABLY HAVE CORONA, THE AIRPORTS WERE A PACKED MESS.
I NOW HAVE A CONTINUATION/UPDATE OF THIS ARTICLE CALLED....
HOW TO QUARANTINE THE HEALTHY WAY IN THE AGE OF CORONA
Click on the link above to read it now.
Below are a few of the topics I'm commenting on and more. My notebook is FULL
SUNLIGHT ACTIVATES T REGULATOR CELLS THAT CONTROL TCELLS AND BCELLS. NNEMF INTERFERES WITH THIS CONTROL AND LEADS TO ALTERED IMMUNE RESPONSE
Light as broad spectrum antimicrobial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5801316/
Overcrowding - stay out of hospitals and big cities https://ajph.aphapublications.org/doi/10.2105/AJPH.2015.303018
Open Air treatment of viral pandemic https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4504358/
100 Years of Medical Couuntermeasures https://pubmed.ncbi.nlm.nih.gov/30252525-100-years-of-medical-countermeasures-and-pandemic-influenza-preparedness/
GO OUTSIDE - indoors all day under fake light, recycled polluted air watching tv disconnected from earth hurts your immune system https://www.researchgate.net/publication/339050992_Microbes_in_the_Era_of_Circadian_Medicine
ROLES OF SUNLIGHT AND NATURAL VENTALATION FOR CONTROLLING INFECTION https://www.sciencedirect.com/science/article/pii/S0195670113001540
BALANCE PROTOCOL LINK
SARS OUTBREAK 2003 big in March and April shot down in May. https://www.who.int/csr/sars/epicurve/epiindex/en/index1.html