Healthy Body & Mind: Self-Care While Social Distancing

By Dr. Justin Marchegiani

Isolation, stress, and uncertainty can damage physical and mental health. With the world navigating social distancing measures, adopting a comprehensive self-care plan to keep cortisol in check, bolster immunity, and maintain emotional resilience is vital. Below are proven, practical steps—grounded in functional medicine—that you can integrate into your daily routine from home.

Physical Health Foundations

1. Move Your Body Daily

Regular exercise is one of the most effective ways to lower cortisol and boost mood. Whether it’s a brisk walk around the block, bodyweight circuits in your living room, or following an online yoga class, aim for at least 30 minutes of moderate daily activity. Consistent movement supports mitochondrial function, enhances circulation, and strengthens immunity [1].

2. Nourish with Whole Foods

With extra time at home, cooking from scratch can be therapeutic and health-promoting. Focus on:

• Lean proteins (grass-fed meats, pastured eggs) for muscle repair and satiety.
• Colorful vegetables & fruits are rich in antioxidants to combat oxidative stress.
• Healthy fats (avocado, olive oil, coconut oil) to support hormone balance.
• Fermented foods (sauerkraut, kimchi) for gut flora diversity.

Experiment with new recipes and batch-cook to save time later. Cooking is a creative outlet that ensures you control ingredients and avoid processed, inflammatory oils.

3. Practice Earthing

Also known as grounding, earthing involves direct skin contact with natural surfaces—grass, soil, or sand. Research suggests it may reduce inflammation, normalize cortisol rhythms, and improve sleep quality [2]. When weather permits, spend 10–20 minutes barefoot outdoors each day.

4. Stay Hydrated

Adequate water intake is essential for detoxification, cellular health, and cognitive clarity. Aim for half your body weight in ounces of water daily, adjusting for activity level and climate.

Mental Health Maintenance

1. Foster Connection Virtually

Social creatures thrive on interaction. Schedule regular video calls with friends and family using Zoom, FaceTime, or WhatsApp. Even 10 minutes of face-to-face conversation can elevate oxytocin and reduce perceived stress.

2. Set Boundaries with Media

Limit exposure to distressing news or social media to avoid chronic fear responses. Designate specific times for updates and switch off screens at least one hour before bed to support melatonin production.

3. Cultivate a Positive Mindset

Spend 10 minutes daily on positive visualization or gratitude journaling. Writing down three things you’re grateful for shifts neural pathways toward optimism and resilience [3].

4. Engage in Hobbies

Channel downtime into enriching activities—gardening, painting, instrument learning, or reading. Hobbies provide a sense of mastery and joy, counteracting feelings of stagnation.

Functional Medicine Lab Testing Insights

Understanding your unique biochemistry can transform generic advice into precision protocols. Through functional medicine lab testing, insights into hormone levels, nutrient status, and inflammatory markers guide personalized interventions.

1. Adrenal Cortisol Profiles: Salivary or urinary cortisol panels reveal if your stress response is in overdrive, allowing for targeted adaptogen support and lifestyle tweaks [4].
2. Micronutrient Assessment: Blood or RBC testing for vitamins, minerals, and antioxidants identifies deficits—such as vitamin D, magnesium, or B vitamins—that compromise immune defense and mood regulation.
3. Gut Microbiome & Inflammation: Stool analysis (e.g., GI-MAP) uncovers dysbiosis, pathogenic overgrowth, and inflammatory markers. Restoring microbial balance through diet, probiotics, and antimicrobials can alleviate systemic inflammation.
4. Food Sensitivity Panels: Identifying IgG or IgA reactions to common foods helps reduce gut irritation and support nutrient absorption.

A functional medicine practitioner can craft a roadmap to optimize sleep, digestion, energy, and stress resilience by interpreting these labs in context. Remote consultations make this process seamless, no matter where you live.

Self-Care Checklist

• Exercise–at least once per day, move your body!
• Outdoor time–bonus if you’re barefoot!
• Text, call, or video call a friend or family member.
• Cook: at least one meal per day.
• Limit time on social media–stop using electronics at least an hour before bed.
• Drink enough water
• Spend time doing something that brings you joy (besides Netflix/social media!)
• Take a walk–even if it’s just once around the block.
• Think positive thoughts

What would you add to this list? What offline hobbies do you enjoy? Have you tried any new recipes recently? Let me know in the comments below!

Ready to elevate your health with personalized guidance? Reach out to Dr. J for a one-on-one functional medicine consultation. Let’s transform this challenging time into an opportunity for lasting well-being.

👉 Schedule your free consult: www.justinhealth.com/free-consult

References

1. https://pubmed.ncbi.nlm.nih.gov/24616103/ – Exercise reduces cortisol and improves mood.
2. https://pubmed.ncbi.nlm.nih.gov/25782105/ – Earthing reduces inflammation and normalizes cortisol.
3. https://pubmed.ncbi.nlm.nih.gov/19615766/ – Gratitude journaling enhances psychological well-being.
4. https://pubmed.ncbi.nlm.nih.gov/19838604/ – Salivary cortisol profiles in chronic stress.

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