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At Equinox, we have access to many of the most authoritative voices in the fields of fitness, nutrition and health. 

What our experts say: Lifestyle is the most meaningful and modifiable factor in maintaining strong immunity and resilience towards infections. Which is why we emphasize a nutrient-dense diet that prioritizes high-quality produce, immune-supportive choices such as adequate sleep and stress management, and of course, physical activity. This is your foundation, already—your focus every single day. 

By now, we hope you’re well-versed on the CDC’s necessary safety precautions; below, we share additional points of view on staying well during these trying times. 

Stop: Touching your face. Start: 4-7-8 breathwork.  

“Breathwork can be an opportunity to relax the constant vigilance and reduce the overall volume of stress we are exposed to,” says Shelly Latte-Naor, M.D., the New York City–based director of Mind-Body Medicine at Memorial Sloan Kettering Cancer Center. She employs the 4-7-8 breathing technique (inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds) to ease anxiety and distract from habitual touching of surfaces and the face. 

Meditate 3x a day.

“Meditation is not about blocking out the external stressors that touch our modern lives,” says Michael Gervais, a yoga instructor and creator of Equinox’s HeadStrong meditations. “This series of meditations may help to balance the nervous system to stay grounded in the midst of uncertainty. Reference them many times throughout the day to get some relief from worry, stress, and anxiety.”

Reconsider dairy.

“We are recommending that people curtail dairy because it creates mucus which can inhibit the immune system,” says Jeffrey Morrison, M.D., founder of The Morrison Center in New York City and a member of the Equinox Health Advisory Board. Swap the cow’s milk in your coffee for a plant-based option like almond, coconut, hemp, or flaxseed.

Sleep in. 

Consistent wake/bedtimes are usually recommended. But adequate (or increased) amounts of sleep will make for a stronger, more resilient body especially in times of stress and uncertainty, says Michael Crandall, Tier X coach at E Hudson Yards in New York City. If you’re not currently commuting, use that extra time to catch up on rest. 

Buy frozen before canned.

To stock your pantry, Deanna Minich, Ph.D., Seattle-based author of The Rainbow Diet and member of the Equinox Health Advisory Board, recommends frozen foods. Canned ingredients are often more processed and may contain syrups or additional sodium. Frozen goods are generally higher in nutritional value. 

Work out—but avoid overtraining

Whether you’re training at home, outdoors or in the club, alternate between high-intensity, moderate-intensity and low-intensity workouts. “This will help prevent overtraining and in turn help prevent you from getting sick,” says Caroline Pilcher, a Tier X coach at Equinox Lincoln Common in Chicago. “When you're in a state of overtraining, your body is working so hard to recover from your workouts it can take away from your immune system. However, with a well-balanced program, you can actually boost your body's immunity.” Good interventions (like modifying your workouts) promote adaptability; loss of adaptability leads to impairment, which can lead to sickness, says Michol Dalcourt, founder and director of the Institute of Motion and member of the Equinox Health Advisory Board.

Our contributors

Shelly Latte-Naor, M.D.

the New York City–based director of Mind-Body Medicine at Memorial Sloan Kettering Cancer Center

Deanna Minich, Ph.D.

Seattle-based author of The Rainbow Diet and member of the Equinox Health Advisory Board

Jeffrey Morrison, M.D.

founder of The Morrison Center in New York City and member of the Equinox Health Advisory Board

Michael Gervais

yoga instructor, creator of Equinox’s HeadStrong meditations and director of group fitness talent and development in New York City

Michol Dalcourt

founder and director of the Institute of Motion and member of the Equinox Health Advisory Board

Caroline Pilcher

Tier X coach at Equinox Lincoln Common in Chicago

Catherine Dominick

Tier X coach at Equinox Sports Club Boston

Stephanie Mason

Tier X coach at Equinox Century City in Los Angeles

Michael Crandall

Tier X coach at E Hudson Yards in New York City

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