While none of us want to go back in time to relive the COVID-19 pandemic, I firmly believe in lessons learned, especially in times of challenge and adversity. Conceivably, it would be easy to come up with a long list of things we should do differently if, and when, we are confronted with the next global health crisis. But there is one question that I just can’t shake; why did so many seemingly healthy people get sick and even die, while others were hardly impacted by the virus?

If you do a quick Google search on “COVID-19 Lessons Learned” as I did, you’ll find plenty of results related to the following topics: Pandemic and Public Health Emergency Response, International Borders Crossing and Trade, Supply Chain, Public Safety, Travel, Pharmaceutical Vaccine Research/Development/Manufacturing and Deployment, Long Term Care Facilities, Remote Work, Telehealth, and even some on Remote Learning. While I can appreciate the importance and need for such articles on public policy, what about practical health and wellness lessons to educate and empower the rest of us?

Here’s what I would say; first and foremost, the health of the host matters the most. This means that the status of the person’s health at the time of the infection has a significant impact on the health outcome of that individual. Early on, we knew our most vulnerable populations were those with weakened immune systems as well as the elderly, and we took precautions to protect them. However, within a few months of the pandemic onset, we also realized that COVID-19 patients suffering from metabolic disease were at significantly higher risk for severe complications, hospitalization, or worse. As early as the summer of 2020, I recall listening to top-rated health and wellness podcasts in which leaders in Functional and Integrative Medicine rang the alarm bells.

The National Institutes of Health published an article in July 2022 titled “A Review of Covid-19 in Relation to Metabolic Syndrome: Obesity, Hypertension, Diabetes and Dyslipidemia”. The article states “Although severe cases and mortality of Coronavirus disease 2019 (COVID-19) are proportionally infrequent, these cases are strongly linked to patients with conditions of metabolic syndrome (obesity, hypertension, diabetes, and dyslipidemia).” While we may not understand all of the mechanisms at play, one thing is abundantly clear – having just three of the five following metabolic markers puts individuals at higher risk for severe complications when exposed to the virus:

1. Excess belly fat (greater than 35 inches for women or 40 inches for men)
2. High blood pressure (greater than 130/85 mm/Hg)
3. High triglycerides (greater than 150 mg/dL)
4. Low HDL cholesterol (less than 50 mg/dL for women or 40 mg/dL for men)
5. High fasting blood glucose (greater than 100 mg/dL without medication). It should be noted that women will naturally have higher blood sugar on days 21-28 of their cycle due to increased progesterone levels, resulting in more insulin resistance. Keep this in mind when taking blood tests!

Depending upon the research, it is estimated that one-third of the American adult population has full-blown metabolic syndrome while up to 80% meet at least one of the criteria noted above. That’s a lot of people at risk. And that risk extends beyond simple exposure to a virus. It makes us more vulnerable to chronic diseases including cardiovascular disease, stroke, cancer, neurodegenerative disorders such as Parkinson’s, Alzheimer’s, and all other forms of dementia.

I can’t help but wonder what might have happened if public policymakers had embraced this knowledge early on and used it to create health and wellness programs to address metabolic disease instead of relying solely on vaccines and social distancing as the answer. But they didn’t. So, now what do we do?

As the old saying goes, “Never let a crisis go to waste”. This means that we have an opportunity to use the pandemic as a catalyst for change, or better yet, personal transformation. Frankly, this is one of the main reasons I’m so passionate about being a Health Coach. Sometimes, it’s in life’s toughest challenges that we can grow the most.

By now you may be wondering what causes metabolic disease in the first place. Today’s modern diet high in ultra-processed food and a stressful, sedentary lifestyle are most often to blame. While genetics can play a role, it’s typically not the main culprit. Most people don’t realize we can improve immunity and health outcomes while preventing chronic disease through our everyday lifestyle choices. And that’s great news for everyone!

Below are the top three actionable steps you can take now to empower yourself, reduce your risk, and even reverse metabolic disease:

1. Make nutrition a priority.

Food is not simply calories The food we eat provides the building blocks your body needs for cellular function at every level. Be sure to give it the right materials to do the job well. Prioritize consumption of nutrient-dense whole foods including colorful vegetables, fruits, whole grains, nuts, seeds, pasture-raised meats, and pasture-raised dairy. Eliminate seed oils while minimizing refined sugar and dining out. Quality matters so buy organic whenever possible. If you need more guidance, I highly recommend the following books by Dr. Mark Hyman, MD (Food – What the Heck Should I Eat and Food – What the Heck Should I Cook). Both are excellent resources to help transform the way you fuel your body and brain.

2. Move your body more.

While it’s true you can’t exercise your way out of a bad diet, there is so much goodness that comes with physical fitness. In addition to cognition and neuroprotective benefits, exercise can have profound effects on reducing anxiety and blood pressure while improving sleep and mood. Our bodies were built to move. You can walk, dance, take a class at the gym, swim, wrestle with your kids – whatever you want. Just get moving!

3. Strive for seven to nine hours of quality shut-eye each night.

While the reasons we struggle with slumber can be complicated (shift work, stress, hormones, and even genetics), there is a direct correlation between how long we sleep and how long we live. Research studies have shown that sleep deprivation can increase cortisol, leading to heightened stress, blood pressure, and even insulin levels. Start with a consistent bedtime and routine to support your body’s internal clock, including 10-15 minutes of outdoor morning sunlight each day. Also, reduce exposure to artificial light including screen time once the sun goes down. You can further improve your chances of a good night’s sleep by eliminating alcohol and caffeine after noon and finishing any food at least 3 hours before bedtime. As a bonus when you sleep well, you’ll not only feel more energized and less stressed, but you’ll also make better decisions about nutrition and exercise!

While we may not understand everything about the recent pandemic, one thing is crystal clear – every one of us is responsible and fully accountable for our own health and wellness. Furthermore, the healthier we are when exposed to any virus or illness, the better the outcome. For those of us who are parents, we have an added responsibility. It’s our job to set a good example and teach our children health and wellness practices early in life to set them up for future success.

It would have been ideal to start your health journey back in 2020 but the next best time to take action is today. Not only will you be prepared for whatever health challenges come your way, but you’ll also live a happier, more vibrant life, inspiring others along the way. You are so much more powerful than you know and even the smallest of steps can add up over time. If you need more support, consider working with a Health Coach or making a pact with your family and closest friends to join you in this health and wellness challenge. You’ve got this!