by dnshah | Apr 2, 2020 | Virus
Prevention is always better… but if that is not possible because exposure is constant; then the next best strategy is to improve your immunity BEFORE, DURING, and AFTER a viral infection. For this reason I’m giving you the best checklist to strengthen your immune system. Ideally everyone will start doing these things right away for maximum support. These guidelines are not COVID19 specific, but general strategies to strengthen your microbiome which will in turn strengthen your immune system. Please remember (loving disclaimer) to talk with your healthcare practitioner before changing your diet and lifestyle, so they can guide you best concerning your state of health, medications, and other insights.
- Drink enough fluids (i.e. water) to feel well hydrated and produce a lighter to clear shade of urine. In areas of intense sun exposure, this means more water than in darker cooler areas. With more daily physical activity, this means more fluid intake than days with much less. Quench that thirst before you feel it.
- CDC data indicates only ⅓ of people are getting enough sleep. Get at least 7 hours of sleep daily – and that need not be consecutive hours. This allows for the appropriate down time to recharge and renew from daily wear and tear. This can boost mood, cognitive health, lower chronic inflammation, and help avoid obesity and cardiovascular disease.
- Even with the pandemic occurring, you must find ways to ground yourself for a short amount of time daily. And in that grounding time, you can meditate, do yoga, do breathing exercises, pray, or just think about the good that is happening in the world. There are sites dedicated to the amazing helpers, the empowerment of others, and the charity occurring globally. We must find ways to balance the horrific media news updates with the good, and this does help with intensity of stress. In addition to keeping mental and emotional stress at an even keel; also limit your physical stress. This means that as we age, we should not be striving to do superhuman workouts… you know who you are… and especially so if your body is giving you signs that you are ignoring. Our physical bodies are amazing cardio machines, but with time the body indicates it is time to slow down. When we aren’t in tune… injuries occur. Take it from me – it can happen!
- Clean eating. Eating a diet that includes a VARIETY of vegetables, fruits, whole grains, and clean proteins (preferable plant-based) while minimizing refined sugars increases health benefits. The plant-based diet maximizes phytonutrients and fiber which supports a healthy microbiome. The diversity of the plants is also important to our immunity and prevention of disease. Excessive sugar intake contributes to obesity, inflammation, and diseases; so the elimination of it will encourage a healthier lifestyle. Sugar is not a nutritive component of diet. Some strategies to consider:
- Make a daily homemade blended smoothie to fortify skin, hair, nails, organs, blood, mind, and soul. It’s going to change each day (different ingredients, different colors, different taste), and over time you will find your favorites. I have 2 recipes here to get you started, but reach out and I’ll tell you about SMOOTHIE 101.
- These are the things you want to try and eat every day. Greens, Beans, Onions, Mushrooms, Berries, and Seeds/nuts. More information here.
- Strategic Freezer Meals. When you go all out and cook a fine nourishing meal, double it! And then freeze half of it for later. The meals you store in your freezer need to have value – nourishment value! Ideally strive for veggie burgers, curries, soups, beans over frozen pizzas, TV dinners, ice creams, and pies. Use that prime real estate for frozen vegetables (think stir-frys, curries, rice pilafs, casseroles, and smoothies) and frozen fruits (more smoothie toppings). Then save space for homemade ready-to-eats.
- Well stocked Pantry and Fridge. Hunger has a way of pulling our bodies into the kitchen and foraging. What we see first is what usually is swallowed first. So this means that we must keep the ideal snacks at eye level in the fridge and pantries. That prime real estate is not a place for snacks with refined sugars. Keep those way up high so you have to find a step stool and work to get them.
- Immune Support. This is important all year round, but especially so during this current COVID19 exposure. If you get this virus, one of the best ways to minimize the symptoms expressed is to boost our defenses BEFORE getting it. Boosting the immune system so that it runs optimally is the most strategic play when dealing with virus infections. During this time consider these strategies:
- Vitamin C – it increases immune capacity and response to viruses.
- Zinc – zinc deficiency contributes to weaker immune response, so ensure your zinc store is sufficient. Zinc has been shown to significantly reduce the duration of an infection with the cold.
- Vitamin D – it increases immune capacity and modulates immune cells. It may also reduce respiratory infections.
- ECGC (green tea or caffeine free teas without sugar or milk)
- Vitamin A
- Probiotics – supporting a healthy microbiome seems to be directly linked with the health of the GI and immune systems. This can be done via real food (sauerkraut, kimchi, kombucha teas, unsweetened plain yogurts, etc.) or via supplements. When choosing supplements, try to select those with ACTIVE cultures and with the most diverse strains possible.
- Our minds and bodies are experiencing massive disruption to our usual schedules. This is a time to redefine and create a sustainable routine, which includes waking up time, going to bedtime, eating times, and the structure of when to have grounding time, unplugging time, family bonding time, and cleaning up time! The structure of a new routine is a must for feeling secure and confident in a world of change. And finally our children. Instill in them a sense of faith or spirituality that better days are eventually coming, and until then we’ll make our own fun each day.
by dnshah | Apr 2, 2020 | Virus
Some of my peers put together a list of supplies to get into the house and have available “just in case”; and I’m sharing this list with you. Ideally none of us want to get sick, but just in case. Please remember that if you experience shortness of breath, you need to phone ahead and go to an ER (preferably a hospital ER).
- Basic Supplies (soap, EPA approved disinfecting sprays/wipes, laundry soap, hamper liners, gloves, simple masks – or supplies to make at home if you have a sewing machine)
- Make and freeze your favorite soups, so when you need it – it’s ready
- Electrolytes (Gatorades in liquids or powders to mix with water, Powerades, coconut water, etc.)
- Kleenex tissues (1box/person)
- Tylenol 325mg (don’t use ibuprofen for COVID19 infections)
- Cough Suppressants/Expectorants
- Humidifier & some Vicks Vapo-rub would be good for it
- Rx inhalers if needed; otherwise OTC inhalers that help with free breathing
- Rx medications – extended supplies if you have pre-existing conditions
Remember that different members of the family may see a wide range of intensity on fatigue, fevers, dry cough, and breathing pain. We are not all the same on the inside. Boost your immunity, and keep safe.
by dnshah | Apr 2, 2020 | Health and Wellness Tips, Virus
The whole world is suffering through this COVID19 pandemic. We all want to know how we can prevent getting this virus. The experts say it’s fairly simple…. But it’s eluded the whole world. The simple rule is to keep your hands free of the virus at all times, and never touch your hands to face unless they have been freshly washed. Yes, it sounds simple; but in actuality… it is the hardest thing to do. This is why it has eluded the whole planet.
The prevention formula = hands free of virus + don’t touch face unless hands are clean
Keeping Hands Free of Virus
While your hands need not be clean as you are doing tasks, the things is that you must wash them thoroughly before touching your face. And if you, like me, have a subconscious habit of itching your nose, pushing your hair off your face, or rubbing your fingers across your chapped lips; well then you may need to keep your hands clean WHILE you are doing work too. So this means you will need to keep the hand sanitizer available and use it after you push that elevator button, open a door knob, push that grocery cart, receive that take-out meal, check for mail, or process the mail, etc. If you don’t have hand sanitizer (like many), then you must be vigilant about NOT touching your face until you get the opportunity to wash your hands.
Don’t Touch Face Unless Hands Clean
Before you satisfy that itchy nose, those hands need to be thoroughly clean. This means at least a 20second- hand washing hygiene with a soap that foams. It consists of washing the fronts and back of the palm, thumb, interlacing fingers, and wrist. Once your hands are clean, you can touch your face again. The second you touch or pick up something else, you can’t touch your face until washed again.
Since most people are washing their hands numerous times per day, we also should be moisturizing at the end of each day.
by dnshah | Apr 2, 2020 | Virus
My final thoughts in March, 2020 are that with this global outbreak happening right now, there are two distinct populations emerging: those that have gotten COVID-19 and those that haven’t. The survivors of our infected population are emerging as the “immune” population. Eventually there may be a need to differentiate which population we belong to (perhaps like a “digital certificate”) identifying those that have already had exposure. They are the ones we will count on for plasma therapies and research to vaccinate those of us that haven’t had exposure. They are the ones that can safely travel and lend support elsewhere. They are the ones that have an opportunity to help reinstate our medical care entities that will grow weary. They are the ones that will be in high demand, in fact I already see social media posts asking for these immune people’s assistance. They are the ones that can “get on” with their lives, while the rest of us avoid [delay] exposure flatten the curve and wait for herd immunity or a successful COVID-19 cocktail therapy.
Currently due to HIPAA regulations, we don’t know which population one belongs to; and I wonder if that will change based on demand and need. Our current vaccine timeline is still 1-2 years away. 1. What do you think?
- Do you think we should identify if we’ve been exposed or not?
- And considering that many people are asymptomatic carriers, how will we effectively test everyone that has been exposed?
- Do you think we should have private testing of COVID-19 since the public testing is falling short of demand?
So for most of us, our days of boosting immunity, staying healthy and strong, and social distancing – we are living our “new normal” for a while. Be safe and be kind to one another.
by dnshah | Apr 2, 2020 | Virus
From the most recent data in China (March 16, 2020 Study), we’ve learned that children (0-18) ARE susceptible to COVID-19, but ther symptoms are generally less severe compared to adults. Other key learnings include:
- The number of boys vs. girls were similar
- Of the total children’s population infected, 4% were asymptomatic, 50% were mild symptoms, 37% were moderate, & 9% were severe/critical.
- 9% of infected children had severe symptoms, compared to 18.5% of infected adults which had severe symptoms from a February, 2020 analysis of China outbreak.
- Of the 9% of children which had severe symptoms:
- 11% were aged 0-1
- 86% were aged 2-15
- 3% were aged 16-18
It is theorized this may be due to younger children’s immune systems not being as developed, but we don’t know conclusively. No age was spared, however it seems that children generally have less severity.
Our analysis is always only as good as the data we use to analyze. We don’t know the accuracy of the reported number of cases in China, but all we can do is infer from the existing data and use it to forge ahead in the best way possible.
