Easy Self Care Tips to Stay Healthy and Happy During Pandemic
The lives of every human has been completely disrupted and changed by the lowest life-form on planet Earth – a germ!
This is to show how interconnected the man is with the rest of the life-forms, including microbes.
It is also important to recognize that in a global economy of mass migration and frequent travel, the world’s population has become one big family and what affects one country will also affect the rest of the world.
This is why it’s everyone’s responsibility to educate themselves about way to prevent infection.
Prevention can do more to improve health at lower cost than any form of treatment.
Today, you’re going to learn how to reduce the risk of infection during the pandemic and beyond.
Ready? Let’s get started!
What’s a Coronavirus?
Coronaviruses are a worldwide group of RNA (ribonucleic acid).
The primary symptoms they produce are similar to rhinoviruses – another cold virus, which cause about 50 percent of common colds.
Both cause an upper respiratory infection with a stuffy nose (loss of smell and taste are common), coughing (usually dry), fever, and and fatigue.
Most of these ordinary symptoms are treated with over-the-counter medications.
For people who are older, or have comorbidities like COPD, heart disease, diabetes, or are immunocompromised (means having a weakened immune system caused by certain diseases or conditions, such as AIDS, cancer, diabetes, malnutrition, and certain genetic disorders), the infection might spread to the lower respiratory tract and cause pneumonia.
Immunity usually lasts long, sometimes for life, it has been shown that people can be reinfected after a period of about a year which also explains why respiratory viruses continually cause colds in humans.
It is spread by direct and indirect contact from one person to another.
Indirect spread happens when you touch contaminated surfaces and then you touch your nose, mouth, or eyes, which are the conduits of entry into your body. That is why the best way to protect yourself is washing your hands. Most disinfectants will also kill this virus.
How to Prevent Infection and Stay Healthy?
#1. Keep Calm and Wash Your Hands
Simple soap and water is effective to kill the COVID-19 virus because the soap disrupts the lipids in the virus and washes it away.
Wash your hands with soap and water for at least 20 seconds in the following cases:
* Before eating
* Before touching your face or a wound anywhere on the body
* Whenever you cough or sneeze in your hands
* After using a tissue to blow your nose
* After handling paper money.
* When you enter your home or your workplace
#2. Human Interactions
Since it’s not always obvious when someone is sick, you should always take the following precautions:
* Always avoid shaking hands, hugging, or cheek kissing.
* Cough or sneeze in a paper tissue or into the crux of your arm if you don’t have a tissue. Discard the tissue after use and wash your hands.
#3. Cover Your Face
There are two general types: a surgical mask, which is loose fitting, and an N95 mask, a tight-fitting mask that’s effective at shielding against airborne germs.
A surgical mask is not effective at shielding viruses, but they are effective to prevent or reduce transmission of the virus when used on people who are already infected.
They can also help ease anxiety as well as help keep your hands away from your face.
During an epidemic, we need to assume that everyone is positive, and so everyone should wear a surgical mask. If a surgical mask is unavailable, you can wear a homemade mask of cloth. It serves the same purpose—with the added benefit that they are washable.
Cleaning removes debris, sanitizing reduces the numbers of germs, but disinfecting kills most everything on a surface.
It’s important to disinfect the object you touch throughout the day such as your phone, glasses, doorknobs, etc.
If the surface is visibly dirty, clean with soap and water or detergent and water then disinfect.
#5. Boost Your Immunity
The following are the five primary steps you can take to boost your immunity:
1. Sleep 6 to 8 hours per night.
Studies show that deep sleep (REM) helps your body to repair muscles, organs, and many other cell types and keep your stem cells younger.
During deep sleep, your body regulates some of your hormones, such as lowering cortisol (tied to stress), and makes more of some hormones, such as growth hormones.
2. Exercise a minimum of 30 minutes every day.
Exercise, whether it was walking, running, biking, or swimming, or any form of physical activity, helps decrease the risk heart disease, strengthen your bones and muscles and boost your immunity.
Exercise also helps reduce the release of stress hormones.
Housekeeping chores, using stairs rather than elevators, standing rather than sitting, or simply strolling around your neighborhood count as physical activity.
3. Eat moderate-sized, healthy meals.
A Healthy meal should be rich in color (include many vegetables) and include no processed foods.
If you’re still wondering what to eat, the Mediterranean diet has been shown to be beneficial. For supplements, most available over-the-counter multivitamins are sufficient as daily supplements.
4. Reduce stress.
Stress wreaks havoc on the mind and body.
The shorter, darker days of winter also add stress to people who suffer from SAD (seasonal affective disorder) and increase their risk of getting infected.
Studies found that people with high stress levels suffered more severe respiratory symptoms, and higher levels of interleukin-6, a protein that stimulates inflammatory and autoimmune processes.
In other words, stress can affect immunity and intensify cold and flu symptoms.
Learn how to manage stress using techniques like mindfulness and meditation.
Be optimistic. It can go a long way.
5. Practice good personal hygiene
Practicing a good personal hygiene will help block the chain of transmission of infectious diseases and many lives could be saved.
How to Stay Calm and Happy?
If you can’t hit the gym, you still can exercise at home on equipments, such as a stationary bike, a cross-trainer, or even a treadmill, or floor exercises. You can also go for a walk.
Studies show that physical exercise protects the brain from stress-induced depression.
Share with a trusted friend, or a family member. Let them know you’d like to express your feelings and thoughts. Sharing can be an emotional release and energetic relief.
If you can’t think of a supportive friend who’s going to listen, try 7cups of tea. It is an online service with thousands of volunteer listeners stepping up to lend a friendly ear.
You might not have someone always available to listen to you, and you might have things you don’t want share with others. Journaling is a great way to release your emotions and process your thoughts.
Laughter is healing. One study shows that Laughter acts as a stress buffer regardless of the intensity of the laughter. In fact, people who laughed frequently, or even smiled, may be better equipped to deal with stressful events.
Watch or listen to something that makes laugh and embrace any physical sensations that come with laughter like shaking from the giggles, or laughing out loud.
#5. Adopt a routine
A morning routine or evening routine (or both), can boost your emotional and mental well-being. It helps calm the human nervous system, which partly explains why children become cranky when their routine – such as naptime or mealtime – are disrupted.
Make sure to include, in your routine, activities that will boost your mood and give you enough energy for the day, or help you distress at the end of the day.
Diseases are part of life. But you can minimize the risk of getting infected once you’re empowered with knowledge. Our health depends on everyone’s responsibility to protect ourselves and stay safe.
You might not be able to save the whole world, but saving your own life is more than enough.
Don’t panic, wear a face mask, wash your hands!
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Did I miss anything?
Now I’d like to hear from you.
Which techniques from today’s post are you going to try first?
Or maybe I didn’t mention one of your favorite techniques.
Either way, let me know by leaving a comment below right now!
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Portions of this article were adapted from the book First, Wear a Face Mask, © September 2020, by Philip M. Tierno. All rights reserved.