Strengthening Personal Health Against COVID-19
Be still for just a moment. Notice something? The birds are still singing, the sun is still shining, and the moon is still rising. Life goes on... even in the midst of a pandemic.
But no one said it would be easy.
There is no denying COVID-19 and its impact -- the hand washing, sanitizing, keeping your distance, and not being able to walk into a drugstore without looking like Zorro.
And worse, the loss of jobs, lack of indoor entertainment and large gatherings, the isolation and the tragedy of being sick or losing loved ones.
The CDC has clear guidelines on what to do to end the pandemic. Aside from everyone wearing masks, practicing proper hygiene and avoiding close contact, keeping your immune system healthy is your greatest personal defense. Knowledge is power, so it’s important to understand what is within your control. Then be ready. It’s time to get strong.
The Reality of COVID
“I couldn’t believe my test was positive,” says Charlotte Juarez, a 55-year-old Bay Area resident. “My husband and I were so careful...social distancing, wearing masks, sheltering in, not even seeing our kids or grandkids.” From March to June, they had but one visitor in their home. But one was all it took.
Within days, both were coughing. But Charlotte, with diabetes and high blood pressure, had more severe symptoms -- pain everywhere, plus trouble walking and breathing. Her husband Oscar drank healthy smoothies and organic teas. He recovered quickly. She was hospitalized, but has since recovered.
Charlotte’s serious situation is a local example of how chronic health conditions like diabetes and high blood pressure make people far more vulnerable to COVID-19, and make recovery much more difficult.
According to the CDC, 94 percent of all deaths registered as COVID were related to some other condition besides (or in addition to) the Coronavirus. “[O]n average, there were 2.6 additional conditions or causes per death” in addition to the Coronavirus.
The Juarez’s are two of the 707,797 Covid-19 cases in California. More than half of all California cases are Hispanics. According to the CDC, Hispanics contract the virus and die at more than three times the rate of Whites.
Dr. Rohan Radhakrishna is the Deputy Health Officer in Contra Costa County and has a clinic in San Pablo with more than 1,000 Hispanic patients. He sees new cases nearly every day as San Pablo has triple the rate of infections than any other city in the county.
“There are three main attributing factors,” says the doctor. “More exposure, more chronic conditions, and less access to healthcare.”
Specific risks for Hispanics include working essential jobs, sometimes while ill. Living in multiple family dwellings might also contribute to family spread. Less healthcare access can mean not keeping underlying health conditions in check such as asthma, diabetes and high blood pressure.
Degrees of illness vary widely. Dr. Radhakrishna sees patients with nasal congestion and coughing, as well as those with clogged lungs and other serious signs of COVID infection.
“I used to deliver babies and sign birth certificates,” says Dr. Radhakrishna. “It’s a tragedy to sign more death certificates.”
People with underlying health issues are twelve times more likely to die from COVID. Juarez says at the height of her illness, she felt like she was literally drowning.
It is important to consider that while COVID-19 can lead to death, far more people do recover. In California, deaths account for approximately two percent of cases.
Don’t Be Scared. Be Prepared
Pandemics create tremendous uncertainty and change that can leave you feeling powerless. To reclaim your power, experts agree, you must focus on the things within your control. A positive attitude and a sense that you have the ability to control your destiny can greatly improve health status. There are many things you can do to take your health into your own hands.
Prevention is still your best defense. Avoid getting or spreading the virus and keep your immune system strong by preventing or stabilizing chronic disease. If you get sick, you can recover more quickly and avoid hospitalization, says Dr. Radhakrishna. To keep your immune system and body strong against all health threats, implement the three pillars of health -- adequate sleep, better nutrition and ample exercise.
There are also numerous vitamins and minerals essential to staying healthy. Kelly Morrow, MS, RDN, CD, Faculty member of Nutrition and Exercise Science at Bastyr University, a school of alternative medicine, recommends eating foods rich in Vitamin A (green, yellow and orange vegetables), Vitamin C (citrus, broccoli, kiwi and peppers), Vitamin D (fish, sunlight or supplements) and Zinc (pumpkin and sesame seeds, meat, shellfish and legumes). In addition, she advises limiting alcohol intake, which depresses your immune system. Staying hydrated helps support the mucosal barriers and circulation of immune cells.
Debra Brammer, ND, Clinical Dean of Naturopathic Medicine at Bastyr University cites seven medicinal herbs that serve as natural anti-inflammatories, antivirals and pro-respiratory system aids. These include mint, yerba sante, thyme and chamomile. All can help prevent and treat winter illnesses and possibly be ammunition for fighting COVID-19. It is advised to consult with an herbalist or a doctor before trying herbal supplements
Healthcare professionals know the body has to move to stay healthy. Physical activity increases circulation, helps flush out bacteria and helps white blood cells become more efficient. Dr. Radhakrishna prefers outdoor activity in places of nature for added benefits. He actually writes prescriptions for his patients to walk and spend time in East Bay parks.
Parks are essential during this pandemic, and we are blessed to live in an area with incredible access to green spaces. The East Bay Regional Park District is home to 73 parks and more than 1,330 miles of trails. The Journal of Pediatrics reports that, "Parks promote play and physical activity, which can be key to long-term mental and physical health. Parks provide outdoor time, which may allow children (and adults) to feel less isolated, even if they are not outdoors to socialize.”
Unfortunately, pandemics can increase paranoia, anxiety, and depression. The National Center for Health Statistics shows over one third of adults have depression and anxiety compared to less than ten percent last year. Whether caused by emotional, economic or social factors, the stress response can also lower immune system function.
At every town hall meeting that Dr. Radhakrishna delivers, he shares the California Surgeon General’s Playbook for Managing Stress, a great guide to combating its toxic effects.
The doctor leaves every patient with an empowering reminder that the best medicine is free without side effects. “Movement, meditation and mindful eating,” things that are available to everyone.
No matter how serious and sad this pandemic can be, there have been aspects that for many people have led to positive change. According to Psychology Today, working from home, spending more quality time with the family, reconnecting with nature, having time to learn a new skill or even rethink a career path are all things to be grateful for and can bring a meaningful positive perspective.
These uncertain times might further distract us from listening to the birds or appreciating the sun or enjoying the moon, but if everyone does what is within their individual power, they will grow stronger individually and as a community.