HOW TO PREVENT THE CORONA VIRUS
EVIDENCE BASED - UPDATED Oct 12, 2020
HOW TO PREVENT THE CORONA VIRUS (COVID-19)
Your best defense against this new infectious disease is a strong offense—practices that boost your immunity and optimize hygiene. During my research, I turned up a few critical facts. Read on to learn what is COVID-19, how you can protect yourself and your family and where you can get latest updates.
WHAT IS THE CORONAVIRUS (COVID-19)?
Coronaviruses are a family of viruses that include both the common cold and SARS (aka the bird flu). COVID-19, named by the World Health Organization, first appeared in Wuhan, China, from, as of latest updates, an unidentified animal (likely a bat via another animal). Previously unseen in humans, we have no immunities against it. Efforts to develop therapies to reduce severity and/or a vaccine to prevent it are underway.
The only confirmed transmission method is human-to-human via mucosal secretions (ie saliva or a runny nose) from an infected person to another person’s eyes, nose or mouth. The good news is that you do not seem to be able to get it from cooked food (unless someone sneezed on it), sweat or sexual fluids. If you are near someone who is currently infected it can be transmitted through the air from respiratory droplets. Researchers are currently checking potential for transmission from eye fluids (tears and conjunctival secretions), stool or digestive fluids.
Scientists continue to evaluate the transmission rate (how many people an infected person can infect), the infection rate (what percent of people exposed become infected) and the mortality rate (what percent of people die). On one hand, the disease appears highly contagious. On the other hand, it presents a high risk of mortality primarily to older people (60+), people with health conditions like heart disease, diabetes, COPD, etc or those who have weakened immune systems such as people with auto-immune conditions, those battling cancer, people with transplants or newborn infants. In a new study from Lancet based on data in Wuhan, those at highest risk of death were older, had high blood pressure and diabetes and showed signs of sepsis upon hospital admission.
One of the challenges is that the virus incubates inside a person for up to two weeks before causing any symptoms. As a result, many people infect others through ‘viral shedding’ before they know they have it. Wuhan research shows that many individuals carry the virus without experiencing symptoms or only have very mild, limited symptoms. And, new research shows that some individuals who recovered from the virus may continue to infect others up to four weeks (longest recorded viral shedding in a survivor was 37 days!). Therefore, you simply cannot tell who may infect you, but current research suggests that people are most likely to spread the virus when they are displaying symptoms.
Studies indicate that you get it through direct contact with an infected person’s respiratory droplets when they talk, sneeze, cough or exhale while you are within six feet or 2 meters. These droplets are airborne, land on the ground or nearby surfaces and may continue to survive in the air for up to 3 hours according to a study in the New England Journal of Medicine.
CHALLENGE: According to research published in the Annals of Internal Medicine, asymptomatic spread seems to account for 40 to 45% of infections. Therefore, you cannot rely on someone “looking healthy” to not be contagious. And, preliminary research suggests that people who are asymptomatic may still experience organ damage while unaware that they are disease carriers.
WHAT YOU CAN DO TO PROTECT YOURSELF FROM COVID-19
If COVID-19 is in your community, these are best practices from the World Health Organization, Centers for Disease Control and other respected public health leaders.
1. Wash hands frequently: Transmission can occur if you touch a ‘dirty’ surface and then touch your face. Frequent hand washing is your first defense. Proper washing technique consists of using soap and water and scrubbing thoroughly (between fingers, under nails, on top) for 20 seconds—the time it takes to sing Happy Birthday twice (or 3 deep breaths). Here’s instruction on effective hand washing. Try using this time for a mindful moment—notice the sensations of washing. Take THREE conscious deep breaths for feelings of calm presence. Moisturize after washing to prevent dry chapped skin.
If you do not use soap and water, using a hand dryer will NOT kill the germs. if you use a hand rub, it must contain at least 60% alcohol. Less is ineffective. Check hand sanitizer product labels for potency. There’s a list of EPA approved sanitizer brands with strength to kill germs. Make your own hand spray with pure isopropyl alcohol (my personal doctor’s recommendation), if products are sold out in your area, or you can create your own 60% blend (much gentler on skin). One recommended recipe is to mix ⅓ aloe vera, glycerin or other emollient with ⅔ isopropyl alcohol (99.8%) or ethanol (96%). Let it sit in container for 72 hours before use to destroy any spores that may be in container.
2. Avoid face touching: Practice mindfulness to notice how often you touch your face. As your awareness increases, you will be able to stop. If you notice you’re a frequent face toucher (the typical person touches their face 23x/hour), try wearing a glove as a prop to heighten awareness. You can also simply wear gloves each time you go out in public places. When you return home, wash hands as soon as you remove them. Wash your gloves in hot water as noted below. If wearing disposable gloves, throw them away in a closed receptacle (like dirty tissues) and disinfect the receptacle when you dispose of the gloves.
3. Do “social distancing”: Keep a distance of at least 6 feet (2 meters) between you and other people wherever you go, and add more distance if possible. Studies show that many people who are contagious are asymptomatic, so you cannot tell by looking at someone whether or not s/he may transmit the virus to you.
4. Avoid sharing food and personal items: Even at home, use your own towels, glasses, eating utensils, etc. Do not eat out of shared bowls. Use paper towels after hand washing; dispose in closed receptacles like tissues.
5. Follow cough/sneeze etiquette: If you cough or sneeze, use a tissue or an elbow. Used tissues should be disposed of immediately in closed receptacles. Wash clothing that you sneezed into per instructions below.
6. Limit contact: Avoid close contact with people who are sick.
7. Notice personal symptoms: If you’re sick, stay home. Symptoms of COVID-19 include fever, cough, extreme fatigue and/or experience difficulty breathing or shortness of breath. NEW DATA shows some people with COVID-19 have digestive symptoms like nausea, diarrhea, vomiting and abdominal pain, without respiratory symptoms.
DO NOT HESITATE, if you’re symptomatic, contact your health care provider. Limit contact with other family members and even pets. The impact of COVID-19 on animals is not yet confirmed. Here are steps to follow if you’re sick.
8. Boost your natural immunity: Your strongest defense is to optimize your health by boosting your immune system so you can resist the virus or if you become infected, you can fight its effects successfully. See this blog post for my top 9 tips for a strong immune system.
9. Wear a face mask in public: The primary benefit of a face mask if you’re not sick, is that it reduces the number of droplets that can affect you and it prevents you from touching your face. A paper mask has openings on the side and respiratory droplets can still enter, but it can reduce risks of infection. In more good news, mask wearing may also reduce severity of the infection if you get sick because it reduces the dose of virus exposure. A health care provider’s N95 mask has a protective seal against these droplets. If you’re sick, the face mask is valuable to reduce your chances of infecting others. 3M provides a good description of masks here.
WHAT YOU CAN DO TO PROTECT YOUR HOME
1. Disinfect high-touch surfaces: Use an approved surface disinfectant. Note that disinfection is different from sanitizing. If you cannot find ready-made products, make your own bleach solution with ⅓ cup bleach (5.25% sodium hypochlorite) in one gallon of cool water or 4.5 tsp in 1 quart (80 ml in 4 liters; 20 ml in 1 liter), but do not use this for hand cleaning, only for surfaces. Let it remain on surface for 1 minute before wiping. Different brands of bleach come in different solutions, so this recipe varies depending on what brand you use. Read package labels. Click on link for different recipes for different brands/strength solutions (note these recipes are for half-strength, double bleach amount to disinfect against COVID-19).
High touch surfaces include door handles, doors, handrails, light switches, handles, faucets, sinks, toilets, showers, computers, keyboards, phones, remote controls, desks and table tops. Apple does NOT recommend bleach solutions to clean Apple products; instead, use a 70% isopropyl alcohol cleaner. If everyone washes their hands as soon as they return home, the only areas of concern will be in the entry way and bathroom used for hand washing.
2. Keep hand sanitizer by the front door: Make it easy for everyone to clean their hands as soon as they return home by keeping a sensor dispenser with hand sanitizer by the door. If that’s not possible, remind everyone to wash hands as soon as they arrive home.
3. Remove shoes: Shoes carry a lot of germs. While they don’t carry the COVID-19 virus, they can carry other viruses and bacteria; you can limit your germ load at home.
4. Wash clothes, towels in hottest water possible: Viruses can live on soft surfaces, but cannot withstand high temperatures. Wash outerwear that has been worn in public, particularly if anyone near you appeared sick. Wash towels, particularly those for hand drying, in hot water (60˚ C+, 140˚+ F). Disinfect hampers where dirty laundry has been, including the laundry bag and the hamper.
5. Diffuse essential oils: While this is not proven against the virus that causes COVID-19, pharmaceutical grade essential oils like cedar have antiviral properties and suggested immune boosting potential. They also smell beautifully. See this blog post for more natural ways to reduce risk of viruses in your home.
6. Eat whole foods, drink plenty of fluids: Numerous studies show that a primarily plant-based diet reduces inflammation and boosts immune system health. For an even stronger boost, choose foods rich in vitamin C and zinc, like citrus fruits, nuts and seeds. Drink plenty of fluids. Hydration is key to maintaining health. Get an even bigger immune boost with teas and add ginger, turmeric, lemon or other herbs.
7. Get positive and go outside: Growing research supports that chronic stress undermines your immune system and that being positive and calm boosts your immune system’s functioning. (I will write much more on this later.)
For example, several studies demonstrate that meditators experience less sickness and produce a stronger antibody response to a vaccine. In addition, growing evidence supports the health benefits of time spent enjoying direct contact with nature. Forest bathing (shinrin-yoku) boosts your immune system functioning, in one study immune system natural killer cells increased by as much as 50%. Read more about the powerful effects of spending time outdoors in nature in my blog post here. Learn more about forest bathing here.
At the very least, practice taking a power pause and simply enjoy a deep breathing break—a proven way to calm and restore balance to your nervous system. I’ve started a 15-minute daily weekday meditation group on Facebook, please let me know if you’d like to join.
You can protect yourself, your family and your home. Armed with accurate information and actionable tips, you can proactively protect yourself, your family and your home from the threat of COVID-19. I know I feel much more relaxed when I have a clear action plan. Practice good hygiene and prep your home with natural virus protection tips, then RELAX: go outside; enjoy some family, friends or solo time in quieter activities with fewer people; get moving with moderate exercise, maybe try forest bathing or meditation or working in your garden, boost your health with these 9 tips and savor a good night’s sleep. More mind-body viral protection tips here.
GET UPDATES HERE
What I’ve shared is based on best practices known to date. Much about the virus that causes COVID-19, named SARS-CoV-2, is still unknown. For updates from public health organizations and information on economic impact, check the links below.
CDC. Coronavirus Disease 2019 (COVID-19)
CDC. Cases in U.S.
Johns Hopkins Coronavirus Resource Center. COVID-19 Global Cases (World Map)
McKinsey & Company. COVID-19: Implications for business
The New York Times. Free Coronavirus Outbreak page updated live
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