Keeping healthy in these COVID -19 times
June 2020
WORDS: Dr Bryan Walpole AM FACEM Emergency physician
The spread of the coronavirus, now known as COVID-19, has prompted widespread concern around the world as public health officials race to contain the pandemic. This novel virus has killed over 100,000 people worldwide to date, and nearly 100 people have died here in Australia, with just over ten of those in Tassie. It will be years before the medical, social and economic effects are resolved, if ever.
The death rate is somewhere between one and three per cent; it is more deadly than the 'flu and much more contagious. In Tassie, we got onto it just in time, and the crisis here may now be receding, but if thirty per cent of us had caught it, as in New York that would have meant 1500 - 5000 deaths here.
The possibility of a worst-case scenario of coronavirus not being contained, and it being so infectious and deadly is what keeps public health officials up at night fearing the collapse of the health system, with thousands of cases needing unavailable ventilation, and morgues overflowing, again as in New York.
COVID 19, like many infections, will get a death hold mainly on those with weaker immune systems; people with chronic diseases, especially diabetes and of the chest, also those malnourished, and the elderly. Younger, fit people and children can usually shake it off.
For reasons unsure, it kills more men than women, maybe because more men smoke, and so have damaged lungs where the virus wreaks most harm.
The big embracing nations like Italy and Spain did far worse than the more conservative countries like Germany and Scandinavia. However, other factors are involved here too. Social distancing works.
The most important precaution is not to catch it, so
STAY HOME unless essential
Wash hands religiously or maybe obsessively
Keep away from people especially who are sick - 1.5 metres will eliminate most risk
try not to touch your face; and
If you are sick, STAY HOME
Typically, a vaccine takes a minimum of two-four years to develop and test. In theory, a vaccine could be developed for COVID-19 in 12 to 18 months, which would have to be a record, and need several short cuts, that may imperil safety, but be assured, enormous efforts are underway now, both here and around the world, normalisation depends on it. Only then we will travel freely, armed with an immunisation card, as in the 20th century when smallpox, yellow fever, typhoid and cholera were rampant.
This outbreak has led to an explosion of advertised but useless "immune boosters" on the pharmacy shelves, as well as newspaper advertisements promoting turmeric, argan oil, and a range of vitamins, basically all flushed down the toilet, as they have no evidence base for use in a modern democracy where good fresh food is available, and hunger is rare.
The principles involved in looking after your immune system are quite simple.
The first goal is to make sure that you provide the immune system with vital nutrients by consuming a health-promoting diet, not smoking, and keeping the booze to a glass or two. A deficiency of nutrients will significantly impair immunity.
Avoiding refined sugars and saturated fats, eating quality meat and fish protein and essential fatty acids from fresh vegetables, milk and cheeses.
The next step is practising a healthy lifestyle that includes getting enough sleep and engaging in a regular exercise plan. Boring, I know, so get out and ride the bike, several free online programs are being offered for those savvy with technology, go for a run, or walk with and listen to the missus!
Supplying optimal nutrition and learning to deal with stress effectively goes a long way in supporting central control mechanisms to keep the immune system functioning in a peak state. Looking after your immune system not only increases your resistance to colds and flu and other infections but can also help protect from chronic diseases.
Stress lowers immunity too. Isolation brings stress so take steps to manage this. You may like to try techniques to aid relaxation, such as yoga, breathing exercises, visualisation, or meditation. Mostly women's stuff, but give it a go, you can do it alone at home, again with web support, there are thousands of quality sites.
Some of us are vitamin D deficient, and for those, in modest doses, it helps build bone strength, but its role in human health goes well beyond that. Research now shows that vitamin D targets about ten per cent of our genome. So low levels of vitamin D can contribute to the development of cancer as well as heart disease, stroke, high blood pressure, autoimmune diseases, diabetes, depression, and many more common health conditions.
As it relates to preventing the flu, here is what is known;
Those with low vitamin D blood levels had twice as many upper respiratory tract infections as those with higher levels
Children that took daily doses of vitamin D reduced their risk of developing the flu by over 50 per cent
It may be that widespread vitamin D supplementation could prove to be as effective and less costly than conventional flu shots. To ensure optimal vitamin D status, some health practitioners, are advocating a daily dose even in healthy adults. The research supports this, and it does no harm, especially during the winter months when sunlight exposure that produces vitamin D in the skin is low. Darker-skinned folks really need it, as they don't make much vitamin D year-round. Talk to your GP, it's possible to get blood levels tested, but they require careful interpretation.
So, there's a bit to think about, keep fit, eat well, and look out for stress, just about a recipe for a long and healthy life, so go to it, fellas!