Lifestyle
6 Ways to Protect Yourself in the Era of Pandemics
For COVID and beyond
A good lifestyle is a key to restoring health and wellness. It is especially vital during pandemics when our bodies are subject to maximum tension. During lockdowns, there is mounting mental stress, increased sedentary activity, high-screen time, and poor sleep — to name a few.
While some of us value health measures during pandemics, few treat them as ineffective. They believe that viral infections are random events and little can be done to prevent them. This is not entirely correct; viruses affect some people more often than others, and a large body of evidence supports using specific lifestyle measures for better protection.
Unfortunately, discussions about lifestyle are often regarded as an — alternative medicine subject — and not widely pondered in allopathic medicine.
Here are a few lifestyle recommendations…
1. Yoga and Meditation
Yoga and meditation are indispensable during pandemics. They mitigate stress-anxiety-depression, improve coping and resilience, reduce inflammation, and improve immunity. Although there is an increasing awareness, many underestimate them viewing them as religious practices. We must recognize them as non-sectarian methods that can restore biology and rejuvenate physiology — leading to a healthy body and mind.
2. Foods that heal
Foods rich in anti-viral compounds, antioxidants, anti-inflammatory compounds, and essential micronutrients — vitamins and minerals can improve our defense against infections and even support recovery from a viral illness. Herbal supplements like garlic, turmeric, aloe vera, pepper, ginger, and holy basil could also be added to our diets. It is important to note that these won’t exert curative benefits.
Probiotics are also helpful as they influence the gut microbiome — an essential regulator of immunity, inflammation, and vitamin D absorption. Probiotics also exert anti-depressant and anxiolytic effects.
While good dietary habits boost health, unhealthy food habits can do the opposite.
The most dangerous are sugary foods, carbonated drinks, and fast and processed foods. These can have a lasting impact on our metabolic wiring and microbiome. Unfortunately, many of us (knowingly or unknowingly) rely on them due to their addictive nature.
3. Avoiding a sedentary lifestyle
Unhealthy food habits are often seen alongside sedentary lifestyles (common during work-from-home and lockdowns). When they co-occur, the impact will be further amplified. Sedentary living can lead to many health issues like cardiovascular disease, diabetes, obesity, and cancers. In cancer survivors, this habit can further complicate matters. Because of sustained lockdowns— a surge in these ailments will be witnessed in the coming years.
4. Abstain from tobacco and alcohol
Abstaining from tobacco products and alcohol can go a long way in health preservation. There is evidence that cigarette smoking and heavy alcohol use could reduce immunological response to a COVID-19 vaccine. If the immunological response is reduced, there will be fewer antibodies than needed — and thus lower protection from future infections.
Often, many think only smoking is responsible for different cancers — which is untrue; even tobacco in chewable form can exert similar effects. It is also vital to withdraw from areca nut usage — another recognized carcinogen.
5. Reducing social media activity
Due to the increasing free time — during pandemics and lockdowns, there is a natural inclination towards social media. Increased screen time (online streaming) impairs quality sleep and leads to problems ranging from obesity to anxiety.
Research indicates a higher infection rate in individuals with poor sleep. Adequate sleep (approximately 8 hours) is vital to restoring health and wellness. It is crucial to realize — both insufficient sleep and excessive sleep can be detrimental. Another way to naturally trigger a healthy sleep cycle is to engage in a regular workout routine or sports activity.
6. Respiratory hygiene measures
Infection mitigation strategies like saline nasal irrigation and gargling are highly beneficial during pandemics. As pointed out in my previous medium article (https://link.medium.com/5XB4l9czgu), there is sufficient literature backing these practices.
Respiratory viruses spend a significant time in the throat mucosa before extending to the lower respiratory tract. This is why irrigation or gargling with saline could be helpful. The chemical action of SALT and the flushing action of the irrigation and gargling procedure can reduce the viral load in secretions — and thus reduce disease severity and community spread. Doing both nasal irrigation and gargling can amplify this anti-viral action.
Take home
A good lifestyle is vital during pandemics.
Lifestyle intervention is for disease prevention than disease management. It is best if we integrate all measures.
A good lifestyle can result in —A higher likelihood of prevention, reduced severity, and even better vaccine response. Besides these, it also delivers a range of general health benefits.
Lack of high-quality evidence should not become a reason to disqualify these simple measures. Evidence will slowly accumulate and there is much past research supporting their use.
