Covid hitting too close to home!

1. Washing hands
Washing hands is necessary during this period. Not the regular washing hands,

Follow these five steps every time.
• Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
• Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails.
• Scrub your hands for at least 20 seconds.
• Rinse your hands well under clean, running water.
• Dry your hands using a clean towel or air-dry them.

2. Sanitization
At any time you touch surfaces, open doors, get into contact with someone and you are not in a place to wash your hands, it is advisable to use a Sanitizer. Not every Sanitizer is effective enough. Alcohol-based sanitizers with over 70% Alcoholic content is advisable to use.

• Apply the sanitizer to the palm of one hand (read the label to learn the correct amount).
• Rub your hands together.
• Rub the gel over all the surfaces of your hands and fingers until your hands are dry. This should take around 20 seconds.

3. Social Distancing
Continue to promote social distancing, WHO recommend 1.5 M Social distancing. Keep in Mind that the virus spreads via respiratory droplets produced when a person sneezes or coughs. It can also spread via surfaces and hence regular sanitization of surfaces using a disinfectant is very important.

4. Wearing a Mask
Wearing a mask in public to reduce cross-infection. Current studies show that proper wearing of protective gear reduces transmission.

People of all ages are at risk of contracting coronavirus. However, people who are at a higher risk are older people, and people with pre-existing medical conditions such as asthma, diabetes, heart disease. They appear to be more vulnerable to becoming severely ill with the virus.

WHO however advises people of all ages to take steps to protect themselves from COVID 19.

The body immunity system plays a great role in the prevention of infections and keeping the body strong enough to fight infections. During this period, we all must ensure that we build our immunity by taking foods rich in Vitamin C, Zinc, Vitamin D, and Selenium.

How do these Vitamins and Mineral help the body’s immunity?

1. Vitamin C
Vitamin C is one of the biggest immune system builders. Lack of it makes one prone to getting infections such as common Colds and Flu. Foods rich in Vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli. Daily intake of Vitamin C is essential for Good health because the body does not produce it or store it.
At times, it is not possible to get the recommended daily allowance of this very important vitamin from our diet but that should not be a reason to be deficient of it. Intake of Vitamin C supplements 1000 mg daily.

2. Vitamin D
Vitamin D is involved in a wide array of functions in the body, more so than any other vitamins.

Originally understood for its importance in supporting bone health, Vitamin D extends well beyond this. It plays a great role in immunity building. The body naturally produces Vitamin D when directly exposed to sunlight containing UVB radiation. Since UVB radiation does not penetrate through glass, it is important for everyone to have exposure to sunlight outdoors. For most people, the current stay at home advice will mean being indoors for much of the day, which could result in not getting enough Vitamin D from exposure to sunlight. Where possible, it is important to take advantage of sunny days by getting out regularly as we can. The best way to do this is by exposing the forearms, hands, or lower legs to the sun, without sunscreen, for a short time between 11 am and 3 pm. This will help keep Vitamin D status topped up. If you do not have access to your own outside space, going out once a day for a walk or run, or some other form of regular exercise is particularly important.

Vitamin D can be found in many different foods and drink groups, albeit in relatively modest amounts. These include fish, such as salmon and sardines, fish liver oils, egg yolks, butter, and mushrooms. That said it is unlikely you will be able to get enough Vitamin D from diet alone, as the levels found in food are generally quite small and many people are not consuming large amounts of such foods. To ensure the right consumption, taking a Vitamin D supplement can be a convenient way to safeguard your intake. 60,000 IU is recommended per week.

3. Zinc
New research suggests that zinc helps control infections by gently tapping the brakes on the immune response in a way that prevents out-of-control inflammation that can be damaging and even deadly.

Zinc can be found in many different foods and drink groups, albeit in relatively modest amounts. These include White meat and poultry like turkey and chicken. Grains like brown rice and lentils. Beef is one of the most zinc-rich foods. A recommended daily allowance of 200mg is advisable to help the body in building strong immunity.

4. Selenium
Selenium is a trace element that is naturally present in many foods, added to others, and available as a dietary supplement. Selenium, which is nutritionally essential for humans, is a great antioxidant that plays critical roles in protection from oxidative damage and infection. The recommended daily allowance for adults is 55mcg-75 mcg. Brazil nuts, seafood, and organ meats are the richest food sources of selenium. Other sources include muscle meats, cereals, and other grains, and dairy products. The amount of selenium in a given type of plant-based food depends on the amount of selenium in the soil and several other factors, such as soil pH, amount of organic matter in the soil. The selenium content of soil affects the amounts of selenium in the plants that animals eat, so the quantities of selenium in animal products also vary. The good news is that Selenium is available in supplements in the recommended allowances.

1. Stay at Home for 14 days
2. Remain Calm
3. Ensure that you have someone around to help
4. Do not go to work
5. Do not use public Transport
6. Do not visit anyone or go shopping to avoid spreading the virus
7. Do not attend gatherings or have visitors at home

1. Make sure your underlying medical condition is under control by taking your medicines correctly.
2. Monitor your blood pressure and sugar levels for diabetics and hypertensive patients. It is advisable to get home testing devices
3. Monitor temperatures using a non-contact thermometer.

4. Consider getting a Pulse oximeter. This is easy to use the device, which measures the oxygen level in your blood and helps to identify early on when you are in need of medical attention. It is easy to operate. You can attach it to your fingers, forehead, nose, foot, ears, or toes. It can also help in assessing how well a new lung medication is working, evaluate whether someone needs help in breathing, determine how effective supplemental oxygen therapy is, especially when treatment is new, assess someone’s ability to tolerate increased physical activity and evaluate whether someone momentarily stops breathing while sleeping.

5. If the oxygen levels are low, you should consider home Oxygen concentrators, which are medical devices that assist people who have a low level of oxygen in their blood. They are powered by plugging the device into an electrical outlet or by using a battery. Most concentrators also come with an adapter so you can use the device while you drive. An oxygen concentrator receives air, purifies it, and then distributes the newly formed air back into the body.

6. Continuous positive airway pressure therapy (CPAP) Devices also plays a great role in helping people suffering from Obstructive Sleep Apnea breathe more easily during sleep. A CPAP machine increases air pressure in your throat so that your airway does not collapse when you breathe in. This is important if people find it difficult to breathe if they have contracted the virus.

7. The use of the above-mentioned devices at home is more affordable and user friendly where ventilators are not accessible since hospitals are unable to provide for all.

1. Take paracetamol to relieve fever and pain
2. Drink lots of warm water
3. Gargle twice daily with warm water and salt
4. Steam or use a humidifier with eucalyptus or Vicks as dry air is not good for your lungs.
5. Traditional remedies like a black seed, Turmeric, Ginger and other natural substances are known for their anti-inflammatory properties are not harmful and may help.

1. If your symptoms are worsening or have not improved after 7 days
2. If you become confused or have difficulties in concentrating
3. If you develop a fever or your fever returns
4. If you develop chest pains
5. If you are diabetic and your sugar level is very high or very low
6. If you develop breathing difficulties
7. If your oxygen level on the Pulse oximeter is lower than 92%