Coronavirus How to Keep Healthy

The press are NOT making it easy to get the correct information about coronavirus so please obtain your information from the NHS or World Health Organisation sites NOT from the press.

The panic about getting ill is driving people into a state of anxiety which is detrimental to your health so we would like to share some simple advice on keeping your immune system as well as possible, some simple steps to help prevent you catching the virus and what to do if you do catch it.

Keeping Yourself Healthy

  • Keep yourself healthy by eating well.  Include lots of fruit and vegetables, we recommend Eating a Rainbow every day as this provides a wide variety of essential nutrients including vitamins and minerals to keep your body and immune system working well.  If you find this hard try getting your fruit or vegetables in one hit.  Check out our juice and smoothie recipes on the Eat A Rainbow page of our website. Here you can also find some simple advice on supplements.
  • Speaking of supplements taking vitamin C can help boost your immune system. Vitamin C cannot treat the virus but has been shown to help boost immunity generally.  Vitamin C is an essential micronutrient for humans. It is a potent antioxidant and Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens on the skin. You can read a more in depth study here… Vitamin C is available in citrus fruits and juices (such as orange and grapefruit), kiwi fruit, green peppers, broccoli, strawberries.
  • Vitamin D is also important for immune function. Vitamin D is produced in the body when the skin is exposed to sunlight. It is often low at this time of year and especially after the long wet winter we have had in the UK so supplementing your vitamin D may also help boost your immune function. Please take only the recommended dose of any supplements. Food that provide vitamin D are fatty fish, such as salmon, sardines or tuna and if you don’t like fish then it is in eggs.  As we approach spring try to sit in the midday sun for 10 to 15 minutes.
  • Zinc is an essential mineral involved in the production of certain immune cells. Mild low levels of zinc may impair your immune function. Some top food sources of zinc are : Baked beans, cashews and chickpeas.
  • Drink lots of water to stay hydrated – this applies always as it helps your body deal with toxins and the body’s waste.
  • Keep yourself moving and get some fresh air each day, if possible.

Stress and Anxiety

As you know we specialise in stress medicine at Osteopathy For All and we are aware about how much stress and anxiety the press coverage of this virus is causing. If you need help to reduce your anxiety levels we have advice in our Well-being Toolkit. The WHO have also produced some advice for those who are struggling with anxiety that the virus is causing. They have information for adults and for children.  We also recommend meditating to help reduce anxiety and boost your well-being and on our meditation page we have a link to a calming meditation that you may find helpful.  If you need further advice please contact us.

Advice on how to avoid catching or spreading coronavirus.

  • wash your hands with soap and water often – do this for at least 20 seconds
  • always wash your hands when you get home or into work
  • use alcohol based hand sanitiser gel if soap and water are not available
  • cover your mouth and nose with a tissue when you cough or sneeze or cough or sneeze into your elbow fold, not your hands
  • put used tissues in the bin straight away and wash your hands afterwards
  • try to avoid close contact with people who are unwell
  • do NOT touch your eyes, nose or mouth if your hands are not clean

Looking after yourself if you think you have coronavirus

If you suspect coronavirus do NOT go to a GP surgery, pharmacy or hospital –   instead call 111 or visit the  NHS 111 online coronavirus service that can tell you if you need medical help and advise you what to do.  If they recommend you stay at home then this is the general advice for treating a virus/flu.

Home Treatment for viruses

  • rest and sleep.
  • keep warm.
  • drink plenty of water to avoid dehydration (your pee should be light yellow or clear)
  • The NHS also recommend taking paracetamol or ibuprofen to lower your temperature and treat aches and pains.