Immunity In The Time Of Coronavirus (COVID-19)

So it’s March 2020 and everyone in the world now knows about Coronavirus.

I’m going to lay this out in a Q and A type format…

I don’t actually know anything about how viruses work… help?!

• A virus is an infectious particle that basically takes over a host cell and forces it to make more virus particles (the host cell then quickly produces thousands of identical copies of the virus)

• A virus is not a living thing as such antibiotics do not treat or prevent coronavirus

• Spread in the case of coronavirus is via contact with droplets from an infected person’s cough or sneeze, or those droplets from a surface they’ve touched or coughed/sneezed on

• According to the World Health Organisation, it is not certain how long the virus lasts on surfaces, it could be hours to a few days

• Symptoms are fever, cough, runny nose, shortness of breath

• Only approximately 15% of people develop severe infections and 5% require intensive care in a hospital ICU

• This virus is only a high risk to people 70 years old and above and illness is typically mild in children and young people

• Coronavirus has a longer latency period than the flu meaning it takes longer to show symptoms – hence the 14 day isolation period being used by authorities for those infected or in contact with COVID-19

So what does all this mean – am I likely to catch it?

If you’re not in your 70s, and you do end up infected, it’s likely to feel like you have a bad cold or mild flu. But because of that, there are likely to be many more cases than we actually know about as the infections aren’t as bad as people potentially think they should be, so they don’t get tested, or the resources to test are simply not available.

If you have grandparents or elderly people you’re in contact with, and especially if they have emphysema or some other underlying lung or cardiac condition, they’re at higher risk for serious infection.

There are positive cases in a number of areas of Australia now including the Hunter where we are, and known cases are being quarantined.

Ok so it’s out there, but not everywhere yet… how do I prevent myself or family getting it?

You’re by now seeing all the recommendations like hand-washing and you may have even had an event or two cancelled – and this is very likely to continue until case numbers reach their peak in Australia and authorities get a better understanding of the spread and severity of impact in our country.

This sucks but it could go a long way to reducing widespread infection and potentially high risk populations (e.g. nursing homes) from being exposed.

Here’s what you need to know and do:

• Wash your hands regularly and for longer (20 seconds) and don’t substitute alcohol or sanitiser for washing

• It’s the friction of scrubbing that makes hand-washing much more effective than just alcohol

• If you are making your own sanitiser (which you can) it should be 60-80% alcohol to actually be effective

• Avoid unnecessary crowds and be more diligent if you’re going into public places like shopping centres, using public facilities and public transport etc for example – don’t squeeze yourself on to a packed train or bus, wash your hands thoroughly and regularly, and don’t use a shared hand-towel after washing.
• Reconsider overseas travel if possible – as it goes you are far more likely to come into contact with the virus from people who are from other countries or gathering in places like international airports
• Domestic travel is fine and again, unless you are in the high risk category your main risk is becoming a vehicle for the spread of the virus as the illness itself needn’t be feared in heathy people and children under 70

It’s also useful to know that a simple mask that you might buy at a chemist is not that protective.

Use of surgical masks should be for people who are sick or coughing. (This is why surgeons wear masks – to prevent giving their patients infections – not the other way round!)

Should you avoid most of the things you do in your daily life? No.

Can I still go to the gym or yoga studio?

Yes in Australia (I would avoid hot yoga though). You can:

• Enjoy your workout or yoga class
• Fist bump (instead of high five, hand shake or hug)
• Byo towel or yoga mat
• Wash your hands before and after
• Stay away if you are sick (which you should anyway)

Because exercise and yoga will keep my immune system strong right?

Actually, there are many things you can do to strengthen your immune system, and I like to think of it as a weakest link scenario i.e. someone who exercises regularly and eats really well but only sleeps 5 hours per night is still likely to be more susceptible to becoming ill from an infectious disease.

So here’s what you can do to improve your immune system function:

#1 Reduce and learn to better manage your stress. Stress has a major influence on our immune function – much more than most of us give credit for.

Relax often, choose extra rest, take a bath, read a book, say no to adding more things to your to-do list, go for walks in the bush or by the ocean, get some fresh air, watch a funny movie, listen to music and talk things over with your loved ones. Turn off the news.

#2 Sleep. This is really an extension of stress because a sleep-deprived person is in a constant state of stress. And remember stress is much more important than you think when it comes to staying healthy!

So prioritise quality sleep by winding down for 30 minutes before bed, no bright lights or screens and sleep in a cool, dark room. Avoid alcohol in the evenings as it disrupts deep sleep patterns and let yourself sleep in if you have the chance. In fact, you could literally nap your way through a pandemic! (JK, kinda…)

#3 Move your body in a way that supports your energy levels. So if you have the energy then lift heavy weights or do your usual HIIT class. But if you’re feeling under the pump, skip the exhausting workouts and take a restorative yoga class – give yourself a break instead. Resting can still involve beneficial movement and help improve circulation and lymphatic drainage.

#4 Clean up your diet, cut out out processed foods and excess sugars and alcohol, and go back to the basics of eating meat, fish, vegetables, fruit, nuts and seeds, and drinking plenty of water.

To boost your nutrient intake include foods like liver or pate, shellfish, seafood, fish (especially fatty fish), nuts and seeds, leafy greens, eggs, dairy if tolerated, and a wide variety of colourful fruits and vegetables.

Skip the softdrink, try kombucha, plain or mineral water with lemon, or to really give your immune system a boost sip ginger tea made with fresh ginger throughout the day.

(Ginger is a strong antiviral that can help prevent the attachment of virus particles to the upper respiratory tract lining… however, you do need a lot for it to be effective.)

Fermented foods like kimchi and sauerkraut or a probiotic supplement can help to regulate the immune system and reduce inflammation too.

Vitamin D is also important for immune function so getting 10-15 minutes a day of strong sunlight on your skin will help you to increase your skin’s production of vitamin D, not to mention boost feel good hormones and reduce overall stress levels.

In summary, don’t worry too much about this virus. Take precautions if you are 70+ or visiting someone who is, wash your hands regularly and take good care of yourself like you know you should anyway. For the mean time, avoid any unnecessary crowds while we wait to see how this outbreak plays out in Australia and do your best to ease other’s anxiety about this illness.

Kelly Moriarty BVSc, CIYT, Cert IV Fitness, Dip Nut.

Kelly is an ex-veterinarian who now owns and runs Green Body Gym & Yoga Studio and her online business supporting women’s health, stress & anxiety management The Green Body Plan.

Image: By Belinda Dorman https://www.belindadorman.com/

Resources:

https://www.health.nsw.gov.au/Infectious/alerts/Pages/coronavirus-faqs.aspx#1-13

https://www.portstephensexaminer.com.au/story/6664225/coronavirus-update-from-hunter-new-england-health-what-you-need-to-know/

https://www.health.nsw.gov.au/Infectious/diseases/Pages/covid-19-latest.aspx

https://chriskresser.com/everything-you-need-to-know-about-coronavirus-with-dr-ramzi-asfour/?utm_source=hubspot&utm_medium=email&utm_term=everything-you-need-coronavirus&utm_content=&utm_campaign=ki-general&_hsenc=p2ANqtz-8fkRJIvjZoSXRMewyJGOlfw44NihUL2vwngYDGxAlzqrK-MCvoYLfZHxMhYx2q4_w-ZHNvsA3RdRD9_0efyXvmLJzyJq1Bqu6_Cq_A-hYHE-45EKs&_hsmi=84580420