PLEASE STAY HOME, WASH YOUR HANDS, DO NOT TOUCH YOUR FACE
COVID-19 is highly contagious and fast spreading. It is becoming lethal due to UNAWARE spread.
NOT EVERYONE infected develops symptoms!
The following are basic recommendations to help your immune system stay strong:
Eat as healthy as possible
Increase your consumption of following foods (not limited to):
Complex Carbohydrates 1 handful
Whole grains: brown rice, amaranth, barley, buckwheat, bulgur, farro, kamut, millet, oats, quinoa,
Starch: Sweet potatoes
Vegetables: Half of your plate
Broccoli, cauliflower, green beans, Brussels sprouts, dark leafy greens ( spinach, collard, chard, kale), mixed greens (lettuce: romaine, red leaf, green leaf, oak leaf, cilantro), asparagus, cucumbers, roots (turnip, ginger, carrot, radish, beet, eggplant, purple cabbage), snap peas, squash, sweet peppers (green, yellow, red), onions, mushrooms…
Spices: garlic, turmeric, ginger, sea salt, Himalayan salt, Celtic salt
Fresh fruits: Strawberries, blueberries, raspberries, blackberries, plum, apple, tangerines, kiwi, cherry, cantaloupe, key limes, lemons, pineapple…
Protein 1 palm -size portion
Plant-based protein: Beans, lentils, garbanzos beans, tofu, nuts
Fat 1-2 TBSP
Olive oil, organic virgin coconut oil, flax oil, sesame oil, avocado oil, fresh avocado, nuts and seeds (1/4 cup) almonds, cashews pecans, walnuts, hazelnuts, brazil nuts, macadamia nuts, sunflowers seeds, flax seeds, sesame seeds, pumpkin seeds...
· Avoid hydrogenated vegetable oils/trans fats, fatty animal products (hamburgers, bacon sausage, and organ meats (liver, brain, and kidney), butter, margarine, cheese, sour-cream.
Be aware of food allergies
· Avoid liquids with your meals; hydrate at least 30 min to 1 hour before a meal or at least 1 hour after a meal.
· Avoid juices/sodas including diet or sugar free.
· Avoid TV/screens while eating.
· Avoid sugar including diet products/artificial sweeteners, and food items with high sugar content cakes/cookies, ice-cream
· Avoid commercial salad dressings.
· Avoid fast/fried food.
· Avoid processed, canned, boxed, and convenience foods
· Eat at regular times every day (consistently). Most important meals of the day breakfast (do not skip it) and lunch, eat a very light supper no later than 6:00 pm
· Do mostly fresh, steamed, baked.
· Eat as snacks vegetables, fruit, and/or nuts
· Keep food records and physical activity records.
· Eat real food fresh and frozen.
· Limit eating at restaurants.
· Maintain blood sugar under control. High blood sugars increases risk for infection, inflammation weakening immune system. Be aware of food items Glycemic Index (American Diabetes Association chart can be found online) and how this affects your blood sugar levels.
At least 30-45 minutes a day, at least 5 days a week; include cardio, weights, and bouncing routines.
Keep hydrated: drink plenty of water at room temperature (NO ice, avoid cold drinks).
Drink hot herbal teas: dandelion, chamomile, mint, cinnamon, cloves, and thyme.
Shower every day, alternating warm and cold water; finish with cold water (closes the pores). This helps activating circulation of blood.
Regular sun exposure is the most natural way to get enough vitamin D. to maintain healthy blood levels, aim to get 10-30 minutes of sunlight before 10:00 am and after 4:00 pm, several times a week. Let sunlight in your house as much as possible (open your blinds/curtains). Sun light has the property of disinfecting and killing germs.
Watch your meal portions and work load, moderation is the key. AVOID: caffeinated beverages, smoking, alcohol, and recreational drugs.
Exercise your lungs: take deep breaths 10 times at least every hour. Respiratory hygiene: consider steam therapy, chest physiotherapy. DO NOT SMOKE. If temperature allows it, let fresh air in your house specially bedrooms.
Sleep 7-8 hours every day minimum, dedicate 1 day a week to reconnect with God, the Seventh-day Sabbath is recommended. Avoid all personal and professional activities during this day. This nurtures your spiritual life.
TRUST and Mental Health
Exercise faith, the firm believe that God is in control. As important as it is to maintain our physical immune system strong, it is also to develop a strong spiritual immune system. Sherrie Vaughn of NAMI Kansas said: “In the midst of the new situation that we are in this new landscape of COVID-19, it’s ok to feel a little anxiety. Or to feel a little depression, however, it is important to acknowledge that and look for those resources that will help you find that self-care that’s going to work for you”. The following are activities that have been proven to help strengthening and keeping spiritual health as well as dealing with anxiety and depression: prayer, singing, meditation, and the study of the Bible. You will receive more benefits from their practice if you can dedicate minimum 1 hr a day especially in the quietness of the early hours in the morning. These activities are also very effective in maintaining mental health in check and caring for it. Let’s do our part and God will take care of the rest. Psalm 107:28, 29 “They cried out to the Lord in their distress; he delivered them from their troubles. He calmed the storm, and the waves grew silent”.
Supportive Therapy/Home Remedies for prevention or if already experiencing symptoms:
1. Herbal teas: dandelion, mint, chamomile, or thyme. Special drink: to boiling water add 2 small pieces of fresh ginger (approx. 1/2 inch), some cinnamon sticks, cloves, 1 key lime or lemon with skin. Let boil for 3-5 min. Drink as hot as tolerated. Be careful do not burn yourself!
2. Homemade Cough syrup: helps loosening secretions: 3 small pieces of fresh ginger-grated, 1 lemon/key lime-chopped, 3 clove of garlic-minced, 1 medium red onion-sliced very thin, 1 cup raw pure honey (*use maple syrup of glycerine for children under 1 year of age), and 1 quart canning jar. Place the solid ingredients in the jar and pour the honey over them. Let the mixture sit for a period of 6-10 hours overnight at room temperature. For administration, do not remove the solid ingredients. Just press with the spoon the syrup. Take a spoonful 2-3 time a day, as needed to soothe sore throat and wet or congested coughs. (May add a dash of oregano, thyme or sage to increase antimicrobial benefits).
3. Gargling with warm sea salt water: can help relieve sore throat and clean it.
4. Respiratory hygiene: Steam therapy: for congestion or easy relief: when sipping a hot cup of tea or taking a hot shower, breathe in the steam. For faster relief, pour boiling water into a large
bowl with some leaves of eucalyptus and/or mint. Cover your head with a towel, lean over the bowl and breathe in the steam. You can do this three to four times a day.
5. Chest physiotherapy: is an air clearance technique to drain the lungs assisting mobilization of secretions. May include percussion (painless, rhythmic clapping with a cupped hand over an area of the chest and back), vibrating (sustained, downward, gentle vibrating motion with flat part of the palm when exhalation), deep breathing, and huffing or coughing.
6. Cooling a fever: Avoid medication (acetaminophen, Ibuprofen, cough suppressants) unless temperature is over 101.5 F. Consider this: a low-grade fever is the body’s mechanism to fight infection. Instead try wetting a washcloth with room temperature water, placing it on forehead or the back of your neck, making sure to keep feet warm.
7. Bed Rest: let your body recover. Minimize the use of electronic devices such as TV screens, phones, tablets. Etc.
8. Dietary Supplements: These are supplements you may consider. Please consult your doctor before intake. NAC N-Acetyl Cysteine (aminoacid that protects from free radicals, supports immune system), vitamin C, Zinc, activated charcoal, Vitamin D, melatonin, Magnesium Citrate (promotes support nervous system, help to decrease stress levels, and support sleep). You can buy them OTC at pharmacies, healthy Food stores, and grocery stores.
(Be aware of drug allergies, drug interactions. Consult your physician if pregnant/nursing, taking medications, or have a medical condition)
Comparing Corona-virus, Cold, Allergies, and Flu symptoms
(Kansas Department of Health and Environment)
Coronavirus Covid-19 Flu
· Fever: common (measured at 100 F or
· Cough: common, dry
· Shortness of breath: in more serious
· Headaches: sometimes
· Fatigue/weakness: sometimes
· Extreme exhaustion: sometimes progresses
· Loss of taste and smell: sometimes
· Diarrhea: sometimes
· Sore throat: rare/but possible
· Stuffy nose/sneezing: rare
· Muscle or body aches: sometimes
· Symptoms appear 2-14 days after exposure
· Fever: high over 102 F, can last 3-4 days · Chills and sweats · Cough: common, can become severe · Shortness of breath: rare · Headaches: intense · Fatigue/weakness: common, often severe · Extreme exhaustion: common starts early · Poor appetite · Nausea/diarrhea: sometimes · Sore throat: common · Stuffy nose/sneezing: common · Muscle or body aches: common and intense · Symptoms appear suddenly and are more intense
One particular type of flu is considered serious. It is called H1N1 flu. Some people call it swine flu. It is a respiratory infection. It is caused by a virus found in pigs. It can infect humans. Its symptoms are similar to other flu symptoms. For a common cold or the flu, you don’t need to see your doctor. However, if your symptoms become serious, call or see your doctor.
Serious symptoms for children include: Serious symptoms in adults include:
· High fever (above 103°F)
· Fever that lasts for more than 3 days
· Trouble breathing, fast breathing, or wheezing
· Bluish skin color
· Earache or ear drainage
· Difficulty waking up
· Symptoms that improve and then return with a
fever or worse cough
· Worsening of chronic medical conditions
(such as diabetes or heart disease)
· Vomiting or stomach pain
· A high, prolonged fever (above 102°F) with fatigue and body aches · Symptoms that last longer than 10 days or get worse · Trouble breathing or shortness of breath · Chest pain or pressure · Fainting or feeling like you are going to faint · Confusion or disorientation · Severe or persistent vomiting · Severe sinus pain in your face or forehead · Swollen gland in the neck or jaw
Cold and flu symptoms can last between 2 and 14 days.
· Fever: common some cases up to 102 F
· Cough: common
· Shortness of breath: in more serious
· Headaches: rare
· Fatigue/weakness: slight
· Extreme exhaustion: never
· Diarrhea: No
· Sore throat: common
· Watery eyes: common
· Stuffy nose/sneezing: common
· Nasal discharge green or yellow: in some
· Muscle or body aches: slight
· Symptoms develop slowly are mild · Fever : No · Cough: sometimes · Shortness of breath: in more serious infections · Headaches: Sometimes · Fatigue/weakness: sometimes · Extreme exhaustion: No · Diarrhea: No · Sore throat: No · Symptoms develop during seasonal changes or exposure to allergy triggers.
When Returning Home Recommendations
1. At the door, before entering in your house, take your shoes off.
2. Spray them all over with a disinfectant and leave them at the entrance. Try to wear only one pair of shoes to go out.
3. Spray with a disinfectant your clothes, cell-phone, glasses, pens, work tools, computers, and groceries. Leave them in isolation for at least 5 minutes if using 60% alcohol disinfectants or longer if needed.
4. Have a cardboard box and trash can at the door. Get rid of any purchase receipts if not needed, or if need to keep it put it a small cardboard box.
5. Enter bare foot and take your clothes off. Have a container and put you clothes there and take it directly to the laundry area deposit in the washing machine.
6. Avoiding touching, sitting in chairs, or in beds pass to the shower and brush your teeth.
7. Now you can greet your family.
Covid-19 can persist in air for hours, in aerosol for at least 3 hrs, virus become inactivated on plastic and stainless steel after 3 days, cardboard after 24 hrs, copper after 4 hrs.
· Cover your mouth/nose into the inside of your elbow (not your hands) when you cough or sneeze and wash hands.
· Wash your hands with soap and water regularly for at least 20 seconds or use hand sanitizer that contains at least 60% alcohol.
· Clean common surfaces, such as tables, counter, toys, door handles and bathrooms.
· Avoid touching your eyes, nose and mouth with unwashed hands.
· Avoid close contact with people who are sick.
· Keep a distance of 6 feet between you and others.
· Avoid touching surfaces in public areas.
· When sick, stay home- If unsure of your symptoms, call your local hospital for evaluation, before you go.
· Be extra cautious if affected by a chronic underlying conditions such as Diabetes, cardiovascular disease, respiratory disease, kidney disease,
immunosuppressive disease, and receiving chemotherapy or immunosuppressive therapy. There is a higher risk of developing serious complications in the case of Covid-19 infection.
Suddenly, our concept of wealth, of the essential and the vital things appear to have changed.
Now, our priorities are sustaining life, food, water, and health, but the most important of all; LOVE. Let’s keep in our prayers our Government leaders, spiritual leaders, administrative leaders, farmers, transportation community, medical community, and vulnerable community, we need each other. STAY CALM but ACT!
your friend Adriana Lozano, NP
References American Diabetes Association, ADA. www.diabetes.org
Amazing Health Facts! 8 Bible Secret for Longer & and Stronger Life! Amazing Facts and Weimar Institute
Centers for Disease Control and Prevention, Cold versus Flu
Kansas, Department of Health and Environment.
Nedley, Neil, MD. President of Weimar Institute.