One can never know when a health crisis will come. In two weeks’ time, we have gone from freely wandering outdoors and going about our businesses uninterrupted to only living within the confines of our homes. The rapid spread of Coronavirus Disease 2019 (COVID-19) has caused our lives to shift. On March 16, 2020, Luzon was placed under “enhanced community quarantine” as declared by President Rodrigo Duterte. Strict rules are being enforced such as work-from-home arrangements, prohibition of mass gatherings, home quarantine, and suspension of mass public transport facilities, among others.
COVID-19 is an infectious disease first identified in Wuhan, China, which is now declared as a pandemic. It is often characterized by symptoms such as fever, cough, and shortness of breath. Severe cases can progress to multiple organ failure which can lead to death. Currently, it has no known cure. The infection is said to be spread through droplets produced during coughing and sneezing and can survive for hours on different surfaces.
With the rapid transmission of this disease, our immune system becomes our primary defense. Having healthy lifestyle habits is the best way to strengthen our immune system, such as eating healthy and nutritious meals. While fruits and vegetables are generally rich in vitamins and minerals, there are specific nutrients that play a significant role in strengthening the immune system.
Vitamins A, E, and C are anti-oxidants which enhance our immune function. Vitamin A plays a role in the production of mucus, which coats and protects the lining of our body cavities from harmful microorganisms. Foods rich in vitamin A are liver, milk and milk products, butter, and eggs. Vitamin E protects our cell membranes, proteins, and nucleic acids from damage caused by oxidative stress. Vegetable oils such as sunflower and corn oil, and nuts such as peanuts and almonds are good sources of vitamin E. Vitamin C is well-known for boosting the immune system, and it does so through its role in the formation of collagen. Collagen keeps our bones and teeth strong, and repairs wounds by gluing the damaged tissues together. Citrus fruits such as oranges and lemons are popular sources of vitamin C. In addition, potatoes and vegetables such as spinach, broccoli, and bell peppers also contain high amounts of vitamin C.
Zinc plays a central role in strengthening the immune system by helping fight infection and healing wounds, as well as supporting growth and development. Zinc is found mostly in lean beef and poultry, dairy products like yogurt and cheese, and seafood such as crabs and oysters. Like vitamins A, C, and E, selenium is an anti-oxidant which reduces inflammation and the effects of oxidative stress in the body. Shrimp, tuna, salmon, and mushrooms are rich sources of selenium.
Getting quality sleep is another healthy habit that strengthens our defense and increases our chances of recovery. The body works while we are asleep by releasing proteins which protect us from infection, inflammation, and stress. The National Sleep Foundation (NSF) in the United States recommends 10-13 hours of sleep per day for preschoolers, 9-11 hours for school-aged children, 8-10 hours for teenagers, 7-9 hours for adults aged 18-64 years, and 7-8 hours for older adults.
To delay the spread of the virus, other personal protective measures must also be observed. Stay at home and avoid unnecessary trips outside. Maintain social distance of at least 1 meter from anyone with cough, colds, and flu symptoms. Practice frequent handwashing with soap and water for at least 20 seconds, which is the time it takes to sing “Happy Birthday” twice. Regularly disinfect frequently touched surfaces, and avoid touching your eyes, nose, and mouth.
We can all help prevent the spread of COVID-19 by observing these practices and following the guidelines of the community quarantine. Let us also encourage our loved ones to do the same. May we stay vigilant, but always remain hopeful. (RGRG/NPC MEVF/NNC-NCR)
References:
- Rolfes, S. R., Pinna, K., & Whitney, E. N. (2009). Understanding normal and clinical nutrition (8th ed.). Belmont, CA: Wadsworth
- https://www.philstar.com/headlines/2020/03/16/2001320/duterte-places-entire-luzon-under-enhanced-community-quarantine?fbclid=IwAR0N7ETqaA2fcqKcPBiqrlYOxsnpfBMZbMhwPEn3-RBmc5Xhpc0zR299IUI
- https://www.cdc.gov/coronavirus/2019-ncov/index.html
- https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
- https://www.cdc.gov/coronavirus/2019-ncov/downloads/stop-the-spread-of-germs.pdf
