How Nurse Mom keeps her family healthy during cold, flu OR coronovirus season
As the Chief Medical Officer for my family, a Board Certified Holistic RN of over 43 years, and former Infection Control Nurse, here is some background information about the coronavirus, and what I am doing to keep my family safe and healthy these days.
A few facts. Coronavirus is a family of virus. Before 12-2019 it included the viruses that cause SARS, MERS and the common cold. This new coronavirus we are dealing with causes COVID-19 (that is the name of the disease). The virus is specificallly called either 2019 Novel Coronavirus (because it is new or novel), 2019-nCoV, or SARS-coV-2. This virus did not exist in humans before New Years Eve 2019. It is not the flu. It is not man made. a Global Pandemic was declared on March 11, 2020 (ironicallly, my birthday).
The incubation period (time between being exposed and developing symptoms), has been shown to be from 2 to up to 19 days. On average 5 days after exposure symptoms can occur, though there is a large degree of asymptomatic positivity. You CAN spread this virus even when you have no symptoms. Typically a person with COVID-19 may be contagious 48 to 72 hours before starting to experience symptoms, and you may actually be most likely to spread the virus to others during the 48 hours before you start to experience symptoms.
- Children and healthy adults below the age of 50 have lower risk of developing a severe case of the disease and data suggests that 80% of infections are mild or asymptomatic (WHO). However, do not let this empower you to expose yourself unnecessarily or ignore the self protection recommendations. There are cases of young people and children getting seriously ill and requiring hospitalization.
- The risk of mortality is concentrated with very specific groups. Of all cases, it’s estimated that 15% are severe infection, requiring oxygen, and 5% are critical infections, requiring ventilation (WHO).
Adults with pre-existing conditions like heart disease and diabetes or chronic lung conditions such as asthma, emphysema, COPD have a greater risk of being affected by any virus, including COVID-19 because of decreased ability to fight off infections.
Anyone with a weakened immune system is much more vulnerable. this includes people with diabetes, heart disease, hepatitis B, chronic kidney disease, autoimmune conditions, malnutrition, and cancer.
Adults who smoke anything are at an increased risk for more severe upper respiratory infections overall. Now is a good time to stop!
If you fall into any of the above categories—or if someone you see often does—please take these precautions & quarantine seriously. Just one of these issues increases your risk of developing a more severe case of COVID-19, while two or more will compound your risk even more.
Who should be tested for COVID-19?
- You have developed symptoms such as fever, dry couth, and shortness of breath, loss of smell &/or taste… AND:
- You’ve been in close contact with a person known to have COVID-19.
- You’ve recently traveled from or live in an area with ongoing transmission of COVID-19.
Anyone who has a medical issues like high blood pressure, diabetes, heart disease, lung disease, cancer, or autoimmune issues, you should contact your doctor if you develop symptoms including shortness of breath, even if it is mild. Your doctor can help you determine if it is of concern and testing is necessary, or if you probably have a cold or flu – as the symptoms are very similar. Other possible symptoms include GI symptoms like diarrhea or vomiting, loss of smell, loss of taste.
Coronavirus is a threat that we need to take seriously. We should plan and take precautions but NOT PANIC! So far, 80% of cases in people with no pre-existing conditions have been mostly mild cold like symptoms. HOWEVER, it is still flu season, people are still having heart attacks, strokes and accidents… this assault on top of that can be overwheling to our medical system. If we do not quarantine and everyone gets coronavirus all at once we will NOT be able to take care of everyone who gets seriously ill. Do the right thing and follow the CDC guidelines. Basically… stay home – avoid situations where more than 10 people are together.
The virus is spread primarily through through droplet transmission and aerosol, and can be transmitted via contaminated surfaces. Talking, coughing, sneezing… increases the amount of aerosolized virus in the air! It can linger in the air for 3 hours. If it falls to a hard surface it can remain viable for up to 3 days. That’s where handwashing and cleaning surfaces with 65-70% alcohol or a bleach solution comes in. Tea tree oil and other essential oils… (as much as I love using them for other things) will NOT cut it!
There is updated research being done reporting different time frames that the virus remains viable and infectious, but I would consider dry cardboard/paper no longer potentially infectious after 24 hours.
Most, but not all, deaths from coronavirus occured in people over age 80, many who were nursing home residents – and the actual cause of death was sepsis and the cytokine storm that resulted in multi organ failure. So, whatever you can do to have a healthy, modulated, regulated (THINK NOT STIMULATED) immune system will be helpful in protecting you.
HOW WE ARE PROTECTING OUR FAMILY:
Washing our hands soooo much! NO LESS THAN 20-30 seconds! Running warm to hot water, soap and FRICTION to every surface of hands, rinse well, dry thoroughly with clean towel. Do not turn off faucet with your clean hands! Now is a great time to have a roll of paper towels by every sink.
Everytime you wash your hands, wipe down your phone with alcohol. Don’t share phones, pens, computers…
I taught my kids early on to wash their hands first thing when they enter our home. Leave the outside world germs outside.
And wearing masks. I have used N95 masks when I worked at the hospital caring for infectious patients. The are absolutely the most effective, but they are not available to the public. a KN95 mask is a good substitute. Use common sense hygene procedures and don’t wear the same mask for weeks at a time. And, please don’t toss them on the ground either. Masks will not cause you to reinfect yourself, they typically do not cause hypoxia (you can test this for yourself with a pulse oximeter). They may be a little uncomfortable, especially if you have any pre-existing respiratory conditions. BUT… I assure you they are much more comfortable than being on a ventilator. Bottom line, masks work. And, we need every fighting chance we have right now to conquer this pandemic. Suck it up for a while and wear a mask in public or where you could be infected or contaminate someone else. Oh, and wear it snugly over your mouth and nose. PLEASE!
We are going to be able to get back to the fun, active, mobile lives that we love much sooner if we make the sacrifice and get this under control. It is within your reach!
Stop spitting ouside! Just… yuck! Those virus can remain for days, and people unknowingly track it into their homes.
Hence this rule at my house… take your shoes off when you come over. Who knows what you stepped on and wiping your shoes on the rug won’t wipe off virus or bacteria.
Washing your hands with plain soap and water is best. Antibacterial soap and products with triclosan are not necessary or even recommended. The chemicals in these products disrupt the good, healthy bacteria that are supposed to be on our hands and allow the bad bacteria to create an overgrowth.
Second best: 65-70% alcohol based hand sanitizer, ie Purell. Use it when you are away from home and cannot wash with running water and soap.
For all you Essential Oil lovers, please do not expect an exclusively essential oil hand sanitizer to do the job. It won’t.
AND… put a little lotion on after washing. Dry hands have microscopic cracks that let bacteria and virus hide. It’s not a beauty thing, it’s an infection control thing!
Since stores are out of Purell you are seeing LOTS of recipes for home made hand sanitizer out there. Most I have seen are not going to work because they do not result in a high enough alcohol concentration. Here is one that will:
Alcohol Hand Sanitizer Recipe
2/3 cup 91-99% rubbing alcohol (NO, NOT 60 or 70%) OR you can use Everclear 180 proof grain alcohol (which is 90% alcohol)
+ 1/3 cup Aloe Vera Gel
Combine in a mason jar and swirl gently. Then carefully put into a pump or pour bottle. Don’t make it in an open bowl as the alcohol volatilizes and you have lost some of the potentcy.
Don’t dilute the alcohol with additional drops of oils or scents. The alcohol is the known virus killing ingredient in this recipe. And, oils may not be soluble in this solution.
(You can clean hard surfaces – doorknobs, faucets, light switches, countertops, phones, keyboards, ipads… with straight 65-70% rubbing alcohol – but you can’t dilute it and end up with a coronavirus killing solution.) OBVIOUSLY don’t saturate electronics and short them out. Turn OFF your computer before wiping down the sceen or keyboard.
If you REALLY want to use your essential oils, add it to your liquid hand soap, or make your own! Try this:
DIY Essential Oil Handsoap
¼ cup Dr Bronners Liquid Castile Soap
½ Tablespoon a carrier oil like Fractionated Coconut Oil, Sweet Almond, Avocado, or Jojoba Oil
½ Tablespoon Vitamin E oil.
20 drops of your favorite essential oils – There is some evidence that Sage oil can be virus protective.
INSTRUCTIONS
In a glass mason jar add the castile soap, then add vitamin E, carrier oil and essential oils.
Cover and shake well.
Half fill your *GLASS or ceramic hand soap containers with soap solution, then fill bottle with distilled water to make it easier to pump out. *Don’t use plastic bottles when adding essential oils as some oils can degrade plastic and release unwanted chemicals into your DIY soap.
Stop touching your face, eyes, nose, mouth… If you must, then use a kleenex & toss it. If you have a coat pocket full of used kleenex toss them and wash your coat.
Even if you are not in a state with a mandated Shelter in Place order, please stay home as much as possible, other than appropriately distanced and outdoor activities. Even if you are young, stay at home. You can get almost anything delivered by Amazon, drug stores or grocery stores. The crush of patients requiring medical treatment will quickly overwhelm our sick care industry if everyone keeps running to the grocery store, post office and mingling with groups. It is dangerous to the greater good, and it is potentially dangerous to you as well.
Especially if you are sick, if you even have that tickle at the back of your throat, definitely stay home. Quarantine yourself. Take care of your health and don’t infect others! (For years I have flooding my body with the world’s most thoroughly researched whole food concentrate and taking extra (1 fruit, 1 veggie & 1 berry capsule) every hour if I ever have this feeling that my body is trying to fight off something. It has been a VERY effective strategy. Whole food concentrates build a solid nutrition foundation!
Stay at least 6 ft from others. This helps reduce the transmission from droplet tansmission when someone coughs, sneezes, or talks and sprays spit out their mouth.
Tamiflu, antibiotics, antivirals… do NOT help against coronavirus at all.
There is no research on this, but there is some concern that ibuprofen may have a negative impact on patients with Covid-19. So, if you get aches or pains during this time Tylenol (acetaminophen) may be a better choice.
Rest, fluids, healthy food, fresh air, a little exercise does improve immunity and can help if you do become infected with any virus. Yep, Mom WAS right!
Zinc lozenges have been shown to POSSIBLY be helpful with virus in general – we don’t know about Coronavirus. Airborn HAS NOT.
If you have fever, cough and shortness of breath CALL your doctor immediately. Don’t just drive to the immediate care or ER. If it is a TRUE emergency call 911. Hypoxia seems to come on so slowly that you don’t realize how low your oxygen levels are. Hence, purchase a Pulse Oximeter to easily measure you blood oxygen levels. No home should be without one! They are FSA or HSA elibigle.
PROTECTIVE FOODS WE CAN LOAD UP ON:
LOTS of colorful fruits, veggies & berries. Seriously, LOTS! Whatever you can do to get more F&V in your diet is a GOOD THING! You can’t just toss down a handful of isolated, fragmented multivitamins. It just doesn’t work the same way. Our bodies need all the tens of thousands of nutrients from fruits and veggies, not just the 30-40 you’ll find in a multi. And, we need them in Mother Nature’s perfect combination and proportion. So glad I’ve been flooding my body with this for over 20 years!
Healthy foods that can be helpful to increase immunity and fight virus:
Citrus fruits, greens, spices and herbs like turmeric, basil, thyme, sage, oregano, apples, cauliflower, mushrooms, kale, pears, olive oil, cabbage, apples, strawberries, radishes, green tea, apple cider vinegar, medicinal mushrooms, coconut oil, raw garlic, oregano, ginger, walnuts, pomegranate, and fermented foods like kimchi. A shot of Fire Cider every day won’t hurt either. I have a recipe for that I will post if you would like to see that. Get your grocery list started so you can eat the rainbow. We are supposed to be getting 7-13 servings of a wide variety of types and colors of fresh fruits and veggies daily, most people don’t even come close. Because of our family routine I have over 50 in before lunch!
Foods high in these compounds can help immunity:
Curcumin, Quercetin, Probiotics and Naringin – a flavanoid from the rind of citrus fruit. Most people aren’t eating the rind from their oranges and cuties. My fruit, veggie & berry capsules are made with the entire fruit and veggie, seeds, peel, rind and all! There are nutrients our bodies need in the peels we usually don’t eat!
Don’t be deficient in Vit D. ‘Vitamin’ D is actually a misnomer, it is a hormone not a vitamin. ‘Hormone’ D is essential for adequate immunity and helps reduce your risk of cancer. Have you been tested? Now is not the time to call your doctor to get a Vit D test, but do so the next time you go. In the meantime get some sunshine without sunscreen, eat salmon, egg yolks, mushrooms or Vit D fortified foods – but know that if you are deficient, that is probably not good enough. I have a Complete protein smoothie mix that contains 40% of the DV of Vitamin D. You may also want to consider a Vitamin D supplement – Vit D3 please.
Other than Vitamin D, I have started taking 30 mg of Zinc daily. It has been shown to inhibit Coronavirus RNA activity and can block replication of virus in research studies. Green tea has some of the same effects as zinc, so sip lots of green tea during the day. And, take frequent epsom salts baths. The epsom salts helps your body make glutathione, a master antioxidant that is protective for your immunity. A very warm bath just before bedtime is a good strategy to have a better night’s sleep. And, while we’re talking about sleep. Make sure you are getting good quality sleep. There are many strategies for this, some people like taking 3 mg of Melatonin which also has some anti-viral properties for a bonus.
Eat your Omegas. Fish oil is contaminated, and the only reason fish have any omegas at all is because they eat microscopic algae. I use a plant based synergy Omega blend that provides an optimal Omega Index in half the time of typical fish oil capsules. Check it out here.
Wipe down potentially contaminated hard surfaces with a bleach:cold water (1:50) (5T or 1/3 cup of bleach in 1 gallon water) solution or 65-70% alcohol. Think: doorknobs, light switches, keys, buttons that turn things on and off, countertops, cell phones, keyboards, eye glasses, anything you touch a lot and could become contaminated. Rubbing alcohol and bleach can be scarce during a pandemic so we started using the Force of Nature system where you can make your own viral decimating spray easily at home. The surface must remain damp for 10 minutes to be totally effective, but it does work! Check out this link for a discount and free shipping.
“See EPA Emerging Pathogen Policy and EPA registration information here.
Consider touching doorknobs, handrails, gas pumps, elevator buttons… with a kleenex or protective glove – then throw it away. Not on the ground please.
Sneeze or cough into your elbow, or a kleenex – then throw it away. You would not believe how many people I see just COUGHING WITHOUT COVERING THEIR MOUTH AT ALL! This is infection control 101. Yes, it IS necessary. And, if you go out and have likely been contaminated, when you get home change your clothes and wash them! Especially those shirts or jackets you sneezed & coughed into!
Get a neti pot – this can help flush out virus that hasn’t taken hold yet. I am also flushing my nasal pasages with a spray of saline a few times/day.
Turn up the humidity in your home. This virus likes cool and dry, not moist and warm. And, consider a good air purifier.
Wash reusable water bottles/mugs… daily – use a bottle brush.
Stay well hydrated! Water, green tea, herbal tea… are best. This helps keep your mucous membranes intact, and provides other health benefits.
NO SUGAR! Sugar shuts down your immune system by 40-50% within 30 minutes of eating it and continues to for up to 6 hours. Just NOT worth it! btw… Alcohol is sugar. Sorry, no quarantinis if you want to keep your immune system in working order.
Rest, sleep, pray. If you don’t meditate, now is a good time to start. DON’T STRESS, DON’T PANIC!
CNN=Constant Negative News. And, that causes stress and panic. Shut off the news and go for a walk outside or call a friend or family member.
Social isolation is stressful and makes you more vulnerable to illness. We still have phones, facetime, zoom meetings, snail mail, greeting cards, e cards… stay in contact with family and friends. Try the House Party app and play some fun games with others. Now is a good time to find creative ways to strengthen or repair relationships. Life is fragile and short… check your judgement at the door, be kind, be understanding. Everyone is dealing with something that you have no idea about. You do not know the whole story. #BeKind#JudgementDetox
Oh… and be nice to the medical professionals who are putting themselves at risk to care for you. Doctors, Nurses, Office staff… cut them some slack. Be patient, be grateful, BE NICE! And, protect yourself so THEY don’t burn out caring for everyone.
Stress causes a flood of cortisol in our bodies, Prolonged cortisol leads to impared immunity, weight gain, an increase in the bad estrogen and other unwanted health issues.
Panic and stress causes inflammation and lowers your immunity!😱Have I said this yet… DO NOT PANIC! Remember, SO FAR MOST coronavirus cases are MILD, but we don’t want to be spreading it to those for whom it is going to be more serious!
We don’t get into our car expecting to be in a car accident, or panicking about one, right? But, we DO put on a seatbelt, buy car insurance, follow the rules of the road, drive defensively… right? This is no different.
And, if everyone follows even just the handwashing and masking recommendation we could significantly slow the spread of any infectious disease! I’m hoping that the unintended positive result of this pandemic is that we will ALL take our health more seriously, and continue to practice this preventative lifestyle after the crisis is over.
I know this all sounds scary. It is scary. But, if you practicee all these recommendations right now you will give your body the best fighting chance it has to stay healthy. Try to look at this time of quarantine and isolation as a ‘pause’. Look as it as the ‘time out’ you may have wished for 6 months ago. Time to catch up on things, to be with and cherish family and friends (virtually of course). Time to read a book, finish a class, do some spring cleaning, and share LOVE with everyone. There are a lot of stressed out people right now who seem like they are argumentative and disagreeable. Don’t participate and Love them anyway.
I feel strongly that now is the time to live my mission to Inspire Healthy Living around the world even more fully. Let’s all inspire by example, by education, and fuel as many immune systems as possible!
BE WELL MOM’S!!!💗💚💜💛
PS–Here is a link for a 30 day FREE TRIAL of the Waking Up App that I use for 10 minutes of guided meditation daily – LOTS of great content here! https://share.wakingup.com/015fa138d7ff
