Coronavirus Covid-19… Perhaps you live with an auto-immune disease (RA – Rheumatoid Arthritis, Lupus, MS etc), or take anti-rejection medication (transplant patients); are undergoing medical treatment (chemotherapy); are post-surgery; a bit older (over 60/70/80); have a respiratory illness like asthma; or simply, just someone who seems to get every cough and cold going around. What’s the best plan to support our more vulnerable needs?

Don’t panic… we can all support ourselves while this virus buzzes around

The Covid-19 virus will no doubt be causing anxiety, not only for you but for your loved ones or carers. I have lived with poor immunity since my teens. I was diagnosed with Juvenile Rheumatoid Arthritis JRA – not to be confused with bone osteoarthritis – RA is inflammatory arthritis (blood, organs and joints) and now – in my 40s – have the adult type.

I’ve also other health issues such as asthma that impact my body’s ability to manage respiratory viruses and infections. My friends have often observed that if there is a cough, chest infection or flu going around, I will often get it!

However, I also find that sometimes my immune system serves me very well and has an intelligence that thankfully keeps me really healthy pretty much most of the time – it may just be a bit slower than others! In fact, the more I support my immune system the more it flourishes and I often don’t get some bugs that my so called ‘full immunity’ friends and family get.

That is the key point about this magical germ fighting system our bodies have – your immune system is unique and adaptable. One of the most resourceful things we low immunity people can do right now is be practical, smart and positive. Yes, the immune system thrives on our calm energy. How so? By planning ahead for this virus and not taxing our adrenal glands with panic and stress we are giving our whole network of germ fighting T cells a head start.

Note – I am not a doctor but my tips here are just ‘common sense’ advice following the official guidelines. In addition, I do a lot of health and wellness reporting as a UK journalist and am a trained holistic therapist. I’m also a firm believer in cold, hard scientific facts… so read on and take on whichever tips feel helpful. Stay well and treat this period of ‘time out’ as a short episode in stepping up your immune system needs.

Social distancing… why we need to step this up more than others

One thing we all need to accept is the idea of social distancing … as best we can. Regardless of the strength of your immune system, some social distancing is really supportive to not spreading or catching the virus.  But those of us who are immunodeficient need to avoid crowds and keep about 6 feet to two metres from people if you’re in public spaces and follow the official guidelines: no hand-shaking (elbow bump instead),  no kissing and close hugs, wash your hands as much as possible or carry a sanitiser at every opportunity. Avoid touching your face and keep vigilant of surface contamination too. I carry my home-made sanitzer everywhere!

Self-isolation… make it easy on yourself – plan and prepare

If you show signs of the virus or are in fact tested and it’s positive, you will need to self-isolate.  On that basis, even if you live with children or house mates you will need to keep a committed distance for at least one week and if necessary a little longer if you’re immune system is taking its time to fight back. It’s impossible not to feel a little frightened (especially when watching the news) but with some good planning and a well stocked ‘self isolation kit’ (see below’s list) you WILL fight this. The good news is that your immune system will be all the stronger for it too as you’ll have naturally built immunity to the virus!

From what we are learning, this virus hits the lungs in particular. So accept that now. Yes, knowledge is power and those who plan well, heal well.  This may mean a dry cough for several days and flu symptoms. For us with low immunity, it may take a little longer and the symptoms may be stronger – so treat it as you would any severe respiratory infection (we know, it isn’t pleasant, sorry!) with a major emphasis on supporting your lungs AND on not spreading it. Stay indoors – order stuff you may need online and utilise technology like our phones to contact our loved ones, health providers (if you require a prescription for any meds or just need professional advice) and so on.

A Corona V Buddy

A nurse friend of mine suggested that I add here the idea of networking with Corona V buddies – friends, family and neighbours who can support you during this period. Perhaps you can ask one good friend or family member to be your recovery buddy – create a WhatsApp group for your needs – this is purely for practical support (shopping needs, cleaning help etc and not to share scary news stories!) This will be especially handy if you live alone. If you’re elderly and don’t use smart phones, just ask a friend or relative/neighbour to check in with you most definitely during self-isolation. Have their details to hand should you need to be admitted to hospital so loved ones can be updated on your health via them – one less thing for you to worry about.

From the latest statistics, the vast majority of those who contract Covid 19 begin to recover after 4/5 days and those who have low immunity may need up to 14 days. Yes, the worst will pass and you will no longer be contagious by hopefully day 7. But you will be in need of lots of rest, nourishing food and self-care, so do not ruin your sensible efforts and rush back into things. Take it slow. Below is a handy list for you to plan for self-isolation.

Self-isolation checklist:

Essentials: take the anxiety out of some of this situation and just get prepared in case you develop symptoms:

According to the WHO (World Health Organisation) common signs of infection include respiratory symptoms, fever, cough, shortness of breath, fatigue and breathing difficulties. In more severe cases, infection can cause pneumonia, severe acute respiratory syndrome, kidney failure and even death.

Plan – have a room in mind where where you can isolate peacefully and away from other household members if you are in a shared living space. Make sure you can get fresh air – open the windows regularly and air the room at least daily while you are taking to your bed.

Stock up on cold, cough and flu meds to manage the ‘flu like’ symptoms but take professional advice if your symptoms get worse (you may need to be checked over by a doctor at a hospital) if your breathing or symptoms require medical intervention.

There is no vaccine for Covid 19 yet so we have to respond in the most responsible way possible.

Are you asthmatic?? Important – have your asthma inhalers to hand at all times and if necessary have a plan in place with your health provider/GP for a prompt process to obtain a prescription for meds. If you have chronic asthma – your needs are even higher should your breathing become laboured. Don’t waste time, call your emergency service. You will have to be treated in hospital with medical supervision. Further advice here from Asthma UK.

Fever – have paracetamol stocked up to bring temperature down – a fever is very likely. Avoid ibuprofen as scientists have found this aggravates the virus. It also destroys a lot of your healthy gut bacteria.

Health supplements:
Boost your immune system with some Vitamin C 1000mg – China found this helpful but NOT a cure with some doctors administering intravenous Vitamin C to support and speed up the flu/cold symptoms. Get some supplements in now. Vitamin C is water soluble (you will pee it out of the system if too much) so there is no harm taking it staggered during the day.

More on supplements in here. (Note, this is a totally non-sponsored article so I am not recommending any brands). A good all-round vitamin and mineral supplement is great but as with all things a healthy diet is crucial. However, try to supplement with Vitamin D (ideally combined with vitamin K2) as we are all deficient in this. If we are stuck indoors and not getting sunlight, our bodies will need it!

Supporting our gut is essential – a huge proportion of your immune system is actually in your GI tract so eat lots of good veggies, drink plenty of fluids to help move your bowels and get into the habit of taking probiotics. More here if you are curious about – the gut.

Hygiene: 
Don’t panic if the store has run out of that gloopy hand sanitiser. Use soap! Wash your hands thoroughly and often. You can make a hand and surface spray with alcohol (over 60 pc or surgical spirit) and essential oils that fight bacteria like Tea tree, grapefruit, cinnamon, yarrow and good old lavender, which seems to be an amazing all-rounder for everything including calming us down!

Have your own wash bag and cosmetics all on hand – do not share your stuff, especially make-up and creams. Get a new toothbrush in and after you’re over the contagious stage bin it.

Try to dispose of tissues and paper towels promptly.

Food and nutrition: Stock up on lots of lovely healthy food (order online or ask a friend for help and have it left outside the door). Ideally focus on fresh veg, soups and non mucus forming foods. Take your supplements (above) early in the day and get them into your system. Avoid junk food and sugary snacks and fizzy drinks – these deplete your immunity. Keep your strength and aim for three decent nourishing meals a day if you can manage to do so but the main thing is to just eat and maintain energy. Freeze some healthy homemade meals now and have them in so you don’t have to stress about cooking.

On saying all this, do treat yourself too – the odd bar of chocolate or your favourite cookie is good for your spirits. Talking of spirits, sorry but avoid alcohol. Your liver is the power house of your body’s filtering system and already has a job on its hands while coping with an unknown virus, so wait till you are better and celebrate with a tipple then.

Connection – support, love & humour – crucial: 
Have your phone /TV/ laptop charged and on hand to chat on FaceTime to loved ones – staying connected is essential and good for the immune system!  Rest – you’ve a week at least of feeling unwell so catch up on your favourite homebound-friendly pastimes like reading, crafts and yes, dig into some Netflix box sets, fave movies and comedies that always cheer you up. Laughter and music is proven to lower blood pressure. So get the tunes on!

Don’t bring your mood down by constantly watching the news – create a cocoon of healing instead. Prioritise your physical and mental health. Try to recognise the brighter side of things – the way the Italians have sang from their apartment balconies for example! Smile, share some light-hearted chats with friends over the phone, WhatsApp or FaceTime, and if you enjoy social media, go for it but avoid the fake news.

Use this time to plan what you will do with this precious life after Covid 19 passes – imagine your future vacations, special family events and how you will continue to support your health and others after this experience.

Anxiety and depression

These feelings are what make us human and we are bound to go through a whole spectrum of emotions – from panic and fear, to denial and even over-vigilance/paranoia. A lot of this is about feeling out of control and by following these tips and reclaiming your power, you will find your perspective changes. I found this video of tips for anxiety really helpful  🙂 Tips for Coronavirus Anxiety.

Things to make life a little more comfortable:
A kettle in the room for honey and lemon and teas.
A water filter if sensitive to tap water. Water! Hydration is so important – keep a jug by your side or water bottle and top it up.
If you can – borrow or invest in an air purifier to just have better air quality if coughing a lot which is likely
Air purifiers do not kill this virus but do help general air quality (and can kill some airborne bacteria and allergens) which is a good thing but not essential
Comforting baths – get some nice bubble bath & gentle soaps as part of your planning shopping list. Showers and baths are all good for staying clean and are good mood boosters.

Can’t sleep? I love those freebie You Tube sleep hypnosis meditations with the guy with the voice that sends you to sleep… there are even some for boosting the immune system. Here’s one: sleep.

Have a spare set of bed linen on hand esp if you have a bad fever. Wash all your clothes and bedding at a high temperature (or ask a kind friend or carer – make sure they wear gloves when touching your things).
Fresh sets of PJs , undies and nighty etc
Detergent spray for the loo (toilet) seat if you are sharing a bathroom – always clean surfaces after you’ve used communal spaces and have your own time slot for showers etc

Other things you will likely need: 
Gloves (latex or washing up gloves) for those who may need to clean up or mix with you at points
Masks – jury is out on this but certainly good for not passing on germs if you are coughing or sneezing
Phone charger for just you – don’t keep sharing kit with people

Stay strong – this will not last forever and know you are not alone  – Collette (editor) x

Email me with your own ideas – all welcome! editor@shinemagazine.co.uk 

For more info on Covid 19 go to the official WHO advice site: www.who.int