We are again seeing a sudden rise in COVID-19 cases. We have already faced this situation before. According to WHO, JN.1 is now a COVID variant of interest. This virus was first detected in the US, and now it has spread to more than 40 countries.
At this time, you need to know JN1 COVID symptoms for awareness, early detection, timely treatment and better outcomes. These include fever, headache, cough, sore throat, runny nose, muscle pain, loss of appetite, extreme tiredness, nausea, loss of taste and smell, gastrointestinal upset and difficulty breathing.
You should know about the COVID exposure timeline. The incubation period of COVID-19, or the time from exposure to onset of symptoms, lasts about 2-14 days. During this period, you are contagious.
If you have come in contact with a COVID-19-positive patient, then self-isolate immediately, wear a high-quality mask for ten days and get tested after five days. Even if you test negative, wear a mask for ten days.
Now comes the important discussion. How can you fight this virus? The best way is to take precautions and prevent it. You should follow all precautions like social distancing, avoiding crowded areas, frequent sanitisation, hand washing, eating healthy food, taking immune-boosting supplements, and most importantly, taking care of your mental health.
Let us recall what we did in previous waves of this pandemic and how right it was. Taking the right action to get the right reaction is of utmost importance.
Increased use of supplements during COVID-19
According to studies, use of supplements increased during COVID-19. Why? The answer is “to make the immune system strong.” There was also increased use of honey and ginger in herbal supplements. People learn about these supplements from doctors, friends, family and social media.
Top 11 supplements to strengthen your immunity
Supplements can be a great option, along with a healthy diet to boost immunity. Some of them are:
Elderberry: This natural source of vitamin C acts as an antioxidant, stimulates the immune system and reduces inflammation.
Echinacea: The herbal supplement derived from the Echinacea plant species is commonly used in dietary supplements and helps fight respiratory tract infections. It stimulates cells like monocytes and natural killer cells.
Garlic: We know that garlic has been used to treat many health conditions traditionally. You have one more option to take garlic in the form of a supplement. Freeze-dried form of garlic is also available that supports the health of upper respiratory tract. It is good for heart health also.
N-Acetyl-l-cysteine (NAC): This supplement supports immunity, boosts mental health, provides relief from respiratory conditions, promotes detoxification and much more. Your body needs such supplements during these tough times of the pandemic and NAC is one of them. It is available in various doses like 600 mg and 900 mg.
Omega-3 fatty acids: These supplements lower inflammatory cytokines and upregulate the activity of immune cells like T and B cells, NK cells, macrophages, neutrophils, etc.
Daily probiotic supplements: Are you looking for a supplement that can keep your gut healthy, support immunity, and also maintain respiratory health in children? Yes, the 17-strain probiotic combination is really a good option that can fulfil all the needs you are looking for. Both adults and children can use this supplement.
Perilla: Do you know this herb is an anti-oxidant, anti-allergic, anti-inflammatory and anti-depressant as well? It has been used for treating asthma. Perilla supplements are used for maintaining good respiratory health.
Vitamin C: These supplements have a role in both types of immunity, innate and adaptive, and have antioxidant, antiviral and immune-modulating effects.
Vitamin D: These supplements have a role in immunity. Do you know immune cells like B and T lymphocytes express the vitamin D receptor?
Zinc: It has antiviral and anti-inflammatory properties. Also, zinc is responsible for maintaining the integrity of respiratory epithelia. Knowing that we need it to sense taste and smell would be interesting. For your information, zinc lozenges are also available in different flavours.
Curcumin: This is one of our favourite supplements and may provide you with the best COVID-19 immunity support and 50 other benefits, including joint health, brain support, etc. Curcumin lowers proinflammatory cytokines IL-6 and MCP-1, controls inflammation and supports resilience.
Consult your Nutritionist before starting any supplement. Understanding your body's unique needs is important based on your medical history and health goals. Your Nutritionist will help you find the right, safe and effective supplements.
Why people are using supplements during COVID-19?
The answer is, “Dietary supplements add strength to your lifestyle and immunity.”
Studies mention that dietary supplements, including garlic, ginger, black seeds, cranberry, orange, omega-3 and -6 polyunsaturated fatty acids, vitamins like A, B, C, D, and E and minerals like copper, iron, magnesium, manganese, sodium, selenium and zinc, have anti-viral effects. Even probiotics have these properties.
Home remedies on surge during pandemic times
Home remedies indeed became more pronounced in COVID-19. What did people do on their own? Many people use simple home remedies, herbs and spices due to their easy availability at home. People believe in Ayurveda or herbs and trust their ancestors' immune-boosting remedies, like spices and flowers.
Home remedies do not cure COVID-19, but these are adjunctive aids that improve your physical strength and give you energy. But here comes the point. Which home remedies are you following? Are they based on professional recommendations or simply derived from what others were doing?
People used holy basil, lemon, ginger, black pepper, cloves, coriander, black cumin seeds, honey, fruits high in Vitamin C, garlic, turmeric and cinnamon. Some used herbal juices, decoctions and concoctions, hot water, herbal baths, hibiscus-based drinks and steam inhalations. People know about the history of using natural products. However, there is a lack of data on their safety and effectiveness.
Herbal remedies are as old as mankind. People are often interested in using home remedies for self-care, and some of them are proven effective also.
Useful home remedies to help you in this pandemic
- Eat a healthy diet: The modern lifestyle is hectic, and you may have a hectic schedule, so you may not prioritise eating a healthy diet. You may need to be made aware of healthy foods. Increase your intake of fruits and vegetables because they boost your immunity. You can add spices to your food, like ginger, black seeds and garlic. Your balanced diet should include vitamins and micronutrients like zinc, sodium, potassium, calcium, and phosphorus.
- Red pepper, orange, strawberries, kiwi, and grapefruit are vitamin C sources, and you should take them.
- Some of the best vitamin D sources include Fish, mushrooms, and eggs.
- Best and easily available Omega-3 fatty acids, like chia seeds and flaxseeds, can be easily added to your daily diet regime.
- Zinc sources include oysters, beans, chicken, pumpkin seeds, chickpeas, kidney beans, and yoghurt.
- It's best to do exercise every day:
Physical exercises reduce the risk of acute respiratory infections because they boost the immune system. Every supplement is unique. Low levels of vitamin D increase the risk of respiratory tract infections so taking Vitamin D supplements boost antiviral defences and protect you against respiratory tract infections.
COVID-19 is stressful
Stress affects the ability of our body to use calories and nutrients. In stress, the metabolic needs of our body increase. Nutrient use and excretion also increase stress.
What happens to your body in stress?
- You crave snacks and sweets that don't add value to your body's nutritional requirements because they are low in nutrients and rich in calories.
- You may not be interested in preparing a healthy meal due to a lack of motivation.
- Skip meals Increased use of caffeine to get energy.
- Disturbed sleep
- In acute stress, adrenaline suppresses appetite.
- In chronic stress, elevated cortisol levels cause a craving for sugar, fat, and calories, causing weight gain. Do you know weight gain is associated with an increased risk of heart disease and diabetes?
Every problem has its solution. Eating a nutritious diet is mandatory in stressful situations like COVID-19. If you do not eat right, your body may get deficient in nutrients. If you cannot eat nutritious food due to an unhealthy lifestyle, you can discuss this with your nutritionist and choose the right multivitamins for yourself.
Many nutraceuticals possess immune-boosting, antioxidant, antiviral, and anti-inflammatory properties, such as vitamin D, vitamin C, zinc, curcumin, selenium, lactoferrin, cinnamaldehyde, probiotics, quercetin, and others. Combining some of these phytonutrients in a food supplement may enhance the immune system.
Dealing with COVID-19 stress:
Many are struggling with fear of contracting the virus, while others are dealing with the stress of caregiving, and others are coping with the distress caused by loved ones who are suffering from COVID-19. Do you know taking stress reduces immunity? At this time, it's vital to prioritise mental health. Here are some tips to boost mental health:
- Stay connected with your loved one via phone, video call, or SMS. Avoid speaking negative stuff. Discuss productive information that motivates you to move towards your goals.
- Have fun. Read books, play games, watch movies.
- Stick to your daily routine.
- Eat healthy food and drink enough water and juice.
- Take a walk in your garden.
- Do meditation and yoga. Yoga is all about body posture, breathing exercises and meditation. It can reduce mental stress. You can also join virtual yoga classes.
- Take sunlight daily for 10-15 minutes to maintain adequate vitamin D levels. Do you know vitamin D deficiency may cause depression? If you cannot take daily sunlight, consider taking vitamin D supplements.
- Sleep for at least 7-8 hours daily. You can consult your healthcare provider for sleep supplements and regain your disturbed circadian rhythm with safe, and high-quality supplements.
A message for those who have suffered from COVID-19
It's important to make a healthy schedule and a diet to support your health in the recovery phase. Protein is important for muscle recovery, so prefer eating a protein-rich diet or taking high-quality protein supplements available in liquid and powder form. Do exercise daily. Do you know consuming 15-30 g of protein every meal is advisable to get all essential amino acids? You may also consult a Nutritionist for supplements that boost and modulate immune response. Make sure to take 1.5–3 g of omega-3 fatty acids daily because it improves inflammation. Increase the consumption of extra-virgin olive oil, fruits, vegetables, and legumes. The idea of following three meals and three snacks is also a good one. Are you one of those who love beverages? If yes, choose healthy ones like milk, smoothies and juice.
Role of nutritionist in COVID-19
During the COVID-19 pandemic, nutritionists have played a major role in keeping us healthy. This is the time when people spend more time at home and make unhealthy food choices, thereby neglecting their nutritional needs, which causes harm to the immune system, making them more vulnerable to the virus. Nutritionists help individuals maintain a healthy diet and lifestyle during these challenging times.
Nutritionists can provide virtual consultations to help people create nutritious meal plans. They can also guide on maintaining a healthy weight, managing stress, and boosting immunity through diet, lifestyle changes and supplements.
Final words:
We advise you to stay updated, vaccinated, hygienic and alert during COVID times. Wash your hands regularly, get enough sleep, maintain social distancing and follow a healthy lifestyle because it matters every time for good health. Consult your doctor and a nutritionist to discuss your medical history, supplements, etc.
Reference:
https://pubmed.ncbi.nlm.nih.gov/33435749/
https://ods.od.nih.gov/factsheets/COVID19-HealthProfessional/
https://pubmed.ncbi.nlm.nih.gov/33117359/
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https://pubmed.ncbi.nlm.nih.gov/36771480/
https://www.bmj.com/content/378/bmj.o1822.full
https://pubmed.ncbi.nlm.nih.gov/35166850/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8954128/