Worried About Getting Sick? Twelve Things You Can Do Today to Help
At this point, we all have some anxiety about COVID - some are concerned while others are in a full blown panic. The good news is that a majority of people do recover - I won’t quote statistics because those are changing by the minute. The really good news is that you can take comfort in the fact that you are empowered to change the course of your illnesses. With the right knowledge and some effort, it’s possible to prevent and/or improve symptoms.
The point of this blog is not to talk about the things that are already flooding the media - handwashing, not touching your face, etc. This we know. The point here is to showcase some of the preventative measures you can take right now that aren’t widely publicized . Wherever possible, I’ve tried to give references as these practices may seem unconventional.
Long before the miracle of modern medicine and all of its benefits, we had simple home remedies that while they did not cure, they offered prevention, support and comfort. The following methods are useful for both prevention, as well as supportive care. They can be used for COVID, colds, flus, allergies - basically, anything that affects your sinuses and respiratory system.
RESPIRATORY HEALTH
When you breathe, your nose and throat are the first places a microbe interacts with your respiratory system. Often infections begin their assault in your throat and nose, so nip it in the bud by doing some of the following things to get those invaders out of your system at the first sign of their takeover.
Vaseline - a fantastic barrier for your respiratory system if you must go out. You can take a cotton swab and put a thin layer of Vaseline inside your nostrils to catch anything that you’re breathing before it goes down deeper into your system. When you get home blow your nose and get it out of your nostrils! Typically, vaseline is used for keeping dry nostrils moist, so they don’t bleed easily, but it can be used temporarily for these kinds of safety measures. You can go as high inside your nostrils as you are comfortable, but not too far - remember, you’re just trying to capture little particles like a filter. Read more at the MayoClinic site.
Gargle with Warm Salt Water - this is an age-old technique for taking care of a sore throat, but did you know that it also prevents an infection from setting in? Gargling with warm salt water creates an osmosis effect where the concentration of salt pulls fluids from your throat tissues. The result is relief from pain, which happens because you’ve gotten rid of the pathogen that’s causing the soreness. In the process, it breaks up thick mucus removing irritants like allergens, bacteria and viruses from the throat. If you do some warm salt water gargles at the first sign of a sore throat, like maybe twice the first day, you just might be amazed that the feeling of dread that you had about getting sick has passed. Read more about how much salt to use and how many times to gargle in Gargling Salt Water is a Seriously Underrated Hack for Fighting Inflammation.
Clear Out with a Sinus Rinse - In the beginning of an illness, you may start sneezing or feel a little more congested. This is a good time to break out the sinus rinse. The idea is that any pathogens in the nasal cavities are rinsed out before they have a chance to settle in and take over. This is the art and science of pouring a salt water solution into one nostril and letting it come out the other side. If you’re congested, this will take some time and may stop altogether but keep trying. If you’re clear, it goes fast. Some people feel strange and afraid of liquid going into one nostril and coming out of the other, but there are many people who were once hesitant or maybe even terrified who have become regulars when it comes to sinus rinse. In fact, some people do this every day during allergy season or the winter prevent illness and keep their nasal passages moist, free and clear.
There are many videos on how to use a traditional neti pot (just search for neti pot videos) and also a newer method called a NeilMed. It’s important to use as directed to avoid any complications. It’s also important to clean your instrument of choice by washing and drying thoroughly. As with anything there’s lots of misinformation, and you may know people who have scared you away from the technique. However, this is a routinely prescribed medical therapy by ENTs. Here are 6 Nasal Rinse Myths Busted.
Soothe Yourself with Steam - Whether you choose to steam over a hot pot of water or with a facial steamer, the soothing vapors of a steam can really help clear stuffy nasal passages by loosening mucus. Although a shower might feel good, it may not be long enough to loosen mucus, so a stronger, longer steam option could be more beneficial. Many times, it’s best to do a nasal rinse after you steam to get maximum benefit. Also, a drop of eucalyptus oil in the pot of boiling water or on a cotton ball in a facial steamer can really help with clearing the nose. A steam can really revive a stuffy head. Read more at WebMD.
Eliminate Dairy - Often doctors will tell you to go easy on dairy while you have a cold, sinus infection or other respiratory illness, and with good reason. Dairy can increase mucus production and can worsen asthma and lead to a higher chance of catching the virus. If you’re concerned about getting enough calcium, there are numerous non-dairy sources for calcium. Read more at Dr. Weil’s Blog.
Yoga breathing (Pranayama) - For millennia, this style of breathing has touted all kinds of health benefits. In this article from the American Lung Association, both yoga and tai chi are discussed as having positive effects on lungs. In this medical study, yoga breathing is shown to improve lung function and prevent respiratory diseases. Even 5-minutes a day is helpful. There are more videos than you can ever watch on the internet, but you can start with this video by Livestrong.
GENERAL HEALTH
Here are some general health tips that can help during a cold, flu, or even just allergy season.
Ginger - this natural anti-inflammatory has lots of benefits, but for colds it's known for generating heat in your core and spreading to your limbs. Use it as tea to help battle colds, as well as other ailments or use it in your cooking. Read how much to use and more at BottomLineInc.
Raw Garlic - a powerful antioxidant with antimicrobial, antiviral and antibiotic properties. Enjoy it raw for its decongestant and expectorant benefits. You can just chomp on it with your soup or with your regular meal (make sure you brush afterwards). To find out its benefits and how to use it, check out this Chalkboard article.
Turmeric - a natural anti-inflammatory, this root/powder has been touted to have some antibiotic properties as well. It can be used as a preventative or a therapeutic when sick. Use it in your cooking or add it to a tea or warm milk. Get a deep dive and some recipes in this Experience Life article.
Raw, local honey - is simply an amazing tool to have in your home remedy chest. It helps soothe coughs, but also can help with allergies. When honey comes from approximately 50-miles around your home, you get a huge benefit from building immunity to the pollens in your area. Taking a spoonful daily can help with immunizing you against seasonal allergy culprits. To get a little more insight into honey, check out this Farmers Almanac article.
Rest - this is likely one of the most positive things to come from the lockdown. We are no longer trying to run around all day and all evening trying to work, do school, activities, and everything else just to fall exhausted into bed and jump up the next day to do it all over again...Whew! Take this time to get as much sleep as you can! It’s tempting to binge watch, play video games, or read that book you can’t put down, but really, this time is a gift like no other - it’s a forced vacation from everything other than work and school, so take this opportunity to strengthen your immune system by getting plenty of rest!
FEVER
Finally, if you do get a fever, don’t discount the very, very important role that just a cold wet cloth on the forehead can play in bringing down temperature. It can be very effective along with other medications you may be taking for your fever. Some people will even put an ice pack on their head. This will hopefully help your fever from getting out of control.
All the above self-help techniques will hopefully prevent illness, but if you do get sick, the hope is that you won’t have to go to the hospital and need a ventilator. As you can see, there’s a lot you can do right in the beginning of an illness to keep the hospital away!
Since some of these are unconventional, you’ll likely find information that dismisses the value of these remedies. As they’re fairly easy and not harmful, you have nothing to lose. If you have a medical condition and your doctor advises against any of these, please follow your doctor’s advice, but if you’re in overall good health, you can use these techniques without worry. This is not a comprehensive list, just some popular home remedies. I’m sure there are some that there are lots more that you may know or can find. As long as they don’t hurt you, they’re worth trying. As with everything (even prescription medications), not everything will work for everyone. You are the most important person for whom this has to work for, so you just have to try.
The most important message of this blog is that you are not powerless and waiting for a disease to strike you down. You are armed with knowledge and time-tested techniques and are empowered to change the destiny of any illness. Stay healthy and safe!
Rashmi Nemade is a research scientist-turned writer. She is passionate about disease prevention, wellness, the environment, and food safety. She is an advocate for education on these topics for a healthier and improved future. Rashmi holds a Ph.D. in Molecular and Developmental Biology with postdoctoral experience at the National Institutes of Health. For over a decade, she worked as a research scientist and regulatory affairs specialist. As a freelance writer, consultant, and voiceover talent, she focuses on communicating science to all audiences.
