HOW TO AVOID
COVID-19 & SOME OTHER VIRAL INFECTIONS
[DR AMIR FARID ISAHAK]
[This article was written
during the lockdown due to the COVID-19 pandemic, April 2020].
Viruses are inanimate
matter than gain “life” once they enter cells. A virus is made of genetic
material (DNA or RNA) that carry the instructions on how to replicate itself
once it invades or infects a cell. Viruses invade the cells of the smallest to
the largest organisms – bacteria, plants, animals and humans.
Viruses
have caused many epidemics and pandemics throughout history. The Spanish Flu
(influenza) pandemic of 1918-1919 infected 500 million (1/3 of the global
population then) and killed an estimated 50 million people. More recently
coronaviruses caused the SARS (2003) and MERS (2012) epidemics. Now in 2020 we
are in the midst of another coronavirus pandemic (COVID-19).
For
COVID-19, the number infected exceeded 1 million in early April 2020, with over
50,000 deaths. The numbers are expected to continue to rise rapidly. Millions
are expected to die unless effective treatments and vaccines are discovered
soon.
Until
these are available, we have to depend on measures to prevent infection, and if
we still get infected, we have to depend on our own immune system to fight the
virus.
Statistics
from China showed that 15% of those infected may not have symptoms at all and
65% have mild symptoms which may not require hospitalization. The other 20%
have severe symptoms that definitely require hospitalization, with a quarter of
this (5%) requiring ventilator support, and 60% of those on ventilator will
die, giving an overall fatality rate of about 3%. But these rates vary between
countries.
Unfortunately,
even those who are asymptomatic are infectious and can spread to their
unsuspecting families and friends, and also contaminate the surfaces wherever
they go. This is why this infection spreads so fast and so easily.
The
severity of symptoms and the fatality rate also varies between the young and
the old. The risk of severe symptoms and death increases with age, especially
for those with co-morbidities (chronic diseases like hypertension, heart
disease, lung disease, diabetes, cancer, etc).
ACTIONS TO PREVENT INFECTION & TO FIGHT COVID-19
DISEASE
The virus itself is called
SARS-nCoV-2 and the disease it causes is called COVID-19, but we shall refer to
it simply as the COVID-19 virus.
SARS was caused by the
SARS-CoV virus. They are similar and are from the family of coronaviruses which
are common in both humans, and more so in animals. Both had originated in bats
and somehow mutated and crossed over to humans (zoonosis), possibly through
other animals as intermediate hosts.
Here are the steps
required to prevent getting infected by the virus, and to fight the disease should
you get infected.
HOW TO PREVENT ACQUIRING OR TRANSMITTING THE VIRUS BY
DIRECT CONTACT, AIRBORNE DROPLETS OR CONTAMINATED SURFACES
The first strategy should
be preventing the virus from ever getting near us. That means avoiding infected
and potentially infected people. Unfortunately, the virus spreads even after
the infected persons have left an area, because viral-infested droplets left by
them (through their coughs and sneezes if they didn’t wear masks) would
contaminate the surfaces in that area. Surfaces they touched could also be
contaminated if they didn’t wash or sanitize their hands.
1) SOCIAL DISTANCING & QUARANTINE
Infected people may not
have symptoms at all, or have mild symptoms mimicking the usual coughs, colds
and fevers (or even seasonal influenza).
So in a pandemic, everyone
is a suspect, especially those with some symptoms, no matter how mild.
Because of that, social
distancing and other more stringent measures become necessary.
Healthy people should stay
home as much as possible, and leave home only for essential errands, and only
the head of the family should be going outside for these errands. While
outside, and upon returning, all necessary precautions to wash or sanitize
should be taken.
Masks should be compulsory
even for the healthy people when going outside the home (with people in the
vicinity). Social distancing should be practiced. A 1 meter gap is currently
advised, but 2 meters is safer. Body contact, especially handshakes, should be
avoided at all cost.
Confirmed cases should be
treated in hospital or quarantined in designated places.
All suspected people
(persons under investigation, PUI) should be under self-quarantine at home
until their tests results are known. Precautions not to put housemates at risk
must be strictly in place.
All those with a history
of contact with a PUI should self-quarantine at home too, and must get tested
if the PUI is confirmed positive.
2) WEAR MASKS
The experts disagree
whether healthy people should wear masks during this pandemic, but the
countries that enforced masks for all have shown better control of the spread
of the disease. The WHO recommended masks for all only after more than 1
million are infected worldwide.
Those with symptoms
certainly have to wear masks. Front-line healthcare workers have to wear masks
and more (PPE, personal protection equipment), depending on their nature of
duty.
Masks for those with
symptoms are to prevent infecting others, while masks for the healthy are to
prevent them getting infected, and to prevent infecting others if they are in
fact infected but asymptomatic.
Masks can also prevent the
uninfected wearer from touching the mouth and nose (ie. the infection routes)
should the hands be contaminated by the virus.
Surgical masks (3-ply) are
sufficient for the public, while frontline healthcare workers in certain areas
should wear N95 masks and face-shields.
3) BRING FACIAL TISSUES, DISINFECTION WIPES &
SANITIZERS WHEREVER YOU GO
The best and cheapest way
to minimize contaminating others and the area around you when you cough or
sneeze is to do so onto a tissue, and then throw it into a covered waste-bin.
If you don’t have a tissue, then do so onto your sleeve (hopefully you are not
wearing a sleeveless shirt). But your shirt will become contaminated.
Remember – in a pandemic,
everyone is potentially infected and infectious (can spread the infection to
others) even while not having symptoms.
Tissues can be used to
handle things which are highly likely of being contaminated (door handles and
knobs, supermarket baskets and trolleys, petrol pump nozzles, etc). The tissues
can just be thrown away once they are used.
It is even better to
disinfect the surfaces that you are going to touch or hold. So you have to
bring disinfection wipes or sanitizers with you.
4) AVOID CONTAMINATED SURFACES
The COVID-19 virus has
been shown to survive on certain surfaces for many days, so anyone touching
these surfaces will become contaminated and possibly infected.
If he then touches his
eyes, nose or mouth, the virus will gain access into his body.
If he touches other people
or other surfaces, these will then become contaminated.
Because the risk of
getting contaminated this way is very high, frequent hand-washing or
hand-sanitizing is very crucial to avoid getting infected.
We can reduce the risk by
wearing gloves (certainly for frontline healthcare workers); by using facial
tissues, disinfection wipes and sanitizers (see above); by using the
non-dominant hand to touch doors, handles and knobs and most other things; and
to push doors using our buttocks instead of using our hands.
The reason for using the
non-dominant hand is that we usually use the dominant hand to touch our faces
(and adjust our masks, which should be avoided).
Since every family has to
get provisions from the grocers or supermarkets, these places continue to be
“meeting places” where the virus can spread. The shopping baskets and trolleys,
which are repeatedly re-used, are mostly contaminated unless frequently
sanitized by the shop-owners. For our own safety, we should disinfect or sanitize
the parts we are going to hold before doing so.
Extra effort should be
made to avoid contact at the cashiers’ when paying for purchases. Unfortunately,
the transfer of notes, coins and cards between buyers and cashiers could be one
of the ways the virus spread easily in the community. Cashiers should wear
gloves. And so should the buyers! The best is to use contactless payment methods.
Some banks in China even
sanitize the currency notes regularly.
Finally, we should also
regularly disinfect our mobile phones (tablets, laptops too) as we touch them
many times in a day.
5) WASH HANDS WITH SOAP OR USE SANITIZER
The virus is easily deactivated
by soap-water because soap dissolves the fat in its covering. Regular and
thorough washing (at least 20 seconds) of the hands will keep the hands
virus-free after being contaminated.
If soap-water is not
available, hand-sanitizers with at least 60% alcohol (or other known virucidal
chemicals) can be used instead. But hand-washing is the best.
HOW TO PREVENT DISEASE IN CASE YOU GET INFECTED
If the virus gets onto your body, you are contaminated,
but not yet infected. Infection occurs only when it gets inside your body. The
COVID-19 virus gains access through the eyes (then into the nose through the
tear ducts); or into the nose or mouth directly. It then infects the cells on
the surface (mucous membrane) of the naso- and oropharynx which explains the
early symptoms of blocked nose, dry coughs and sore throat. It then gets to its
final target – the cells lining the alveoli of the lungs, where it causes most
damage, resulting in pneumonia, severe acute respiratory distress, and even
death.
However, you may get
infected but do not develop symptoms at all, and you will still spread the
virus to others. You are most likely to recover fully and become immune,
although there are reports of people becoming re-infected.
1) STAY HEALTHY – Home, Lifestyle,
Diet, Exercise, Stress & Sleep
Those who are healthy have
a better chance of preventing the development of symptoms, and recovering from
these. So you must take all the necessary actions to promote and maintain
optimum health.
Even under lockdown or
quarantine, efforts should be made to create a healthy home environment by
ensuring sufficient flow of fresh air and sunlight whenever possible.
If there is any contact
with a positive case, then the house must be thoroughly disinfected. It is also
good to do so frequently as it is really difficult to avoid contamination once
you venture outside, and you will certainly contaminate your home.
If you are a smoker, you
should take this opportunity to stop smoking, because smokers fare worse if
they get infected. The COVID-19 virus targets the lungs.
And if you still smoke, do
not smoke indoors and make it worse for your family members.
2) EXERCISE
I expect a surge in the
problems of obesity, hypertension, heart disease and stroke after this lockdown
is over because of unhealthy food, over-eating and lack of exercise.
Many people don’t
exercise, but in the normal situation, they would at least be walking and
climbing stairs in the course of their daily routines. The lockdown stops all
this and many will become couch-potatoes locked on their smartphones, laptops
and TVs.
Being confined at home
makes exercise difficult for those used to going outdoors or to the gym. Those
who have in-house gyms are luckier. But we must do some daily exercises
nevertheless.
The most basic exercise is
deep breathing. This has many benefits, especially keeping the lungs themselves
well-aerated. Everyone should do this daily.
These are some basic
exercises that we all can do anywhere – stretching, running on the spot, step-ups,
push-ups, sit-ups, reverse crunch and squats.
If you are familiar, you
can also do Tai Chi, Qigong, Yoga or whatever you have learned. You can also do
active dancing like Zumba or the Shuffle!
The more savvy ones can
follow exercise programs on YouTube or online.
If permitted, you should also
exercise outdoors, even within your own compound if such space is available.
You need the fresh air and sunshine for good health.
Remember that we should
exercise ½ hour daily 5 times a week or more.
Of course if you are
infected and develop symptoms, you may become fatigued and need to rest
instead.
3) MANAGE STRESS
This situation is
stressful for many reasons. The fear of getting infected is in everyone’s mind.
Then there are financial concerns for many, because jobs and businesses are all
threatened.
Everybody being at home
creates a lot of stress in some families. Reports of domestic violence
increased as soon as the lockdown began, and Wuhan (the epicenter of COVID-19
in China) reported a rise in divorce cases after their lockdown was lifted.
This is a good time to
reflect, reform and reboot many aspects of our lives, including improving our
relationships with our loved ones.
Those who are religious or
spiritual are more likely to withstand the financial concerns because their
trust in God or a Higher Power will help calm them and have peace of mind. If you
are one of them, meditate, supplicate and pray more for divine protection and
assistance.
4) HAVE ENOUGH SLEEP
Sleep is required for the
body to rest, repair and recharge. Sleep experts now advise that we need 7-9
hours of good sleep daily (at night plus daytime nap if necessary) to maintain
good health. It used to be 6-8 hours.
Chronic sleep deprivation
is associated with many chronic diseases. For example, those who only sleep 4
hours a night are at least 2x more prone to heart disease, stroke and diabetes.
Our concern here is the
role of adequate sleep in maintaining and enhancing our immune system. The
immune system is revitalized during sleep, and those with insufficient sleep
will have a weakened immune defence.
SLEEP & GROWTH HORMONE
Our Human Growth Hormone
(HGH) is released mainly during deep sleep. It is needed for the activation of
certain immune cells (T-helper cells, Killer cells and B cells) which are
important in the defence against viruses. This factor is very important because
we cannot depend on drugs to save us. Until now there is no sure cure for
COVID-19. Our own immune system is the first line of defence.
To ensure good HGH
secretion, we must sleep before midnight. Earlier is even better.
HGH secretion declines
rapidly with age such that by age 60 we are 40-60% down and by age 80, 60-90%
down from the level at age 20. This has serious implications on our immune
health and ability to fight viral infections.
Regular intense exercise
and a high-protein diet can help improve HGH secretion. There are also
amino-acid supplements that can help.
5) DIET & NATURAL
REMEDIES
This is probably the most
important component in our defence against viruses as there are many food items
that can kill some viruses directly, or by enhancing our immune system.
----------------------------------------- DISCLAIMER -----------------------------------------
While some food items are
mentioned or recommended here as possible ways to help our defence against
viruses, these have not been specifically researched against the COVID-19
virus, although some items have been tested against other viruses, including
other coronaviruses like SARS-CoV.
Therefore the
recommendations are to be taken only as general advice, and not as proven
prevention or treatment for COVID-19.
--------------------------------------------------------------------------------------------------------------------------
A healthy plant-based diet,
with plenty of fruits, veggies, roots and shoots (preferably organic) is known
to promote good health, and good immunity.
We should avoid processed
meats and canned foods, and cook fresh ingredients to maintain our health, more
so in this period when our health needs to remain tip-top.
There are many proposed
natural remedies to fight viruses, but unfortunately very few have been
vigorously tested to prove the claims. Here are some of them:
ANTI-VIRAL HERBS &
SPICES
Many herbs and spices have
been proven by scientific studies to have some anti-viral properties. These
include onions, garlic, elderberry, echinacea, calendula, cat’s claw, ginger,
oregano, astragalus root, olive leaf and many more. Taken in small amounts
frequently, they may help keep the immune system primed, but there is
insufficient clinical research to make therapeutic claims.
Many naturopaths and
alternative healers are recommending onions and garlic as possible remedies
against COVID-19, but there is little scientific evidence to support this.
BLACK LICORICE
Back licorice (active ingredient: glycyrrhizin)
is widely utilized for its anti-inflammatory, immune-stimulating, and antiviral
properties. In China, it is already being used as an adjunct to antiviral therapy for hepatitis and HIV.
Studies have shown that it inhibits SARS and
other coronaviruses. But no study has been done on COVID-19 virus yet.
Black licorice can be easily obtained from supermarkets
and Chinese medicine stores.
CREAT/GREEN CHIRETA (Andrographis paniculata)
Green chireta is used in Ayurveda for its
immune-modulating properties. Recent research showed that some of its extracts inhibit
key enzymes of the coronavirus. It is hoped that further research is done on
COVID-19 virus itself.
COCONUT WATER &
COCONUT OIL
Coconut water is touted as
being antiviral, but no studies have proven this.
Coconut oil has some
evidence of improving immunity, and scientists in the Philippines are doing
research on its effectiveness against COVID-19.
VITAMIN C
Much interest has focused
on vitamin C with the recent reports that very high doses (up to 24,000 per day
by IV infusion) helped some severely ill COVID-19 patients recover.
However, this cannot be
simply extrapolated to mean lower oral doses are effective in preventing or
treating early infection.
Nevertheless, taking
adequate vitamin C is important to ensure a healthy functioning immune system.
Unfortunately, to this day, experts still disagree on how much vitamin C we
should take. Those who promote vitamin C as prevention against COVID-19 suggest
taking anywhere from 1,000 – 10,000 mg daily, which would require taking
supplements.
Vitamin C can be easily
obtained from citrus fruits, guava, kiwifruit, mango, papaya, pineapple, and
many vegetables. The official daily allowance is only 75mg for women and 90mg
for men!
VITAMIN D
Vitamin D boosts immunity
and may help reduce the risk and severity of respiratory infections.
Conversely, vitamin D deficiency is associated with severe acute respiratory
syndrome. Vitamin D has many other health-enhancing benefits.
There is worry that
staying indoors during the lockdown will cause many people to become deficient in
vitamin D due to the lack of sun exposure.
In the tropics, we need
only 10-15 minutes of sun exposure daily to achieve healthy levels of vitamin
D. Those who have dark skin and those who live further away from the equator
will need longer exposure.
Food sources of vitamin D
include fatty fish (eg. tuna, mackerel, salmon), beef liver, egg yolk, cheese and fortified foods (some
dairy products, orange juice, soy milk, and cereal).
As a precaution during
this pandemic, some experts recommend supplementing with high doses (10,000 IU
daily) for a few weeks to boost vitamin D levels, and then reduce to 5000 IU
daily, especially for those who are confined indoors.
ZINC
Zinc is vital for many cellular functions,
including for the immune cells. Studies show that zinc inhibits corona viral
replication by blocking a key viral enzyme utilized for replication in
host cells.
The anti-viral properties have been known for
some time, and zinc lozenges have been a remedy for the common cold for
decades.
Among the current “hot” drug candidates against
COVID-19 are quinone and hydroxyquinone. These drugs stop the viral infection
by at least 2 mechanisms: (1) by altering the ACE2 receptors that the virus
latches on to gain access into the cells, and (2), by helping to bring zinc
into the cells (see below).
Studies on COVID-19 coronavirus infection and
replication are being done in earnest. The physiology of its replication is
almost identical to that of SARS-CoV, and can be blocked by zinc.
Zinc-rich foods include meats, shellfish
(oysters, crabs, lobster, prawns, etc.), legumes and beans.
A daily intake of 10g is recommended, but for
better prevention, up to 50mg can be taken especially during this pandemic.
Improving free cellular zinc not only stops
viral replication, but can also kill cancer cells and improve many other health
conditions.
But the zinc needs to be transported from
outside into the cell cytoplasm, and this requires special transporters called
“ionophores’.
The two best natural zinc ionophores are
quercetin and EGCG, which therefore make them also anti-viral agents. The drugs
quinone and hydroxyquinone also act as zinc ionophores, which partly explain
their effectiveness against COVID-19 in some preliminary studies reported thus
far.
QUERCETIN
Quercetin is a plant pigment (flavonoid). It is found in many plants and
foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St.
John's wort and others.
Apart from its anti-viral action, there is some
evidence that it may help in diseases of the heart and blood vessels
and prevent cancer. It is also used
for arthritis, bladder
infections, and diabetes.
EGCG
Epigallocatechin gallate (EGCG) is a plant catechin polyphenol
found as the main health-enhancing component of green tea.
It is also found in lesser amounts in other
teas; fruits (cranberries,
strawberries, blackberries, kiwis, cherries, pears, peaches, apples,
and avocados); and nuts (pecans, pistachios, and hazelnuts).
There is some evidence that it reduces
inflammation and prevents certain chronic conditions, including heart disease,
brain disease, diabetes, and some cancers.
Our interest here is its anti-viral properties.
GLUTATHIONE (GSH)
Glutathione is the most important
intra-cellular antioxidant. It also has powerful anti-inflammatory,
immuno-modulatory and detoxifying actions.
It is critical for the proper functioning of
our immune cells, including fighting viral infections. Studies have shown that
it empowers both the Killer cells (which kill virus-infected cells) and the
B-cells (which produce antibodies that disable the virus). It can stop viral
multiplication.
Glutathione is produced by the body. Unfortunately, as part of our programmed ageing, its
production declines as we age. GSH production declines by 10-15% per decade
after age 20. After age 60, the deficit is significant (at least 40% deficit).
At 80, the deficit is 60-90%. The same is true for HGH (Human Growth Hormone –
SEE ABOVE).
If you look at the graph
of THE RISK OF DYING FROM COVID-19 (see below), you will find the elderly are
most susceptible, and the young rarely die from it.
While there are many
factors contributing to this, understanding how our immune cells function
against viruses makes us realize that the decline in both HGH (Human Growth
Hormone) and GSH (Glutathione) are major contributing factors to the poor
immune defence.
There are several ways to
boost GSH. Unfortunately, although GSH is found in food (plants and animals
that we eat also produce GSH for their own protection), it is poorly absorbed
and gets digested instead. The same applies for most glutathione supplements.
Scientists have discovered
that it is possible to boost glutathione production even in older people by
providing our cells with the amino-acid cysteine, which is the component of GSH
least available from the diet. It is scarce in foods compared to other
amino-acids, and it is fragile. It gets denatured easily when the food is
cooked.
So you can get some
cysteine if you consume raw
cysteine-rich foods like meats, eggs, fish and poultry; cruciferous veggies
like broccoli, Brussel sprouts, kale and cauliflower; and allium veggies like
garlic and onions.
A convenient way to boost
glutathione long-term is by taking supplements containing the stabilized forms
of natural cysteine (ie. not denatured, well-absorbed, and made available for
the cells) as the precursor for the manufacture of glutathione, instead of
taking glutathione supplements (because these are poorly absorbed).
6)
AYURVEDA & TRADITIONAL CHINESE
MEDICINE
There are reports claiming that Ayurvedic
treatments and TCM are helpful in treating COVID-19 infections. Indeed TCM is
being used in China together with mainstream medicine, with some success in
fighting COVID-19.
7)
POVIDONE-IODINE GARGLE
Finally a simple tip to help prevent viral (and
bacterial) throat infections, or provide rapid relief once infected. If we are
lucky, it may also prevent downward spread of the virus into the trachea,
bronchi and lungs.
Povidone-iodine solution is an excellent
sterilizer, and is used in concentrated form as pre-operative sterilizing prep
for surgeries.
A study showed that gargling a 0.23% solution
for just 15 seconds rapidly
inactivated SARS-CoV, MERS-CoV, influenza virus A (H1N1) and rotavirus. It also
had bactericidal activity against Klebsiella pneumoniae and Streptococcus
pneumoniae.
Povidine-iodine 1% solution is widely available
as a gargle/mouth wash, and frequent use has been found to be effective against
throat infections. Although no study has been done on COVID-19 virus, it makes
good sense to use it as a precaution since it is effective against SARS-CoV.
COVID-19 virus (SARS-CoV-2) is very similar to SARS-CoV.
REFERENCES:
Vitamin D could have key role in COVID-19 respose (http://www.irishhealth.com/article.html?id=27110)
Can Supplements Help Combat COVID-19? (https://www.psychologytoday.com/us/blog/experience-engineering/202003/can-supplements-help-combat-covid-19)
In Vitro Bactericidal and Virucidal
Efficacy of Povidone-Iodine Gargle/Mouthwash Against Respiratory and Oral Tract
Pathogens. Maren Eggers et al. Infect Dis Ther, 7 (2), 249-259 Jun 2018.