General Guidance For COVID-19

From the Naturopathic Doctors of Rise Health

DO YOU HAVE SYMPTOMS OF COVID-19?

General Symptoms

  • Fever
  • Cough
  • Sneezing
  • Sore throat
  • Difficulty breathing

COVID-19 symptoms and support guidelines are best outlined in the below links:

Do you have symptoms?
Refer to the BC Center for Disease Control:
http://www.bccdc.ca/health-info/diseases-conditions/covid-19/common-questions?utm_campaign=20200313_GCPE_AM_COVID_3__ADW_BCGOV_EN_BC__TEXT

Do you need to be tested, or speak to your primary care provider?
Use the BC COVID-19 Symptom Self-Assessment Tool:
https://bc.thrive.health/covid19

WHAT CAN YOU DO TO STAY SAFE?

As individuals we hold the power to protect ourselves and others. The following recommendations are preventative measures to help protect yourselves and others in your community and beyond:

Practice Social Distancing and Stay Home Whenever Possible

Limiting social contact as much as possible is the best tool we have against reducing the spread of COVID-19.

This means:

  • If you’re able to, STAY HOME!
  • Keep a distance of approximately 2 meters between yourself and others when leaving the house, whenever possible.
  • Avoid non-essential trips out of your home and social gatherings.
  • Avoid all contact with vulnerable patients; those who have underlying medical conditions, and older adults.

Wash Your Hands

Washing your hands with soap and water for at least 20 seconds (sing the happy birthday song twice) is the single most effective way to reduce the spread of COVID-19. Washing with soap and water is superior to hand sanitizer and important to use as your first choice when possible. “Dance like no ones watching & wash your hands like everyones watching

Limit Hand-To-Face Contact

This may seem difficult at first, but as you become more aware it will naturally develop into an unconscious habit.

Increase Self-Care

Do you ever get sick after being stressed or depleted for a long period of time? Well, we have the power to prevent this by recharging our body with activities that spark joy and lessen the uninvited load. Surround yourself with a supportive network (call or talk to a loved one each day), journal, continue with your most enjoyed exercise regime (the fitness community has been phenomenal at providing online workouts, yoga, virtual group classes, and more), get fresh air (it’s safe as long as you socially distance yourself), meditate, participate in breathwork, practice gratitude, play music, color or draw, etc.

If you feel you do need extra support during these times please reach out to Rise Health.

Humming

Evidence shows that humming (making a low, steady continuous sound like that of a bee) on exhalation enhances sinus ventilation and instantly increases nitric oxide (NO) concentration in the respiratory tract. NO plays an important role in the body’s natural defense system against bacterial and viral infections. Although no research has shown direct effectiveness for COVID-19 there is evidence that an increase in NO is supportive for chronic sinusitis and other respiratory tract infections. Since humming can cause no harm and can potentially provide benefit, we recommend incorporating it in to your routine a few times each day.

Hydrate

Drinking adequate water is essential for optimal health.  An easy hack to staying hydrated is to start each day with a glass of water. For extra anti-oxidant benefits, prepare a glass with fresh sliced lemon and ginger (rinds induced) the night before and allow it to soak overnight. How refreshing!

Sleep

It is when we sleep that our body repairs and heals. The simple task of prioritizing sleep can have a huge impact on not just our immune system but also our mood, digestion and general well-being.

Nutritious Eating

Eating a whole foods diet is foundational to immune system health. Below are some suggestions to ensure you’re supporting your body’s natural defense system:

Nutritious Eating

Eating a whole foods diet is foundational to immune system health. Below are some suggestions to ensure you’re supporting your body’s natural defense system:

INCREASE

  • Bone broth, soup, stew
  • SMASH fish (salmon, mackerel, anchovies, sardines, herring)
  • Fermented foods (kefir)
  • Roasted vegetables (garlic, onion, squash, sweet potato, yams, mushrooms, spinach and other green leafy vegetables)
  • Vitamin C rich food (citrus, peppers, parsley, thyme, blackcurrants, kale and broccoli)

DECREASE

  • Dairy (milk, cheese)
  • Wheat, gluten (pasta, pizza, buns)
  • Sugary foods (pastries, candies) and drinks (orange juice, soda)
  • Processed, greasy or fast foods

WHAT SHOULD YOU AVOID?

Non-Steroidal Anti-Inflammatory Medications (NSAID’s)

E.g., Aspirin, Celebrex, ibuprofen (Motrin, Advil), Naproxen (Aleve)

Advil is one of the most common and readily used treatments for fever. In the case of COVID-19, we strongly advise against this and instead using Tylenol as a safer alternative. If you choose to take Tylenol, please do not exceed the maximum dose of 4 grams per day.

If you’re experiencing symptoms and already taking an NSAID (e.g., daily aspirin) consult with your health care provider and refrain from discontinuation until directed otherwise.

THANK YOU

Thank you for taking the time to read over the above recommendations. If you have any further questions or concerns please don’t hesitate to reach out to the Rise Health team. Dr. Bartoshyk and Dr. Anstett are currently available through phone or video appointments.

From the Naturopathic Doctors of Rise Health

Dr. Todd Levins, Dr. Kaleigh Anstett, Dr. Aryn Bartoshyk

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