The process of aging: How antioxidants, free radicals, and oxidative stress play a role

Readers note: Ok, secret time. I was halfway through with a blog post about collagen (not supplements, just collagen in general) and how amaze-balls it is. 

One of the key functions of collagen is its ability to act as an antioxidant. This led to articles about antioxidants and free radicals. One rabbit hole led to another (just call me Alice), and I ended up with 17 tabs open about freaking antioxidants. So rather than giving you a white paper on cellular function, collagen, and anti-aging, I’m breaking them down into a few separate posts! 

Me: 34 years old My Daughter: 9 months old. She’s my mini me but you can clearly see the role of aging, of a life lived, on my face compared to hers. Fine lines, acne scars, discoloration are all evidence of the losing battle between antioxidants and free radicals.

“If we’re lucky, we’ll all grow old.” – unknown

As we age, there are obvious and not-so-obvious changes that occur. Hormones shift, joints ache, and skin starts to become less vibrant and plump. Your risk for most diseases increases as you age – heart disease, diabetes, cancer. 

The million-dollar question is “why?”

The ten-million-dollar question is “how do you stop it?”

This article isn’t meant to solve all your aging woes but is meant to provide some info and tools to help you encourage healthy function and longevity on a cellular level. 

You’ve probably heard or seen the terms antioxidant, free radical, and maybe even oxidative stress. But what do these terms mean and more importantly – why do they matter?

What are free radicals and why do we hate them?

You may think free radicals are bad things (especially if you’ve ever seen or read a beauty product advertisement). But free radicals are just naturally occurring molecules that are created when your cells use oxygen. 

Simply put, free radicals are the by-product of your cells using oxygen. 

Free radicals don’t always come from within – there are external free radicals found in the environment. Examples of free radicals in the wild include:

• Pesticides and certain cleaners

• Cigarette smoke

• Radiation – from the sun and medical devices 

• Air pollution

• Radon exposure

• Alcohol (yup)

Certain scenarios or conditions can also promote excess free radical formation. Some of these include:

• High blood sugar levels

• Infections

• Prolonged or intense exercise

• Antioxidant deficiency 

As you can see, it’s hard to fully avoid external free radicals, but that’s not the point. Telling you to hide from the sun, don’t work out, and never get an infection is as realistic as telling your cells to not use oxygen. 

Like everything in life, it’s all about balance. Once free radicals are created, your body uses antioxidants to remove them. Wanna know what else antioxidants are called? Free radical scavengers. Isn’t that the coolest name ever? 

Antioxidants prevent and repair any damage caused by these free radical rebels to keep your cells and body healthy. If there are more free radicals running around than there are antioxidants to keep them in line, oxidative stress can occur. 

Oxidative stress: the real troublemaker. 

Oxidative stress happens when there is an imbalance between free radicals and antioxidants. When oxidative stress is around, it bullies and beats up your cells and can cause damage.

Damage on a cellular level carries all kinds of consequences. Damage from oxidative stress can lead to a variety of diseases including heart disease, diabetes, eye diseases like cataracts, and cancer.  

Oxidative stress is thought to play a crucial role in aging as well. When skin cells become damaged or altered, common signs of aging can appear. Oxidative stress also makes it more difficult for your skin to repair from damage caused by oxidative stress.

One example is signs of sun damage. If you’ve spent a life worshiping the sun, your body eventually can’t keep up and this is when discoloration, uneven skin texture, and skin cancers can occur. Another is the natural loss of moisture in our skin as we age. Typically, collagen and antioxidant actions would replenish your dehydrated skin and plump it right up.

This is why you still looked refreshed, glowing, and rejuvenated after a night of drinking Everclear out of a Rubbermaid cooler in your 20s. 

But eventually, the lack of hydration wins, and fine lines and sunken skin can set it. This is why two glasses of Merlot while you watch Bridgerton make you look like you haven’t slept in 5 days when you’re in your 30s. 

Now take these examples for the skin, and apply them to every organ, tissue, and muscle in your body. An imbalance of free radicals and antioxidants causes stress in these areas, making it more difficult for cells to repair and protect themselves.  

Since antioxidants scavenge and regulate free radicals and when they do this, oxidative stress is reduced, where can you find antioxidants?

I thought you’d never ask.

Where to find antioxidants. 

Your body creates a few antioxidants on its own like alpha lipoic acid and glutathione. Collagen isn’t technically considered an antioxidant, but it can act like one to support free radical control. 

Antioxidants are found in food – mostly food made from plants (fruits and veggies). Some pack a bigger punch than others based on the phytonutrients (plant-based compounds) in them. When shopping around to find antioxidant-rich foods, it all comes down to these nutrient compounds. 

A good rule of thumb is to eat the rainbow. Most fruits and vegetables that are rich in color are also rich in antioxidants. Carrots, tomatoes, peaches, and sweet potatoes all get their bright orange and red colors from carotenoids like carotene and lycopene. Carotenoids are a huge class of antioxidant-containing plants. 

Vitamin C is a powerful antioxidant and gives things like lemons, bananas, and pineapple their yellow hue.  

Lutein is another antioxidant and its name is the Latin word for yellow but foods with high levels of lutein are usually bright green (don’t ask me why). Kale, spinach, peas, and lettuce all have significant amounts of lutein. 

I know black and brown aren’t in the rainbow, but we can’t forget the power couple coffee and dark chocolate. Both of these guys are high in antioxidants like polyphenols which have been shown to help reduce the risk of diabetes, heart disease, and certain cancers. 

If you’re colorblind or have never seen a rainbow, here are some examples of antioxidant-rich foods:

• Basically any berry

• Cherries

• Citrus fruit like lemons and oranges

• Prunes

• Dark leafy greens like kale and collards

• Carrots

• Broccoli

• Tomatoes

• Olives

In addition to fresh fruits and veggies, fish, nuts, onions, garlic, and cinnamon all contain antioxidants. Green tea and turmeric also have a high amount of these free-radical fighting fellows.  

You can increase your collagen (and increase antioxidant activity) by eating foods rich in collagen or taking a high-quality supplement. Things like bone broth, bone marrow, fish skin, and the gristly bits of meat have the highest collagen content. 

Non-dietary ways to increase antioxidant levels.

If you’re turning blue from blueberries or can’t stomach any more golden turmeric tea – don’t fret. There are ways to increase antioxidant activity and reduce oxidative stress that don’t include a trendy acai berry bowl every day. 

Regular physical activity can boost natural antioxidants. “But wait – you said earlier strenuous exercise causes free radical formation?” This is true, but moderate exercise has been linked to boosting antioxidant activity. Strenuous exercise leads to tissue damage (as you build big ol’ musckles) which isn’t a bad thing – but it’s good to be aware that constant tissue and muscle damage and breakdown take a toll on your body.

Don’t smoke and avoid exposure to secondhand smoke. The same goes for exposure to cleaning chemicals and pesticides. If you’re going to use nuclear level cleaning chemicals, wear gloves and open a window to increase ventilation. Try and buy organic foods to reduce pesticide exposure if possible and make sure you scrub your fruits and veggies when you get home from the store.

Wearing sunscreen limits oxidative stress effects from ultraviolet radiation from the sun. Some indoor lights also emit UV light so using a daily moisturizer with SPF can be helpful (in addition to heavy-duty sunscreen at the beach).

If you’re looking for a deeper reset to boost anti-oxidant activity, check out this guide by my friends at ivee!

Take caution with antioxidant supplements.

Naturally, there are a million different supplements on the market containing antioxidants. Supplementing with a high-quality antioxidant product can be helpful (especially if you don’t get enough fruits and veggies in your diet or have allergies), but make sure you find a balance. 

Taking something that says MEGA, ULTRA, INTENSE, INSANO amounts of antioxidants is probably not the best thing for you. Just like there can be too many free radicals in your body, there can also be too many antioxidants. 

The National Center for Complementary and Integrative Health warns against taking high-doses of antioxidants as there can be harmful reactions. Studies have shown high doses of certain antioxidants can actually increase a person’s risk for certain cancers or increase a person’s risk for bleeding. 

And like any supplement or medication – there is a risk for interaction. Just because something came from a plant, doesn’t mean it can’t cause harm (ever heard of poison ivy or hemlock?). 

If you take prescription medications and want to add an antioxidant supplement, talk to your healthcare provider. They can check if there are any interactions known between the two as well as suggest alternatives if needed. 

A couple more thoughts about antioxidant supplements:

1. The vast majority of trials done with supplements have not found them to be extremely useful – researchers note this could be due to the additional health effects found when patients eat a diet high in fruits and vegetables

2. There is no evidence of harm or ability to over-consume dietary sources of antioxidants

In the end, free radicals and antioxidants are both parts of the continuous process our body is in to find balance, grow, and restore function. As we age, this process becomes more complex and increasing antioxidants in your diet can help reduce some of the effects of oxidative stress. And finding natural sources of antioxidants in foods, drinks, and establishing healthy habits is most effective. 

tl;dr:

• Free radicals are created when your cells use oxygen

• Antioxidants are free radical scavengers and prevent free radical excess

• Oxidative stress occurs when there is an imbalance between free radicals and antioxidants

• Oxidative stress is linked to skin aging and several diseases

•  Antioxidants are made in the body but most people get them from their diet

• Fresh fruits and vegetables contain different antioxidants to help reduce oxidative stress

• Take caution when using antioxidant supplements 

Curious about all things health-related? Drop your email address below so you never miss a post!

(we respect your privacy and preferences - feel free to unsubscribe anytime - no hard feelings!)

Seasonal Affective Disorder: 5 Ways to Fight The Winter Blues

As we enter into the depths of winter and the end of the holiday season – we enter a new level of literal darkness.

The days are the shortest (although slowly getting longer each day) and the bright lights of Christmas trees and NYE sparkle are all gone. Many people get sad or blue this time of year and it’s not an original issue.

These feelings of seasonal depression can lead to a clinical diagnosis of Seasonal Affective Disorder – or aptly abbreviated, SAD. Not everyone who feels blue during the winter months has SAD, but many of the same tools used to manage SAD can be helpful to nearly everyone.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (also called seasonal depression) is a type of depression typically occurring in the fall and winter months. Some people experience it in the spring and summer, but typically Seasonal Affective Disorder occurs in the cooler, darker seasons. 

Seasonal Affective Disorder can cause many of the same symptoms seen with clinical depression, including:

• Feeling depressed most days

• Loss of interest in once-loved activities

• Fatigued, sluggish

• Sleeping too little or sleeping too much

• Appetite changes

• Trouble concentrating

• Feeling hopeless or worthless

You can have varying degrees of any of these symptoms, some more severe than others. Symptoms of Seasonal Affective Disorder typically show up once days become shorter and there is less natural sunlight during the day. 

According to a 2012 American Family Physician article, about 5% of the U.S. population experiences Seasonal Affective Disorder each year with symptoms for about ⅓ of the year.

How Do You Treat Seasonal Affective Disorder?

There are many ways to address Seasonal Affective Disorder ranging from natural remedies to taking prescribed medication. Even people without an official diagnosis can benefit from some of the common interventions and here are five ways to battle the winter blues. 

1. SAD Lamps 

Not actual SAD lamp, but an adorable one.

There’s a reason tanning bed salons are so popular in northern states and it’s not just to maintain a tan – the light and warmth help with seasonal depression. 

But! Tanning beds cause cancer so that doesn’t really outweigh the benefit. This is where light therapy boxes come in.

Light therapy boxes are an easy way to combat Seasonal Affective Disorder and are considered a first-line treatment for patients with SAD. Their purpose is to mimic sunlight in an effort to improve your mood and reduce symptoms of SAD. They’re usually affordable and something you can use year after year making SAD lamps a cost-effective treatment option for seasonal depression. 

Choosing your favorite style as well as light intensity are a couple of things to consider when shopping for a light therapy box, or SAD lamp. According to Mayo Clinic, you want a lightbox that provides exposure to up to 10,000 lux of light while emitting as little UV light as possible. You can usually find this info in the fine print of the product deets.

Using a SAD lamp in the morning for 20-30 minutes is ideal, think of it as a way to help wake up your brain and improve your mood. You don’t need to be staring directly into the lamp, you just want it to be around you. A few ways you can use your SAD lamp include:

• Turn it on in your bathroom while you get ready in the morning

• Do something you enjoy with it nearby like baking, knitting, or watching TV

• Have it on while you study and use it as a desk lamp

You can find them in various shapes and sizes, so find one that works for your personal style or preference. SAD lamps aren’t FDA-approved, but there is very little risk to using them if you’re using a light therapy box that filters out most or all UV light. 

2. Physical Activity

Although exercise as a form of mental health treatment has mostly been explored with general depression rather than seasonal depression, there’s no denying the benefit being active has on your mood. 

There have been a few studies looking at the specific benefits of exercise on Seasonal Affective Disorder. One study compared the effectiveness of light therapy versus physical activity in patients with SAD found them to be equally beneficial. 

Being active in the morning rather than later in the day can be more helpful when it comes to SAD. This can include walking, biking, weight lifting, or doing yoga to name a few. Pretty much anything that gets your heart rate going and breaking a sweat helps boost your mood and fight off the wintertime blues. 

3. Social Connection

Spring and summer are usually filled with festivals, concerts, and vacations. November and December are full of reasons to gather and celebrate. These holiday months are rife with gathering, merriment, and annoying your favorite family members.

But as the champagne flattens and balloons deflate – January, February, and March can leave a larger than normal social gap. 

Big group gatherings lessen in the colder months too because it's harder to get together when you have to stick to indoor settings. 

And when you’re depressed or blue, feeling lonely comes with the territory (even in a room full of people). This is why cultivating good social connections can help battle depression. It’s been proven when people feel connected and part of something bigger, they’re happier. 

Your social group doesn’t have to include a large number of people, you just have to find your people. This can be a text thread where you send silly memes and check in on each other. Or a once a week wine and dine group. Or an accountability partner helping you focus on a passion, hobby, or side hustle. 

But by staying connected and finding people you trust and feel safe with – you’re more likely to share when things aren’t going great. You can talk about hard stuff with your people. They help you carry the weight of whatever is going on or simply sit with you while you carry it. 

4. Medications for SAD

Antidepressants can be used in addition to SAD lamps for the treatment of Seasonal Affective Disorder. There isn’t a ton of evidence supporting the use of antidepressants alone in the treatment, so it’s important to continue using light therapy even if you’ve started a medication.

Many patients start medication for Seasonal Affective Disorder in the early fall to prevent symptoms as it takes a few weeks for the full effect of the antidepressant. Once spring comes along and the days are longer, people will often slowly taper off for the spring and summer. 

If you think you need medication as a tool to get through the winter months, reach out to your healthcare provider.

Working with a healthcare professional means you can have a candid conversation about what you’re feeling and how you’re coping. They can also help you find a counselor or therapist to try additional therapy options so you can feel confident heading into the seasons.

5. Listen to the Rhythm of the Seasons

Now that you know a little more ways to manage it – hopefully you feel more at ease about how emotions change with the seasons. 

That being said, also allow some grace to experience those feelings – it’s natural to slow down in the fall and winter months. After all, many animals hibernate during the winter. They sleep, their heart rate and breathing rate slow way down, their body temperature drops, and their digestive system nearly stops (if you want more cool facts about hibernation, check out this article by the Australian Academy of Science).

Animals are recovering, surviving, and planning for the spring ahead. So take some advice from the animals and allow the slower pace to soothe rather than irritate your soul. 

Take more time for reflection (New Year’s resolutions ring a bell?), celebration, and recovery. This can look like a long walk, a hot yoga class, or taking an extra 2 minutes in the steamy shower ‘just because’. 

Look, Here Comes the Sun

If you find yourself in the depths of winter depression, hopefully, this list sheds some proverbial light on ways to feel better. Some days will be easier than others, and that’s just how life goes.
We can’t escape the ebb and flow of nature, no matter how much we try (unless we spend our year traveling across the hemispheres).

As time has shown for thousands of years, winter will eventually turn into spring and summer. The days will become longer and warmer. The air will be less harsh with less bite. 

But until then, stay warm, cozy, and comforted. 

Never want to miss a post? Drop your info below and I’ll send you a message anytime I post new content!

Know Your Skin Cancer ABCs

Skin cancer is one of the most common forms of cancer in the US. Thankfully, many times it can be treated and cured. Screening for skin cancer is also something you can do at home if you can’t make it to the doctor for a yearly skin check (make sure someone looks at your back for you). 

But first, what are the risk factors for developing skin cancer?

Skin Cancer Risk Factors

There are two main categories when it comes to skin cancer risk factors: genetics and sun exposure. Like many cancers, family history can inform you to be a little more cautious when in the sun and when screening. Additionally, if you spend a lot of time in the sun (for work or play) you will want to pay close attention to your skin as you age. 

If you answer yes to one or more of these questions, you may have a higher risk of developing skin cancer than others:

• Do you have a lighter skin tone?

• Do you burn or freckle easily?

• Do you have a lot of moles?

• Do you have blonde or red hair?Do you have a family history of skin cancer?

• Do you spend a lot of time in the sun for your job (farming, landscaping, etc) or for fun (beach, boating, lake, running)?

• Do you use tanning beds or have you used them in the past?

Skin Cancer Types 

Once you’ve identified any risk factors, you can take control of your skin cancer screening and what to look for. There are three main types of skin cancer: squamous cell, basal cell, and melanoma. Melanoma is the least common but also the most dangerous as it can spread to other areas. 

According to the American Cancer Society, basal cell carcinoma is the most common – accounting for 80% of all skin cancers. Basal cell carcinoma tends to develop on sun-exposed areas such as the face, neck, and head. Basal cell carcinomas are usually easily treated and slow-growing. 

Squamous cell carcinoma is less common and also tends to show up on sun-exposed areas like the face, neck, and head. Squamous cell carcinoma can also appear on the ears, lips, and even in scarred areas. 

Melanoma is the least common of the skin cancers but has a greater risk of spreading. This makes melanoma really important to identify and treat early. Melanoma skin cancers tend to show up on the chest or back rather than the face or head. 

ABCDEs of Melanoma

But what do you look for when doing a skin check for melanoma? Looking for the ABCDEs of melanoma is an easy way to check out a mole and see if you need to see your dermatologist.

Asymmetry

Rather than a nice circular or oval mole, cancerous moles tend to have asymmetry. This means one side doesn’t match the other, making it look more like an unusual shape versus a circle. 

Border

Melanoma lesions tend to have irregular borders too. They may have rough or bumpy edges. Noncancerous moles have smooth, matching edges and borders. 

Color

If you see a mole that has multiple colors (different shades of brown, tan, black) then this is one you should get checked out by your dermatologist. Noncancerous moles are usually all one color. 

Diameter

You want to check out the size of the mole too. If it’s larger than 6mm (or roughly the size of a pencil eraser) you want to keep an eye on it. 

Evolution

Noncancerous moles tend to form and stay the same shape, size, and color. If you notice a mole changing in any way – you should probably get this one evaluated to make sure its noncancerous. 

Take Charge of Your Skin Cancer Screening

It may seem like a lot to do when doing a skin check, and can even be scary if you find something you’re unsure about. Always remember if you don’t know if a mole is worrisome or not – getting it evaluated by a healthcare provider is the best next step. They can evaluate the area, maybe take a biopsy to look at the area under a microscope, and come up with a plan.

Many skin cancers are curable when found early, this is why doing yearly skin checks is important to catch any suspicious areas. If you still have questions on what to look for – reach out to your healthcare provider or dermatologist today!

Stephanie Klein is a Nurse Practitioner and Healthcare Copywriter dedicated to creating a space where science and creativity can have a chat (preferably over a latte or glass of wine)..

What if You Get COVID-19? And No - the answer isn't more toilet paper

Disclaimer: I am a healthcare provider, but I am not YOUR healthcare provider. This post is not meant to replace the guidance of your healthcare provider. If you or someone in your family has COVID-19, reaching out to your healthcare provider immediately is the safest action you can take. 

Photo by Lisa Fotios from Pexels

So there you are. Sitting on your throne of toilet paper – doing your best to be socially distant. Doing your best to stay away from being exposed to the coronavirus (COVID-19). 

But the truth of the matter is – some of us will be using that toilet paper as we self-quarantine for two weeks after being exposed. The truth of the matter is – some of us will get COVID-19. 

I don’t mean to add to the fear-mongering and scare tactics. I mean to disarm this panic-causing virus and help you find ways to prepare to take care of yourself if need be. Thankfully COVID-19 isn’t a virus in a Stephen King novel. COVID-19 doesn’t turn you into a zombie and by in large, is not lethal in most of the world’s population. 

You’ve prepared to stay at home for a few weeks. You’ve prepared to disinfect. You’ve prepared for explosive diarrhea. But have you prepared for potentially getting COVID-19?

You’ll Most Likely Survive COVID-19 If You Get It

The good news – actually freaking great news – is most people are surviving if they get COVID-19. Yes, many people are getting very sick and have to get specialized care in hospitals. Italy has effectively run out of ventilators to treat people so I’m not trying to downplay the severity of the virus. 

Some people are dying – but for the most part – people are surviving COVID-19 and experiencing what is described as mild symptoms. The World Health Organization (WHO) is reporting about one in every five infected people need care in a hospital setting, which means 80% of people who get COVID-19 can be treated at home. 

But even mild symptoms of COVID are still considered flu-like. I’m not sure about you, but I’ve never known anyone to feel like the flu was mild. The flu sucks. The flu levels you – and can leave you feeling like crap for up to two weeks. But most people don’t have to be in the hospital to treat the flu. The ones who usually do are elderly, have other health problems, smoke, or have compromised immune systems. And guess which population of people who get COVID-19 eventually need care in a hospital? Those who are elderly, have other health problems, smoke, or have compromised immune systems...

Many people are being evaluated and advised to manage their symptoms at home. So as you sit there with Charmin as lumbar support and an ottoman made of Scott’s – let’s talk about how you can prepare to get COVID-19.

And I promise it isn’t to buy more paper products. 

Image by mohamed Hassan from Pixabay

Does Your Insurance Cover Telehealth? 

Telehealth keeps you safe by preventing potential exposure to others by going to the clinic, urgent care, or hospital. 

Telehealth keeps others safe by not exposing them to you if you have COVID-19.

Telehealth keeps your healthcare providers and workers safe by not exposing them to potential COVID-19 and reducing the number of patients coming in and out of healthcare facilities.

Healthcare professionals have a long road ahead of them and any effort we can do as the public to reduce their fatigue, stress, and potential exposure helps us all. 

President Trump just announced more is being done to allow telehealth services to be accessed by Americans. This is great news amidst a global pandemic. But if you’re like most Americans – you’ve probably never used telehealth before. 

Telehealth encompasses several digital options to provide healthcare services. Web-based tools, patient portal messaging, video-conferencing, and old-fashioned phone calls are ways healthcare providers can assess and advise patients remotely.

If you’ve never used teleheath services you may not know if your insurance covers them. So you can start by going to your insurance carrier’s website to see if they cover telehealth. If they do – awesome! Now you have to find out if your primary care provider has telehealth services. If they don’t, your healthcare provider may still want to manage your care over the phone.

Many major healthcare systems offer some sort of telehealth which can typically be found by going to their main webpage. Smaller clinics may not have these services in place – but they will most likely have a new protocol in place with COVID-19 spreading.

Bottom line is if you think you have COVID-19, the first thing you need to do is call your healthcare provider or 911 if you have life-threatening symptoms. They will advise you on what to do next. Not everyone can use telehealth due to their risk factors and not all places offer telehealth services. But by calling and talking to someone about your specific symptoms and situation – they can determine if your illness, COVID-19 or otherwise, can be safely managed at home.

Fever Management

Fever is one of the hallmark symptoms of COVID-19. One of the most common over the counter treatments for fevers is acetaminophen, better known as Tylenol. If you have COVID-19, your healthcare provider may advise you take Tylenol to break your fever and reduce body aches.

Do not go buy seven boxes of Tylenol. 

There is a daily limit on Tylenol or you will go into liver failure. That limit is 4,000mg for someone with a fully functioning organ system. 4,000mg would be 12 tablets of 500mg Tylenol a day. So (ugh, public math) if you had a fever for a full week, you’d only safely be able to take 84 tablets. I think most bottles of Tylenol are around 100 tablets – so I repeat – do not go buy all the Tylenol. You can’t safely take all of it and you’ll prevent someone else from finding relief. 

Respiratory Management

Dry cough is listed as one of the top symptoms of COVID-19. Your healthcare provider may tell you to take certain medications to treat your cough. There are many ways to treat a cough, what is your go-to? Is it Robitussin? Mucinex? Maybe it’s herbal supplements, drinking hot tea with honey, or good ol’ fashioned whiskey to soothe your throat. Essential oils, vitamins, and food are all ways people treat a cough.

Whatever you would normally do to treat a nagging, hacking, cough – try and have some of that on hand. Create your own adventure by talking to your healthcare provider. Again, don’t buy all the Robitussin like you’re preparing for a Lil Wayne concert. You don’t need all of it. You just need enough to treat a 10-14 day respiratory illness – which is what COVID-19 is. 

If you have asthma or COPD you want to make sure your inhalers and nebulizer treatments are up to date. If not, call your healthcare provider and ask them to call in a refill. You most likely don’t need to go into the office for the refill and use the drive-through pharmacy pick up. If you have sleep apnea and require distilled water for your machine – make sure you have enough at home. 

Using a humidifier can also help reduce a nagging cough, so pull yours out of the closet and make sure it’s clean. If you don’t have one, just take a long hot shower and allow the steam to soothe. 

Hydrate, Hydrate, Hydrate

Staying well-hydrated is really important when you’re sick. Your body is working overtime and literally sweatin’ to fight COVID-19. When a fever breaks, you sweat and you may sweat a lot. And that water loss adds up.

Whether it’s water, Smart Water, Gatorade, or some other hydrating fluid (not booze, ahem) – grab some of your favorite hydrating tools as you’ll probably be advised to ‘increase fluids’. I won’t tell you to drink a certain amount, but most of us are walking around dehydrated. So if you have COVID-19, you’ll probably be advised to increase your fluids to help you feel better and heal faster. 

Image by Jill Wellington from Pixabay

Supportive Care Measures

Supportive care measures are just as they sound. They support in providing care for you. These are usually highly personal things and comfort means something different for each of us.

Does homemade chicken noodle soup bring you comfort? Maybe it’s matzo ball soup. Perhaps it’s a sleeve (or box) of saltine crackers, fudge brownies, or macaroni and cheese. And what better time to make some homemade comfort foods than when you’re sequestered at home?

You finally have time to make that chicken stock or bone broth from scratch. You can make those homemade noodles or slow-roasted beef stew. Make your favorite comfort foods. Pull out those cookbooks, pull up those pinned recipes you never had the time to make before. If you’ve decided not to go out, or what’s left to get isn’t very much, get creative in your ingredients. Play around with substitutions. Maybe you’ll create something amazing in the midst of COVID-19 chaos.

In addition to food, maybe make some homemade bubble bath or bath bombs (I have no idea how, but I’m sure Pinterest does). If you don’t have a heating pad but you have fabric and some rice – make your own rice heating packs.

Making meals to freeze them and making homemade comfort items will help prepare you to feel a little better if you get COVID-19. It also gives you something to do with all that time at home when you run out of shows on Netflix.

Working Together to Treat COVID-19

Hopefully, social distancing will keep many of us safe. But COIVD-19 is in 49 of 50 states as of this morning so chances are, it will be in our communities if it’s not already. 

It’s scary to think some of us will get this brand new disease. It’s scary because we don’t know what COVID-19 looks like when someone we love gets it. But by being prepared for what you may be advised to do can help reduce some anxiety. Utilizing telehealth and having a few things on hand at home can help you start to feel better faster and reduce exposing others.

Remember, most people survive COVID-19.  Also remember, most people are surviving by treating themselves at home with the guidance of healthcare providers remotely. 

It’s up to us to stay calm and call, text, email, use that portal or webpage to reach your faithful healthcare providers. They’re waiting to help. They’re tirelessly working to keep our country and world safe. The least we can do is take control of what we can to tackle COVID-19 together.

Disclaimer: I am a healthcare provider, but I am not YOUR healthcare provider. This post is not meant to replace the guidance of your healthcare provider. If you or someone in your family has COVID-19, reaching out to your healthcare provider immediately is the safest action you can take. 

Additional Resources:

World Health Organization Q&A on COVID-19

CDC - Caring for Yourself At Home