By Walter Ian Alcoseba-Lim, M.D.
Wash your hands
Practice frequent and proper hand-washing with soap and water for at least 20 seconds. Use an alcohol-based hand sanitizer if soap and water are not available.
Wear a face mask, shield
Clean your hands before you put your mask on, as well as before and after you take it off. Make sure it covers your nose, mouth and chin.
Observe social distancing, at least two meters apart
This means keeping a safe space between yourself and other people to help prevent the spread of Covid-19.
Cover your mouth and nose when coughing, sneezing
You can use a tissue or at least the bend of your elbow. Move away from people when coughing. Don’t spit. Throw away used tissues properly. Always wash your hands afterward.
Seek medical professionals, consult online
If you have medications prescribed for any condition, be sure to take them as prescribed. Telemedicine solutions such as CloudMD, SeriousMD and OnlineDOC are available if you want to speak with a doctor about a medical, surgical or psychological concern.
Use video conferencing platforms
Talking with loved ones while in isolation can help reduce anxiety and depression. Take time to utilize the multitude of technologies and apps that can help you communicate with people at school or work or stay in touch with those you love.
Exercise at least 150 minutes a week
It is important to have moderate-intensity exercise regularly. You can schedule 30 minutes per day for five days or 50 minutes per day for three days. A little activity is better than none. Jogging and biking in uncrowded areas outdoors is still considered relatively safe. Push-ups, sit-ups, jumping-jacks and dancing are great ways to stay fit even when away from the gym. Anything that gets your heart beating faster counts.
Get at least seven, eight hours of sleep
Good sleep is essential to our overall health. The immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system.
Maintain a healthy diet
Practice self-discipline and avoid emotional eating due to stress. Make it a habit to try to eat more whole nutritious food instead of processed snacks or fast food.
Always tell the truth
If you have symptoms of Covid-19, or have been in close contact with someone who has it, it is important to contact your local hospital and get tested as soon as possible to avoid further complications.