Do This To Beat Omicron Before You're Sick
Covid is gone; finally, we can go outside without the mask, well that’s what we all thought,
but unfortunately, a new variant known as omicron has popped up and has become a matter of concern.
According to the Centers for Disease Control and Prevention, omicron is the most dominant
covid strain in the US, representing 73% of the cases. WHO labels the omicron strain as
a ''variant of concern''. It is powerfully transmissible; you can get it even if you
are vaccinated or previously infected. Sure it is a fraught moment, but we have some
EXCELLENT TIPS FOR YOU TO BEAT THE OMICRON BEFORE IT MAKES YOU SICK. So without any delay, let’s go
#1. Eat a healthy diet The most important thing that you can do to reduce
your risk of getting this variant, omicron, is to boost your immunity, and for this, you need to eat
a healthy diet. We cannot expect our immune system to guard our body against this powerful virus
without supplying it with sufficient nutrients. Multiple studies indicated the association between
the quality of diet; and the risk and severity of covid-19. A healthy diet includes more plant-based
foods like fruits, vegetables, nuts, seeds, and whole grains. A fatty fish like salmon twice a
week is also a great addition to your diet; it is full of omega-3 fatty acids, which can enhance
your immunity. Avoid refined, ultra-processed foods and carbonated drinks. They can lead to
increase production of free radicals, which can damage your immune system and affect its function.
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#2. Get sufficient sleep Sleep is one of the most ignored but essential
factors in boosting immunity and reducing the risk of omicron variant. A study published in
the journal JAMA Internal Medicine indicates the association of insufficient sleep with
respiratory infections. Sleep is a natural immune booster; a lack of sleep delays immune response.
Plus, it also increases stress hormones, which result in a reduction of integrin,
a molecule crucial for healthy immune functioning. Moreover, sleep deprivation also affects the
immune response to vaccination, so there are high chances that you are still at risk of getting a
virus if you are not getting enough sleep even if you get your vaccination done. Sleep deprivation
is also associated with obesity, diabetes, cardiovascular diseases, diseases that increase
the risk of covid-19. So make sure you are getting a good quality 7 to 9 hours of sleep every night.
#3. Manage your stress Are you stressing about the
new wave of the omicron variant? Well, you should stop doing that because stress can
increase your risk of getting infected. A study done by the American Psychological Association
shows that stress hormones like cortisol negatively affect the immune system by reducing
the antibodies production and delaying the immune response against pathogens and viral infections.
So stress less; it might protect you from the covid and its variants.
Certainly; In these difficult times, it is hard to cope with stress and anxiety. Being
away from your loved ones and staying at home is enough to make you feel down. However, you can
reduce your stress and risk of omicron by doing regular exercise, meditation, eating healthy,
and avoiding excessive alcohol and smoking. Stay connected with your loved ones, and don't hesitate
to ask for help if you are depressed. Your well-being and mental health matter the most now.
#4. Limit Alcohol Can drinking alcohol
save you from this pandemic? No way! Alcohol abuse affects our immune system, induces inflammation,
and limits the body's immune response to viral and bacterial infections, things that we certainly
didn't want in the time of covid-19. According to the National Institute of Health (NIH),
alcohol can contribute to more severe covid-19 and increase the risk of mortality since it limits
the immune response and damages the epithelial cells that line the lung surface. Yeah, I know;
it is hard to stay away from alcohol especially, with all this boredom and staying-at-home things,
but it is necessary for keeping yourself safe from covid and its highly transmissible variant
omicron. And if you are drinking, try to stay within the limit, which according to Dietary
Guidelines for Americans is one drink or less in a day for women and two drinks or less for men.
#5. Stop smoking Recently there is much hype about
the protective effects of smoking for covid-19, and it is absolutely; wrong. It increases the risk
of the virus and the need for hospitalization. A study published in the journal Tobacco Use
Insights shows that smoking damages the lungs increases the risk of respiratory infections,
and makes it easy for covid-19 to enter our body. Now the good news is,
you can undo all the damage from years of smoking by quitting it. Quitting smoking has immediate
effects on health especially, the lungs, and can reduce the risk of getting covid.
It is as important as washing hands and wearing a mask for virus prevention. So now is a perfect
time, to save yourself and your loved ones from getting infected by this highly contagious virus,
omicron, by taking all preventive measures including, saying no to smoking.
#6. Be Active Not only diet but; exercise is also
essential to keep yourself safe from the new wave of covid. A study published in the British Medical
Journal shows that physical activity is associated with a reduced risk of severe covid infection and
hospitalization. It is because; being physically active stimulates the immune cells and increases
the antibodies production. Exercise also reduces the level of; body stress hormones that negatively
affect the immune system. Well, I know; gyms are closed right now, and keeping yourself physically
active while staying at home is a difficult job. But there are some simple and effective;
exercises that you can do without any equipment and keep yourself fit and away from the omicron.
#7. Maintain a Healthy weight
Another reason to maintain a healthy weight is it reduces your chances of getting covid.
According to the Centre for Disease Control and Prevention, obesity is linked with the impaired
immune system and increases the risk of covid-19. It is also associated with various other diseases,
like diabetes and cardiovascular diseases, which can further complicate the issue; and increase the
severity of the disease. So if you want to keep yourself and your loved ones safe in this new wave
of omicron, keep yourself fit and healthy. Eating home-cooked healthy meals, a high fiber diet,
and regular exercise at home can help you keep your weight under the healthy ranges.
#8. Check your Vitamin D levels Vitamin D is one of the essential
vitamins. It stimulates the immune response and reduces the susceptibility to infections.
Sun is the best source of vitamin D, but with the pandemic and staying at home,
it is common to develop vitamin D deficiency. A study published in the Journal of Medical
Virology shows that vitamin D deficiency is associated with covid positivity and severity
of the disease. So to keep yourself safe in the new wave of omicron variant, it is recommended to
keep your vitamin D levels in check; healthy levels are above 12 ng/mL. Try to get sun
exposure and eat foods fortified with vitamin D. You can also take vitamin D supplements but,
remember to discuss with your health care provider before adding; supplements to your daily diet.
#9. Get enough zinc Zinc is a vital micronutrient,
and getting enough of it during this new wave of omicron variants is a wise way to stay protected.
A study published in the journal Frontiers in Immunology shows the role of zinc in balancing
the function of the immune system, preventing pathogen entry, and its anti-viral properties.
Its deficiency can lead to increased risk of covid and high severity. Some of the best dietary
choices for getting enough zinc are oysters, meat, legumes, seeds, and nuts. If you are
deficient in zinc, you can also consider taking its supplements; after discussing it with your
healthcare provider. The recommended amount of zinc is 8 mg per day for women and 11 mg for men.
#10. Get both shots of vaccine Vaccines are the best way to guard
yourself and others from infection. Though the omicron variant reduces the vaccine's efficacy,
they are still efficient in reducing the severity of the disease and risk
of hospitalization. According to the Centers for Disease Control and Prevention (CDC), the
mortality rate from the omicron is significantly lower in vaccinated people. So it is the best time
to complete your vaccination process plus, if you are eligible for a booster dose, go for it.
This third dose boosts the antibodies production and keeps you safe from the omicron. However, you
have to wait for a few days before this additional protection kicks in and enhances your immunity.
So are you ready to boost your immunity and beat the omicron?
By adopting the above habits, you can enhance your overall health and immunity; and reduce your
risk of getting the virus. Take care of your immune system, and it will take care of you.
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