COVID-19: Five ways to outsmart the disease.

There is no cure for COVID-19 but a few simple tweaks could make you less susceptible to that virus, and help you recover faster if you are in self- quarantine. The following information was published in “Women’s World” Magazine’s July 1st edition on page 18. The article is titled “ Startlingly easy moves outsmart the coronavirus.” These suggestions do not cost one cent and don’t take up much of your time. There is no guarantee that making these changes will prevent or shorten the duration of the lastest coronavirus for everyone who tries them but it is worth doing all we can to help ourselves.

1. Sit up straight to open airways

William O Lacy, M. D., is a medical director of pulmonology at Norton Pulmonology Specialists in Kentucky. He says most people like to lie down and rest when they are feeling bad by with this current coronavirus that’s a bad idea, Lacy says staying in bed causes the collapse of small air sacks, which can lower your oxygen levels.” and cause illness to intensify. If you find you are having trouble taking deep breaths, don’t lie down. Dr. Lacy says sitting up gives your lungs a “gravitational assist” which allows them to expand fully. This may be a reason that some older adults who fall, end up hospitalized, getting pneumonia and dying. They are laying flat on their backs so obviously their lungs cannot properly expand. News reports indicate this is happening with COVID-19 patients as well.

2. Deep breathing to open up air sacs

Breathing through the nose pops open-air sacs and allows lungs to function properly. The Women’s World article suggests breathing in deeply through the nose, holding for a few seconds then release through the mouth. This method of inhaling and exhaling has also been recommended for decreasing blood pressure, pregnant women in labor, and also to lower blood pressure. Most sources recommend doing sets of 10. I had been right incorporating this breathing method for several years. It has become such a habit that I randomly do it throw out the day.

My husband, youngest son, or the grandchildren often ask what is wrong because it sounds to them as if I am sighing in exasperation. No matter how many times I explain I’m just breathing, they seem to forget. I’m glad to know there are additional benefits to this practice. Eat nose and throat doctor Len Zhang, M.D. says this will release nitric oxide, which is a gas that is produced in the sinus cavities that increases the intake of oxygen by “ 20%” and also fights viruses. I find it exciting to know that simple changes can provide so many benefits.

3. Lie on your stomach to expel secretions

Mangala Narasimhan, DO, is the regional director of critical care at Northwell Health in New York. He says that when we lay on our backs, this puts pressure on the air sacs in our lower lungs. It can also cause damaging secretions to gather. For this reason, Narasimhan suggests lying on the stomach for a few hours. Doctors refer to this strategy as “proning” and say it boosts oxygen levels in about five minutes. I have found as I am aging that when I fall asleep on my back I often wake up coughing. It feels as if I’ve swallowed water that went down the wrong way and can be scary. I will now try lying on my stomach to see if it helps.

4. Take a walk for stronger lungs

Dr. Narasimhan days that taking a stroll strengthens the muscles that lend support to our lungs. He also says that walking can prevent blood clots which can cause complications for those who are infected with the current coronavirus. He suggests 20 minutes daily of walking which is what most health experts say benefits out mind and body in many ways. This is a great reminder for everyone to practice better habits. Older adults especially may slouch instead of sitting up straight, breath rapidly or through the mouth, lay flat on their backs and not get a lot of walking in each day. These four strategies should become habits that turn into our daily lifestyle choices

Keep things in perspective

Now, in addition to wearing a mask, washing hands often, social distancing, and using hand sanitizer we have four additional things that will keep us healthy. None of these cost money and there is no need for hoarding or waiting for stores to restock. All we have to do is remember to practice good posture and sit up straight. Breathe slowly in through the nose. hold the breath for about five seconds. then exhale through the mouth. Remember to do sets of 10, throughout the day. Spend two to three hours each day lying on your stomach, and walk for at least 20 minutes each day, preferably outside to gain additional benefits from fresh air and sunshine.

Please keep in mind that these are suggestions that may possibly prevent your becoming infected with COVID-19 or keep you healthier and prevent hospitalization if you are self quarantined at home. These tips are not a guarantee so please monitor your health. If you have trouble breathing, experience chest pain, or pressure or find your face or lips are turning blue please Call your health care provider or dial 911. Remember to wear your mask and practice social distancing and good luck.