A brief and non-comprehensive introduction can help us stay healthier.
Handwashing for about 24 seconds kills many viruses and bacteria. Easy to remember - 24 second rule...
People tend to touch their hands to the face about twenty times an hour; work to break that habit. Viruses are particularly effective in crossing mucosal surfaces in the eye, nose, and mouth.
During a cough, cover our mouth, ideally with a tissue, or cough into the elbow.
Alcohol-based hand sanitizers (60-70 percent alcohol) remove skin oils, but can kill pathogens. Place the gel in the palm, cleaning all parts of the hand, including nails and wrists. It should take 25-30 seconds to dry on the hands. Alcohol-based hand sanitizers DO NOT work well against the Norovirus (associated with cruise ships). Normal bacteria quickly repopulate the hands.
Shoes are 'dirty' and frequently carry pathogens (disease-causing bacteria). Leave them at the door.
Most gyms provide disinfectant and towels because many pathogens (disease-causing bacteria) are left during circuit training, especially methicillin-resistant Staph aureus (MRSA).
The six-to-eight foot distancing recommendation comes because that is about how far bacteria and viruses travel after a cough.
Bleach is 99% effective against pathogens.
One of the dirtiest items in the home is the kitchen sink sponge. Two minutes in the microwave can help (don't get burned). Bad news, about 20 percent of cellphones harbor intestinal bacteria. They can also live on touchscreens and the television clicker. Ultraviolet (UV) wands can sterilize a variety of surfaces.
When a toilet is flushed, pathogens are aerosolized over about a three-foot range. Close the toilet before flushing.
"Feed a cold starve a fever." Is it true? Feed both... 1) food provides energy for defense and 2) metabolism is increased during illness.
Chicken soup has been recommended for common colds since the twelfth century! The keys are extra rest and treating symptoms. Antibiotics will not help.
Our immune system also helps keep us healthy. In additional to physical barriers (e.g. intact skin), we have cellular, (cell-based), humoral (antibody), and organ-based defenses.
Fever ramps up our host defenses and affects bacterial growth.
Alcohol compromises our immunity. "Alcohol disrupts ciliary function in the upper airways, impairs the function of immune cells (i.e., alveolar macrophages and neutrophils), and weakens the barrier function of the epithelia in the lower airways." During epidemic illness, I don't consume any alcohol; it's not a sacrifice, just a small precaution.
Cellular (cell-based) immunity uses a variety of cells to fight infection. Pus is a cluster of white blood cells working to fight local infection. The "sand" in your eyes is white blood cell debris. When patients undergo chemotherapy, some notice the "sand" disappears and when white blood cells return, so does the grit. Other cell defenses directly attack to consume pathogens or help create antibodies (below).
Humoral (antibody-related) immunity helps fight both bacterial and viral infection. Our bodies develop antibodies to specific germ, but require seven to fourteen days. Doctors are experimenting with using antibodies from recovered COVID-19 patients to treat severely ill patients.
Lack of sleep reduces our ability to fight infection. It alters our circulating inflammatory chemicals and cell-based immunity. Get enough sleep (seven to eight hours nightly).
Mindfulness can enhance our immunity but requires more study. There is limited evidence that mindfulness increases our antibody response to immunization.
Lagniappe: How can we do this better?
Lagniappe 2: "Penetrate, pass, pass"
Lagniappe 3: From the Playbook (I use Fast Model)Another concept we use with our @CedarvilleWBB team to promote moving the ball is "penetrate, pass, pass". If you catch the pass out of penetration (either dribble or post touch), either shoot it or swing it. Don't hold it, don't drive it. pic.twitter.com/0KeZShlq3c— John Leonzo (@John_Leonzo) March 21, 2020
