These are scary times. No one wants to get sick. There are lots of recommendations out there of how to avoid COVID. Most are wrong.
The Basics: Mask, physical distancing, hand washing.
However, there are many, even MDs advising that you can avoid getting COVID by taking supplements. But can you?
Advised:
Vitamin D3 – Yes, this is a needed vitamin. All people over 65 should be tested. The major benefit is to decrease osteoporosis (with adequate calcium, calcium citrate is best 500 mg twice a day… but that is for another episode). Colds can be decreased modestly with adequate Vitamin D… but more Vitamin D is not better. Increased levels are associated with advanced plaque in blood vessels… strokes, heart attacks. No evidence to prevent or treat COVID.
Zinc – Often touted as helping healing, particularly wounds, and modestly again decreases duration of colds. Has not been shown to hasten wound healing in people… unless they are very zinc deficient. Again, no evidence to prevent or treat COVID.
Vitamin C – Long touted to prevent colds, flus, not so much in the real world… they last about the same number of days. However, more dangerously, high dose Vitamin C is reported to cure cancer. It does not. No evidence to prevent or treat COVID.
Echinacea, Curcumin, Medical Mushrooms, Garlic, Elderberry – No evidence.
Garlic, Licorice – No evidence, but my preference… They are both wonderful.
What Does Work? What affects outcomes with COVID?
Elders are at much higher risk for serious illness and death from COVID. For those over 70, 50% with infections are hospitalized, and 25% require ICU care… and are likely to die. The death rate for those over 80 is 15%, for those under 30 is ~ 0.5%.
Diabetes, risks for MI and stroke, obesity, smoking (anything), lung disease all increase the risk of serious illness. So, the best course of treatment is avoid cigarettes, sugar, go for a walk away from other people, limit simple carbohydrates, have a mainly vegetarian diet. Don’t spend time with strangers indoors. And as always: masks, hand washing, physical distancing.
Sorry, it is simple, but not as easy as taking a pill. If you are over 65 check with your doctor to test for Vitamin D3 and Vitamin B12 levels.
Anxiety:
That is great, but does it help the anxiety?
Kind of. Rituals are very reassuring. I really miss Sunday mass at the cathedral. I work to have the connection to others, by phone, with neighbors across the drive way. I try to help online to support those in need. When times are bad… I occasional resort to a small bag of Doritos. Actually, I am making more time for exercise. I am a huge endorphin junkie. I have increased my walks to 6 miles or my bike rides to 20 miles (from 3 miles and 8 miles). It helps me sleep, helps me focus and be less stressed. It is easier for me now that my boys have graduated from high school. My heart goes out to working women, and women with children at home. Life is so complicated.
Things That Do NOT Work:
Smoking – Doubles the risk of getting COVID and getting very sick. Also makes sleep worse.
Cannibis – Well, it works as well as wine, beer or anxiety pills to dull anxiety for a time, but doesn’t really help get rid of the anxiety and focus on getting the work done to make things better.
Xanax, Ativan, Klonopin, sleeping pills – If there is a crisis they are approved for a week or so. However, many people use them to treat anxiety chronically, and that works about as well as a shot of vodka. For elders, it is worse, they can lead to more confusion, agitation, worse sleep. Best to avoid this trap… although they seem to be everywhere.
Approach:
Counseling – Where possible – Cognitive Behavioral Therapy (CBT… not CBD) is very helpful to reframe your fears and move through them to make life work better.
Exercise – For those over 40 years old, check with your doctor. However, everyone can be active. Endorphins are my drug of choice. Recommended for all to have 30 minutes of brisk exercise daily. I remember working when my children were younger and not having any time to myself. Do what you can… take the stairs, walk to work. Go for a walk after dinner when the kids are in bed.
Faith – Not everyone finds solace in faith but many do. Reach out to those in your community, or your family. Connection with others is powerful.
Serenity Prayer – Yes, that one from Alcoholic Anonymous – despite any issues with the organization, I find speed chanting it gets me through tough days. God/higher power is in the eyes of each person, and can be a powerful source of comfort.
For more information please visit us at elderconsult.com -OR- call 650.357.8834
Follow us on Facebook to watch our weekly High Noon with Dr Liz show.
Check out our upcoming workshops
