HEALTHY HABITS OF THOSE IN THE KNOW
Dr Sarah Jarvis shares how medics are protecting themselves against winter viruses and the constant threat of Covid-19
Dr Sarah Jarvis shares how medics are beating winter viruses
I’ve always considered myself to be fit and healthy. But while I can keep the risks of many conditions in check with exercise, careful diet and weight control, I can’t deny that I’m not getting any younger. As I hurtle towards my 60s, the close link between age and increasing risk of serious complications from Covid-19 has given me pause for thought, especially as winter approaches and the risk of other infections rises.
Vitamin boost
As a pale-skinned redhead, I’ve avoided the sun assiduously to prevent both painful burning (I have only two colour tones: white and lobster red) and the risk of skin cancer, so I’ve always been mindful of my risk of vitamin D (the ‘sunshine vitamin’) deficiency.
Low vitamin D has been linked to a variety of medical problems including osteoporosis, heart disease, cancer, depression and multiple sclerosis. But vitamin D is also involved in a host of functions within the immune system and so, while a review by the National Institute for Health and Care Excellence (NICE) concluded there is insufficient evidence to specifically recommend vitamin D for prevention or treatment of Covid-19, I’ve doubled the dose of my daily supplement from 10micrograms (400IU, or international units) to 20micrograms (800IU).
While I’ve never been much of a meat-eater, lockdown saw me switch to an almost entirely vegetarian diet. I have no intention of turning back, but I am paying more attention to eating the widest possible range of nutrient-rich foods, such as pulses, nuts, fruit and veg, to support my immune function.
Covering the basics
GP Dr Farzana Hussain runs an
NHS practice in a deprived area of London, and was chosen as the face of General Practice for the 72nd birthday of the NHS. She is acutely aware that people of BAME origin and those from deprived backgrounds are more likely to be severely affected by Covid-19, and is passionate about ensuring everyone is protected.
That means getting important messages across and she often shares her personal habits to illustrate what patients can do to help themselves.
‘I exercise indoors using Youtube videos or my rowing machine, while I have many friends who are going running,’ she says. ‘I’m a firm believer in the benefits of exercise for the immune system and for maintaining a safe weight. I will eat fruit to ensure a healthy vitamin intake, especially vitamin C as it has an important role in supporting cell functions within the immune system. I’m also disciplined about my sleep pattern and it is important to maintain this as we head into winter. I don’t give in to the temptation to sleep in at weekends, which can disrupt your circadian rhythm.’
Getting a vaccination
No, not for Covid-19… yet! But every year the NHS runs a campaign to increase uptake of the NHS flu vaccine. People eligible include over 65s, all children aged 2-11, health and social care staff, carers, people advised to shield and those they live with and people with a wide range of long-term health conditions affecting the lungs, heart, kidneys, liver and central nervous system. Additionally, 50-64 year olds may this year be invited for vaccination from November or December, too. Dr Ellie Cannon, GP and author of
Is Your Job Making You Ill?, is taking it one step further in light of Covid-19.
‘I’ll be getting my flu jab and taking my whole family along,’ she says. ‘The last thing we all need this winter is flu, making us individually weaker but also putting strain on our health service.’
Be heart aware
Consultant cardiologist Dr Ameet Bakhai is a fan of all things technological, and his winter tips are focused accordingly. As he points out, heart attacks are more common in winter, and Covid-19 can trigger heart complications, including abnormal heart rhythms.
‘Many of my cardiologist colleagues are recommending the Alivecor Kardiamobile 6L device,’ he says. ‘You put your thumbs on the top two electrodes and place the bottom on your left knee or ankle. This allows the heart to be viewed from six perspectives, similar to a standard ECG, and you can record a 30-second ECG direct to your smartphone.
‘Atrial fibrillation is the most common abnormal heart rhythm in the UK and dramatically increases your risk of stroke. But many people have intermittent symptoms, so by the time you get to the doctor and have an ECG, your heart may well be back in normal rhythm. This means diagnosis could be significantly delayed, putting you at higher risk of stroke – the risk of stroke is almost as high even if your heart only flips into AF occasionally. With the ability to record an ECG direct from your smartphone, you don’t need to wait if you get palpitations.’
Less travel time
For NHS GP and TV doctor Dawn Harper, the Covid-19 pandemic has made her re-evaluate her priorities, and she’s working hard not to fall back into her frenetic, commuting lifestyle. ‘Pre lockdown, I was spending a huge amount of time on trains or motorways so when lockdown suddenly hit, it was like a breath of fresh air to have stretches of my day back,’ she says. ‘I’ve consequently reduced my carbon footprint and have been attending meetings remotely or filming from my dining room. I know that, looking ahead, I will inevitably need to travel more again, but I am mindful of achieving a balance. It is good for my own health and the health of the planet.’
Watching the waistline
While Dawn’s weight is well within the ideal range, she warns of the close link between weight and more severe coronavirus infection. Overweight people are up to 44% more likely to be critically ill if they catch Covid-19 than those with an ideal Body Mass Index, and the figure rises still for those in the obese category.
‘The early days of lockdown found me eating and drinking more than usual,’ says Dawn. ‘Halfway through, I realised that my wardrobe seemed to have shrunk – my waistbands were getting tighter, so I decided to cut out alcohol for five days a week and avoid snacking. I feel great now!’ See page 106 for more help on how to rewire your eating and drinking habits.