Health Guide for Self Care

Health Guide for Self Care

The second wave of the pandemic has left India overwhelmed. With over 25 million cases and more than 2.75 lakh deaths, the situation is far from over. In this time of crisis, the vaccination seems to have brought a ray of hope. However, being a large country, India faces its own challenges in getting everyone vaccinated. It, therefore, becomes all the more essential to look after yourself and the ones around you. And if you have got the job, you still need to be careful and maintain all precautions carefully. Remember, just like all the other vaccinations covid-19 vaccines are a preventive measure, they do not guarantee protection. 

So, while we deal with these new challenges, it becomes extremely important that we look after ourselves. As per the World Health Organization, WHO, “Self-care is the behaviour you do to take care of your health and can include hygiene, nutrition, leisure activities, sports, exercise, seeking professional healthcare services when needed, and much more.”

  • Importance of immunity in the current times

    When we speak about self-care, the first thing you can do yourself and also educate your clients about is building immunity. For fighting the virus on the outside, it is imperative that you first strengthen your immune system. Your immune system defends you against the microorganisms that cause diseases and saves you from multiple threats. Keep in mind the following points to give a boost to your immunity. Sharing them with your clients would help them too:

    • Maintain a healthy gut, impaired digestion can be serious 
    • Eat fresh home-cooked food, it’s not just healthier but safer too
    • A well-balanced diet has numerous benefits
    • Abstain from smoking and alcohol
    • Try fixing your meal times
    • Try eating fruits/ nuts and salads rather than snacking on fried foods
    • Prefer fresh juices, coconut water, lime-water
    • Learning food safety techniques
    • Try turmeric water/ milk once a day
    • Take vitamin supplements
    • Cut down on salt and sugar
    • Stay hydrated, drink at least 8-12 glasses of water each day
    • Have a consistent schedule of sleep
    • Stay positive, keep a healthy state of mind
    • Do some light exercises/ yoga to help to maintain a healthy lifestyle
  • Self-care steps if tested positive

    In case you have a fever or the following symptoms, it is possible that you have Covid-19:

    • Dry Cough
    • Tiredness
    • Loss of smell or taste
    • Sore Throat
    • Headache
    • Chills
    • Nasal Congestion

    Steps to follow if you have any of the mentioned symptoms:

    1. Get yourself tested

      These symptoms are considered to be mild symptoms. If you have these symptoms and have tested positive, it is certain that you have Covid. In case you do not have these symptoms but are tested positive, you have asymptomatic covid. In such cases, you need to take the following steps:

    2. Stay at home

      It is very important to confine yourself at home. Educate your clients to get out only to visit the doctor, that too only when they start to show severe symptoms:

      • Do not leave the house, unless an emergency
      • Stay in touch with your doctor, report any discomfort, severe symptoms immediately 
      • You can take over-the-counter medicines for your fever
      • Get plenty of rest and stay hydrated
      • Eat healthy food, home-cooked food is preferable 
      • Keep washing your hands
      • To get relief from congestion use a Steam Inhaler
    3. Isolate yourself

      So that the others in your household are not infected:

      • If there are other members/ pets in the house, isolate yourself in a room
      • Avoid leaving this room
      • If possible use a separate washroom as well
      • When around other members/ family wear a double mask
      • The other members should also wear a double mask
      • Keep and wash your dishes, linen, towels separately 
      • Keep the room well lit and well ventilated
      • Regularly clean the “high-touch” handles and surfaces 
    4. Monitor your symptoms

      We have discussed the common symptoms. Keep recording your temperature and oxygen levels (using an oximeter) every 4-6 hours and in case your condition deteriorates, speak to your doctor.

    5. Seek medical attention
      If you or your client show any of the following symptoms, medical help should be sought immediately:
      • Shortness of breath
      • Pain or pressure on the chest
      • Inability to arouse/ wake up
      • Lips or face turn blue/ pale/ gray
      • High fever that doesn’t come down with medicines
      • Cough gets worse
      • Feeling dizzy 
    6. Before you visit the doctor
      • Speak to your doctor or book an appointment before you visit your doctor
      • Wear a double mask, keep a sanitiser handy, maintain physical distance from other people
      • Cover your coughs and sneezes 
      • Throw away used tissues in a closed bin
    7. Stay isolated till:
      • It has been minimum 14 days since you first had the symptoms
      • You do not have more symptoms
      • You have not had a fever in the last 72 hours
      • You have tested negative for Covid
  • Self-care during WFH

    The pandemic has introduced most of us to the work from home situation, leaving most professionals in the same boat. Though it comes with its own set of challenges, being positive will help you look at the multiple prospects that emerge with this new normal. If you or your clients are working from home, you can make use of these self-care tips: 

Tips and suggestions for you and your clients if they are also on a WFH schedule:

  1. Set up a workstation
    Your brain should get a clear idea that it is now time to focus on work. Keep a table designated for work, keep it clean and organised.
  2. Get ready for the day
    You must get out of your sweats. Take a shower, get dressed before your office starts. If possible, do some exercise/ yoga before you sit down to work.
  3. Exercise:
  4. This pandemic has reminded us of the very importance of taking care of your health. Exercising is a very important aspect of taking care of your health, especially during the WFH mode since movement is quite restricted at this point in time.

  5. Sit up
    Being on a couch or the bed will make you lethargic and also spoil your posture. Choose a comfortable chair
  6. Keep moving around
    Every hour or so, just take a short break. Walk around, sip some water, go to the balcony. This would help break the monotony.
  7. Set a routine
    Having a routine may seem to be a simple thing but explain to your clients how a little discipline would benefit them in the long run. Waking up, sleeping, eating on time are things that ease you through the day.
  8. Mind what you eat
    Work from home has made most people indulge in unhealthy eating habits. Munching on snacks during breaks and meetings can not only disturb meal times but also your waistline.
  9. Take out time for yourself
    Me-time is an important aspect of self-care. Take out some time for yourself to sit back and relax. If you can, meditate, it helps reduce the negativity that may surround you.
    Read good books, watch classic movies, listen to music, try some home beauty remedies, take out time for hobbies you always wanted to pursue. 

The second outbreak of covid-19 has further raised everyone’s concerns about their health as well as the health of those around us. With millions of cases in the country, the onus of keeping yourself safe is now on you. Remember, no one is safe till the time everyone is safe. Public health practices must be maintained, now more than ever.

You may often find anxiety and stress surrounding you. It is normal and natural to feel low when so much is happening around you. But staying positive and motivated is essential. Try to maintain a positive attitude, stay happy but be prepared for the future.

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