THE HEALTH | NOVEMBER-DECEMBER , 2021

Vaccines have thus far proven effective in reducing disease severity and mortality . Still , it is also true that low-category Covid-19 can progress into severe categories through underlying health conditions such as obesity and diabetes . In fact , most deaths among those fully vaccinated people are those with chronic comorbidities .

Despite this trajectory , there is not enough emphasis on personal responsibility for individual health . It ’ s time to realise that most severe cases and deaths ( aside from older age groups and outlier cases ) are associated with underlying diseases that could have been preventable if addressed early on .

According to the World Health Organisation , some 17.9 million people die annually from cardiovascular diseases , making it the biggest contributor of non-communicable diseases ( NCDs ) deaths . This is followed by cancers ( 9.3 million ), respiratory diseases ( 4.1 million ), and diabetes ( 1.5 million ).

As observed , genetic predispositions aside , most of these deadly NCDs are generally preventable “ lifestyle diseases ”. Major contributors to NCDs include smoking , alcohol intake , poor diet and lack of physical activity .

As natural selection gives rise to more resilient virus variants and strains , humans also must adapt as best as possible . Therefore , Covid-19 has taught us that our lifestyle has to change . After all , staying in shape and being prepared is not an option when “ living with the enemy ”.

Thus , the following essential items ( but not limited to ) can significantly improve your chances against Covid-19 : 1 . Strengthen the cardiovascular system According to a Press release by the European Society of Cardiology ( ESC ), heart disease has been linked with a nearly four-times increased chance of severe Covid-19 .

As reportedly mentioned by Dr Stephanie Harrison of the University of Liverpool , UK : “ Many of the cardiovascular risk factors associated with more severe consequences from Covid-19 are potentially modifiable ”. Therefore , it is clear that having a healthier cardiovascular system could minimise disease severity , and that this is well within our control .

Takeaway : Do regular low-impact exercise . Get the heart pumping , the lungs and muscles working and blood flowing . 2 . Stop smoking and drinking Covid-19 is primarily a respiratory illness , so it is no surprise then chronic lung diseases can increase the chances of severe Covid-19 . One of the biggest risk factors for chronic lung diseases is tobacco smoking . According to the ESC , smokers have an 80 per cent higher chance of severe Covid-19 than non-smokers .

EMIR-SING

BY AMEEN KAMAL

Additionally , alcoholic intake ( such as from beverages ) has been linked to an increased risk of heart problems , increasing the risk of severe Covid-19 .

Takeaway : Remove unnecessary substances that add to the body ’ s burden . Instead , get “ high ” on life . 3 . Eat well Several studies have indicated plant-based and pescatarian diets to be associated with reduced risk and severity of Covid-19 . That said , these studies may not be proving direct causality . Health is a holistic issue and it would be reasonable to assume that most people following such dietary regimes are also the same people who lead an overall healthier lifestyle and come from a higher income group , which could provide better access to a balanced source of healthy food .

Anyway , the need for a varied and balanced diet is shown in a systematic study led by Iranian researchers that concluded that vitamin D , vitamin C , vitamin A , folate , zinc , and probiotics are the most important nutrients to be considered in Covid-19 management .

Other dietary agents the researchers considered beneficial for the immune system include vitamin E , magnesium , selenium , alpha-linolenic acid and phytochemicals . Additionally , the systematic review also found that proteinenergy malnutrition ( PEM ) is common in severe respiratory infections .

Therefore , one needs variety in food sources to cover all these macro and micronutrients .

Also , because obesity has been found to be associated with decreased immune function , the systematic study also suggested increasing physical activity ( exercise ) and a “ slight caloric restriction ”.

Additionally , because high blood pressure and hypertension are significant contributors to disease severity , anything that can worsen the condition such as high-salt and high-saturated fat food should be minimised .

Takeaway : A balanced diet taken in moderation is key and get that quick morning sun . 4 . Rest well A study by Kim and colleagues found longer sleep duration was associated with lower odds of Covid-19 . Conversely , sleep problems and exhaustion were found to be associated with higher chances of Covid-19 and could be a risk factor healthcare workers .

Recall that high blood pressure is a significant contributor to disease severity , with the ESC reporting “ more than doubled odds of dying from Covid-19 ”, and “ more than double ” the risk of severe outcomes with hypertension .

It is also widely known that sleep deprivation and stress can lead to increased blood pressure and hypertension , negatively impacting our immune system . Therefore , we have to rest well through sufficient quality sleep , affecting our mental health and body ’ s ability to heal . A continuous rest deficit equals diminishing returns on our body ’ s ability to defend itself .

Takeaway : Sleep , relax , pray , meditate . Rest the mind , body , and soul .

Time to promote self-responsibility in public health

Admittedly , we are merely re-discovering the obvious . None of these recommendations is new , nor are they rocket science . However , the apparent “ obviousness ” of self-care often ( ironically ) makes it the most overlooked aspect in disease prevention .

Moving forward , the Government and the healthcare system ( both public and private players ) have to start promoting and incentivising healthy lifestyles .

Although low-impact exercise , avoiding tobacco and alcohol , and having sufficient rest are generally doable for everyone , access to high-quality , nutrient-rich natural food to have a balanced diet may require a change in the economic system .

For example , currently the choice for “ organic ” whole foods is only accessible to higher socio-economic groups , and this cannot be the way forward for society . As we strive for universal healthcare , the same mindset of universal access to healthier versions of food is needed .

Agricultural and food production process standards have to change , and this can only be done starting with favourable policies on the matter . For example , there should be mechanisms ( legal or otherwise ) to ensure “ organic ” standards to become the “ normal ” non-premium standard .

Supporting policies such as a hefty sin tax should be created not only for cigarettes and alcoholic beverages , but perhaps many other disease-inducing substances to fund a special budget for lifestyle-related NCDs . Special incentives ( beyond tax exemptions ) should be made to incentivise healthy food , sports equipment , outdoor activities and gym membership .

In conclusion , one of the many lessons in disease prevention that we can learn from Covid-19 is the need to shift focus towards empowerment of individual health ( at scale ) as a crucial and indispensable component of social protection , which has the potential to exhibit community-level resilience against current and future health crises . — The Health

Ameen Kamal is the Head of Science & Technology at EMIR Research , an independent think tank focused on strategic policy recommendations based on rigorous research .