A person blowing noise with large coronavirus microscopic biological agents

We all want to protect ourselves, our families and communities against coronavirus. The following are practical measures you can take to help decrease the spread and boost your immunity.


According to the CDC (Centers for Disease Control and Prevention), the virus is transmitted through respiratory droplets passed during coughing or sneezing, and through contact with contaminated surfaces.

The best way to prevent the spread is to avoid contact. We call this social isolation; avoiding large groups or places where people congregate. If you cannot isolate yourself, the next best thing is to perform basic hygiene tips:

Clean your hands- Wash your handsmore often than usual with soap and water for at least 20 seconds, especially after you have been in a public place, or after blowing your nose, coughing, or sneezing. If you’re wondering how long you should be washing you hands, sing ‘happy birthday’ twice over. You can also sing or hum the chorus to your favourite songs like:

  • My Sharona (The Knack)
  • Another One Bites the Dust (Queen)
  • Dancing Queen (Abba)
  • Ms Jackson (Outkast)

Avoid touching your eyes, nose, and mouth with unwashed hands.

If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.

Other tips for staying healthy:

Get plenty of rest- A good 7-8 hours of sleep is ideal.  And unlike your vacation days, sleep isn’t something you can “bank.” Sleeping 4-5 hours a night and then 12 on the weekend isn’t the same as sleeping a good chunk of time every night.

Eat healthy –There is the temptation during stressful times to gravitate to comfort foods. These are usually high fat and carbohydrate treats that make us feel good when eating, but guilty after. High fibre, nutrient rich meals help to fuel our bodies and enhance our immune system.

Exercise – The gyms may be closed, but we can still get on the many walking trails and pathways in town. Try yoga or stretching at home to find your ‘Zen” and to keep your body healthy.

Reduce Stress- Find an outlet for stress like talking to a loved one, or even try meditating to relax.

On my way to work this morning I saw a sign on church notice board that sums up what you can and should do during this crisis:

Wash your hands

Remain Calm

Be Kind

And always, make sure that you take care of yourselves and each other.