COVID-19: what can we do to prevent infection?

In light of the current situation in Hong Kong, the Centre of Health Protection (CHP) has recommended the following guidelines in order to reduce the possibility of you and your loved ones from contacting the novel coronavirus (COVID-19).

1. Proper hand hygiene

Why is it important? 

• Respiratory virus like COVID-19 and influenza virus cannot cross intact skin
• Touching the virus by itself does not cause disease unless we (unknowingly) transfer it to our mouth, face, or eyes (mucous membrane)

What can you do?

• Practice good hand hygiene: wash with water and liquid soap for at least 20 seconds, and dry with disposable paper tower
• Alcohol based hand rub is an alternative (if there is no visible hand soiling).
• You can find more information here on NHS's recommendation on washing your hands and how to wash your hands properly.
  

2. Respiratory hygiene

• Why is it important?
  • Respiratory viruses like influenza and COVID-19 typically spread by droplets, for example when someone coughs or sneezes without covering their mouth/nose
  • Good respiratory hygiene reduces the chance of family and community spread
• What can you do? 
  • Practice good respiratory hygiene: cover your mouth/nose when you cough/sneeze if possible, dispose of the tissue in a bin with a lid, and perform hand hygiene afterwards
  • If tissues are not available, cough/sneeze into your upper arm/sleeve (avoiding your hands) and turn away from other people
  • You can find more information on the CDC's recommendation on hygiene etiquette when it comes coughing and sneezing.

3. Environmental Hygiene

• Why is it important?
  • Respiratory virus can transmit in areas contaminated by respiratory droplets and possibly faeces (stool)
  • Cigarette smokers may be more likely to get influenza and develop complications
• What can you do?
  • Minimise exposure to sources of infection, avoid crowded places with poor ventilation, maintain proper function of drainage pipes and U-traps 
  • If you are a smoker, consider reducing or stopping
  • You can find more information on the CHP's health advice on prevention of pneumonia and respiratory tract infection and here about European Lung Foundation on the effects of smoking when you have a lung condition.

4. Surgical Mask

• Why is it important?
  • Surgical-type masks cover the mouth/nose and protect against the spread of infection via large respiratory droplets when used correctly
  • If you develop a respiratory viral illness, wearing a surgical mask reduces the risk of transmission to your friends and family
• What can you do?
  • Wear a surgical mask especially if you have respiratory symptoms, visit an environment with high risk of infection (eg clinic or hospital), or look after someone with respiratory symptoms
  • Beware of a false sense of security; practice good hand hygiene, follow proper procedures on wearing and disposing a surgical mask, minimise unnecessary mask adjustment and face touching
  • More information about the CHP's recommendation on the proper use of mask here, and how to wear a surgical mask properly.

5. Preventive vaccination (for flu and pneumococcal)

• Why is it important?
  • Seasonal influenza (a virus infection) is a relatively common condition and responsible for more deaths worldwide than COVID-19
  • Pneumococcal disease (a bacterial infection) is a common cause of chest infection (pneumonia) worldwide and can also lead to meningitis and sepsis (blood infection).
• What can you do?
  • Consider influenza vaccination especially for children, adults over the age of 50, those with long term medical conditions or at higher risk of influenza-related complications
  • Consider pneumococcal vaccination for adults over the age of 65, or those with chronic medical condition or weakened immune system
  • There is no COVID-19 vaccine at present
  • Learn more about vaccinations through the NHS's recommendation on who should have a flu vaccination and  the NHS's recommendation on who should have a pneumoccal vaccination.

6. Rest and de-stress

• Why is it important?
  • Individuals with less sleep and rest may be more susceptible to influenza and other viral infections. 
  • Stress can weaken one’s immune system and reduce the effect of the flu vaccine
• What can you do?
  • Get adequate sleep and rest. Stay at home and rest when you are sick
  • Manage stress especially long-term or chronic stress
  • Here are 4 ways to help you cope with stress, fatigue and exhaustion and NHS's portal to lowering your stress level.

7. Physical Activities

• Why is it important?
  • Moderate exercise can improve our immune system
  • Travellers returning from China are currently advised to stay home for 14 days, limiting outdoor activities and gymnasium visits
• What can you do?
  • Exercise regularly, consider indoor exercises if you are spending less time outdoors
  • Rest if you have respiratory symptoms or fever. Go slow (shorter duration) and go low (lower intensity) as you improve and return to your usual exercise routines
  • You can find more information here: NHS's 10-minute workout recommendation

8. Food and Nutrition

• Why is it important?
  • Adequate nutrients are important for many medical conditions and help boost our immune system, reducing our chance of getting a (viral or other) illness and infection-related complications
  • Some individuals can develop micronutrient deficiency for many reasons
• What can you do?
  • Eat a balanced diet including quality protein, healthy intake of fruit and vegetables, and good fatty acids
  • Ensure adequate intake of minerals (especially Zinc and Selenium) and antioxidants (Vitamin C and E)
  • Discuss with your doctor to see if you might benefit from taking a dietary supplement
  • You can find more information here: CDC's micronutrient fact sheet and its importance and 5 helpful ways to strengthen your immunity system

To learn more about the summary sheet with the latest statistics and research about COVID-19, click here.