Coronavirus Guide

Mon, 16 Mar 2020 16:15:34 -0700

Diet
This changes drastically as availability of certain foods may be reduced - this gives you a chance to experiment. Make sure you eat quality foods as your body requires better nutrition. Try to eliminate unnecessary foods.

Eliminate undesirable foods such as chocolates, sweets and similar. If you did not observe this trend, try it. Isolation is a good opportunity for experimentation.
As you experiment with food, you may realize you are wheat insensitive as buying bread is perhaps inadvisable due to potential viral exposure. Run experiments like this on your eating habits; since your food options may be limited take that as a challenge.
If you have to drink milk (and I do), do it in the morning hours - that is before 12pm - the idea is to have it earlier in the day or closer to your workouts which usually happen earlier in the day. Try to drink it warm and not cold.

Exercise
As you will inevitably move less, you need to keep your body in shape to at least exercise your immune system. As always, stay away from strenuous exercises. Take it slowly and do not hurry. Focus on the benefits of each exercise - the list below is just a suggestion. Just know that you do not necessarily require a gym to workout.

When exercising, if you perform cardio exercises, you will touch your face. Remember that when you go to the gym. Avoid the gym!
Workout more (perhaps not as diverse as being at the gym) - Some good routines are:

pushups - when doing pushups avoid overdoing excess - if you've never performed pushups, start with a very low number and while performing pushups, keep your back straight. Focus on form and not on numbers. Proper form: https://www.youtube.com/watch?v=IODxDxX7oi4
Squats - make sure you keep your back straight. Do not push yourself. Start with a small number of reps. Start with two sets of 5-8. Focus on form: https://www.youtube.com/watch?v=aclHkVaku9U
Biceps curls (small or medium weights) if you do not have weights, use books. Start with small sets and do not push yourself. Correct form: https://www.youtube.com/watch?v=in7PaeYlhrM
Hamstring stretches - as you need to stretch add hamstrings to your routine. Some hints here: https://www.youtube.com/watch?v=yT4mIxlAklo
Prone press-ups - gently start performing this exercise for back health. Proper form: https://www.youtube.com/watch?v=Sws_GwrlYO0
Kettlebell swings - this exercise is a bit more difficult. If you do not have a kettlebell, google how to perform this exercise without a kettlebell. Focus on form and not on numbers. Instructions and proper form: https://www.youtube.com/watch?v=GYHbu2LRqD0

Most of the exercises listed here are bodyweight exercises. Focus on working out as it is good move the white blood cells (WBC) though the body (google this).
Also, focus on stretches. Yes, they count as workout. Focus on physical therapy stretches. I will not list any here since they are usually specific. Investigate good physical therapy exercises and make sure you double check the advice against trusted sources. Focus on the back and legs while ensuring proper form.

Shopping
Out of all things, shopping will be the most affected due mostly to emotional purchases. As such you must plan ahead. Make sure you focus on staples such as bread, milk, breakfast cereals, eggs and so on. As you focus on those staples know that they may not be available. Bet creative buy things such as polenta, pasta, rice and other long lasting foods. Avoid foods high in processed sugars.

If you have to shop, you do it early (07:00) - if it is busy for whatever reason, try again next time.
Attempt food delivery - but be mindful that delays are very likely; order ahead.

Mind
The mind is the most sensitive and perhaps the most susceptible to events such as this one. Try to stay away from news binging as this will increase your stress level. Focus on work or something that can take your mind to a better place. Seeking professional help may not be possible; buying countless books on the topic of mindfulness may not help either. If you must, use sources such as Youtube for mindfulness resources. However, try to keep it simple. Focus on breathing and light therapy.

As you will develop an isolation fatigue and there are no easy ways to get out of it. However, there are techniques such as staying active, around the house, drinking plenty of water, coffee and in the end taking it easy through various approaches such as meditation or just turning off devices and looking outside the window.
To meditate do not google or worry about how to meditate - meditation can be a confusing topic. Do what relaxes you and focus on reducing stress and in particular the release of the stress hormone. If you already know about meditation and the benefits, make sure you practice it.
If you cannot meditate, try to perform floor stretch exercises- these exercises help get your mind in a meditative state
dance if you can - this is a good exercise and it is also a good way to enter a meditative state.
Here is a simple meditation technique. The simplest meditation I can imagine is the Window Meditation.

From any window, just look outside.Watch nature (even cars are a part of our nature),Gently touch your stomach,Breathe...Forget the nature and breathe,Forget the breath and watch nature.

While living in isolation this is one of the simplest way to meditate. Walk to the window, look outside, breathe.

A note on meditation and why it may help.
One of the issues which leads to anxiety is related to emotions. In this context perhaps very important is the fact that you are either in direct control of your emotions or you may not be in direct control of your emotions. You tend to be in control when your emotions are related to immediate reactions (i.e. in traffic, at work, etc.); you are not in control when your emotions may be caused by family members or perhaps by a disease which causes you to think of the consequences on your family members. Knowing the difference allows you to keep a clear mind. When you are in control, you can easily deal with emotions. When you are not in control, you became more anxious.Meditation is an incremental process, begin your practice when you are in control. Be mindful as your emotions change due to traffic, bad day at work. Find a way to mindfully remove all those thoughts from your inner chatter/monologue. As you begin to spend more time meditating in a time of high anxiety, you can handle your emotions easier.As you meditate practice breathing. Just breathe. At all times, breathe. Nothing can be good if you stop breathing. In some minified way, this is what meditation is and it is also the way it can help you, now and always.
How to work from home
Guide obtained from: How to work from home.. from Madesimplegroup.com

Info on SARS-COV-2/COVID19/2019-nCov/coronavirus

I find that reddit is one of the best best places for more info on this virus. Pay particular attention to Italy vs South Korea if you are so inclined. The good thing about Reddit is the speed with which each subreddit is updated. I will list them in the order of expediency at the time or writing this guide:

General info:

https://www.reddit.com/r/China_Flu/
https://www.reddit.com/r/CoronavirusUS/
https://www.reddit.com/r/COVID19/
https://www.reddit.com/r/CoronavirusCA/
https://www.reddit.com/r/CoronavirusCalifornia/
https://www.reddit.com/r/CoronavirusNY/
https://www.reddit.com/r/CoronavirusWA/
http://coronavirus.gov/ -> https://www.cdc.gov/coronavirus/2019-ncov/index.html

The US site may be slower to update than other sources.

https://www.reddit.com/r/CoronavirusCanada/
https://www.reddit.com/r/nCoV/
https://www.reddit.com/r/CoronaVirus_2019_nCoV/

San Diego:

https://www.sandiegocounty.gov/content/sdc/hhsa/programs/phs/community_epidemiology/dc/2019-nCoV.html
https://www.reddit.com/r/sandiego/comments/fi5e7q/in_san_diego_scripps_green_now_has_a_pop_up/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

Stats

https://www.worldometers.info/coronavirus/country/us/
https://www.worldometers.info/coronavirus/
https://coronavirus.1point3acres.com/en
https://www.arcgis.com/apps/opsdashboard/index.html#/bda7594740fd40299423467b48e9ecf6
http://rocs.hu-berlin.de/corona/

Guides

https://arstechnica.com/science/2020/03/dont-panic-the-comprehensive-ars-technica-guide-to-the-coronavirus/
https://www.harvard.edu/coronavirus/faq#health
https://huhs.harvard.edu/about-us/announcements-events/coronavirus-information-and-updates

Articles:

https://slate.com/technology/2020/03/coronavirus-covid19-pandemic-cause-prediction-prevention.html
https://www.vox.com/2020/3/10/21171481/coronavirus-us-cases-quarantine-cancellation
https://getpocket.com/explore/item/what-is-a-pandemic

Quick Guides

Why soap works against Coronavirus: https://i.redd.it/f55f3qq48gm41.jpg - source (https://www.nytimes.com/2020/03/13/health/soap-coronavirus-handwashing-germs.html)
Cover your cough: https://i.redd.it/t4nw41ob6fm41.png
How to work from home: https://i.redd.it/wnmmxaitk9m41.jpg
Face mask guide: https://i.redd.it/2yslwbes27m41.jpg
More Guides: https://www.reddit.com/r/coolguides/

Official Sites:

https://www.cdc.gov/coronavirus/2019-ncov/about/index.html
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
https://www.who.int/news-room/q-a-detail/q-a-coronaviruses
https://www.who.int/health-topics/coronavirus

How to google (How Google is helping)

https://blog.google/inside-google/company-announcements/coronavirus-covid19-response/
https://www.thinkwithgoogle.com/marketing-resources/coronavirus-how-google-is-helping/

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