When CoronaVirus first hit us, everyone thought that it only infects and kills senior citizens.

But in 2021, we know that’s not true.

Statistics show that people as young as a few days old are also dying from the disease in the United States. As of April 2021, 24 120 people between 0 and 49 years have died from the virus. 

Citizens aged 85 years and older are still leading in the death rate, with 167 017 cases so far. 

Then there’s Brazil, where researchers are finding out that the P.1 strain is ravaging young people at an alarming rate. As of March 2021, over 60 000 Brazilians had succumbed to the disease.

Doctors in the country are now sharing that from January this year, they have been admitting more younger people, starting from the age of 30- 40 years. Cases have now gone up by 565% for the peer group. 

18 to 45-year olds are also requiring Intensive Care Unit admission more in 2021 than in 2020. 

Scientists believe that the disease could be spreading so fast amongst people in the age group because they’re less likely to social distance. People of this age are often busy have families and think because they’re young, healthy, and strong, so its effects will be minimal or non- exististant. 

This virus teaches us that it’s best to take the initiative to take care of ourselves to avoid getting sick regardless of age. 

That also goes a long way to prevent our loved ones who are most vulnerable (Those with chronic disease or older) from contracting the deadly disease as well. 

Luckily, there’s a lot that we can do to reduce the chances of contracting the disease, and I’ll share them with you:

How to stay safe from Covid

Always wear a mask when out

You might have heard all sorts of misinformation regarding the wearing of masks and how they don’t work. Whatever you do, do not listen to unfounded and politicised rumours. 

Science shows that masks indeed do help to stop the spread of the virus. 

One study shows that a mask can block virus-laden droplets from circulating. Therefore, an infected person wearing it can’t spread the virus as easily to the next person. 

Other research in the district of Columbia found that the wearing of masks by the general public massively slowed down the spread of COVID. In less than a week, the daily caseload went down by 0.9%, compared to the week prior.

Keep at least 6-feet of distance socially.

Ensure that you don’t stand or sit too close to people, and observe at least 6 feet between you and them. In a study, researchers found that social distancingis helpful in preventing the spread of the virus.

In combination with the quarantine of infected individuals and contact tracing, this method does indeed work. So, avoid crowds, and if you can, work from home to reduce the chances of coming into close contact with people at the office.

Proper nutrition

Hippocrates was correct when he said, “Let food be thy medicine, and medicine be thy food.” Good nutrition is the foundation of good health and wellebeing.

Research shows that strengthening your immune system by eating healthy foods can help fight off Covid19. Focus on whole unprocessed foods with plenty of vegetables, fruit, good protein sources, healthy fats, whole grain cereals and plenty of water. Here are some foods that can help you stay resilient towards the virus together with servings per day:

  • Vegetables (2.5 cups cooked or 5 cups of salad a day) – kale, spinach, cabbage, broccoli, brussel sprouts, salad, chilli peppers, carots, zucchini, onion and garlic N.B. Do not overcook
  • Fruits (2-4 whole pieces or cups)- kiwifruit, lemon, oranges, berries, guava, apples, pineapples and avocado
  • Meat & meal alternative protein selections (about 100g or a couple of eggs). Alternate white and red meat, aim for fish 2-3 times a week and include more meat-free meals
  • Legumes (1/2-3/4 c several times a week. Have more frequently if you are vegan or vegetarian) – chickpeas, lentils, red, black, kidney beans
  • Dairy, dairy alternatives (200g) such as nut and coconut beverages and yogurts.
  • Whole grains and nuts (180 grams) – Oats, brown rice, millet, wheat, corn, peanuts, groundnuts, almonds, walnuts, cashew nuts, pistachios etc.
  • Water – 8 to 10 glasses
  • Healthy fats (a few tsp daily including that naturally found in food)– found in oily fish, algae, nuts, seeds and extra virgin olive oil, macadamia, avocado oil. Small amounts of coconut oil

Things to avoid or limit

  • Carbonated  and fizzy drinks – soda, canned alcohol, energy drinks
  • Alcohol
  • Deep fried foods, burgers, processed junk foods
  • Unhealthy snacks such as cookies, chips, etc. – go for fruit vegie sticks with hummus or nuts instead 
  • Eat at home to avoid close contact with people

Washing hands and sanitise regularly.

Scientists advocate frequent handwashing while out in public to prevent contamination with Coronavirus. Ensure that you use soap and wash your hands for not less than 20 seconds to eliminate germs. 

If you don’t have a timer, try singing the famous “Happy Birthday song”. It lasts about 20 seconds, and this is something that you can also teach young kids to make them enjoy hand washing.

If you’re not somewhere you can wash your hands, use a sanitiser to inactivate the virus. The Food and Drug Administration (FDA)  advises people to use a sanitiser with at least 60% alcohol.


Research shows that exercising can help to improve overall health, fitness and wellbeing, which can be effective in minimising covid 19 effects. 

Working out improves your immunity, releases feel good endorphins and helps to increase your metabolism. It is also one of the best mood enhances out there so even more important to be active during this time.

Exercising also decreases your adipose tissue, which could leave you prone to disease. Walking, cycling, swimming, jogging, or exercising at home will all help. Remember to ask about our Synergy body transformation program which you can do from the comfort of your own home if you are interested in coaching and support.


It’s upon us to take personal initiative to help stop the spread of covid19, and it’s straightforward to do so. Eat healthy meals, work out regularly, use an alcohol-based hand sanitiser, wash your hands regularly, keep at least six feet social distance and always wear a mask when out in public.

Acknowledgement Eve Carrie Writer

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