The New Rules of the Road for Post-COVID Health

Health news you can use: the new rules of the road.

Like Goldilocks, we like our medical guidance just right. Unfortunately, most of what we find in the world is either not remotely backed by science, too hysterical or just plain head-in-the-sand. That’s why when we find a gem like Dr. Lucy McBride, we hang on tight. We asked her to give us some guideposts as we move forward in this peri-pandemic world, sans histrionics or so-called wisdom from your cousin’s friend’s neighbor.

Go ahead and get vaccinated.

In the Omicron era, the vaccines no longer protect well against infection, but people who have been vaccinated and boosted (if needed) remain at very low risk for serious COVID outcomes. In thinking about vaccines, let’s not make the perfect the enemy of the great.

Know this: your past COVID infection “counts.” 

Like vaccine-induced immunity, immunity from past infection isn’t perfect, but having had COVID does offer good protection against hospitalization and death from reinfection. Recovering from COVID “boosts” our immune system’s ability to fight COVID when we next encounter it. When and if you need a booster shot after COVID depends on your age, underlying health, time since recovery and other factors, so talk with your doctor.

Manage what lies beneath.

Diabetes, cardiovascular disease, obesity and other metabolic disorders put people at higher risk for serious COVID outcomes. Many of these underlying conditions are modifiable—even reversible—with lifestyle modifications. This is not to say that losing weight, getting fit or changing how we eat is easy. But working on our underlying health can put us back in control of our COVID risk and overall health.

Fortify your coping kit.

Needless to say, the last 29 months have been difficult for all of us, challenging our ability to manage stress, tolerate uncertainty and navigate loss. Whether it’s cuddling with your Pandemic Pup, practicing yoga or getting together with friends, it’s important to have a diverse portfolio of activities that promote joy and calm. 

Test (and stay home) if sick. 

Got a fever, cough and fatigue? Just like the old days, it’s a good idea to rest and stay home.  When are you safe to emerge from isolation? The rapid antigen tests are essentially “COVID contagiousness” tests. If positive, you have enough virus in your nose to infect other people. If negative, you aren’t contagious with COVID—though you may have another “bug” and probably should talk to your doctor.

Biological needs: go back to basics. 

For the last 28 months, self-care has been about avoiding COVID. Now it’s time to recognize our broad health and human needs beyond that simple point of prevention. We can start by assessing four non-negotiables for health: our need for restful and adequate sleep; regular, sustainable movement; nutritious and routine meals; and meaningful social connections. When our brains and bodies are rested, fed, active and connected, we’re better equipped to manage the stress of everyday life.

Think: STEM.

S = Sleeping. Most humans need 7-9 hours each night. (We can hear you say "HA!") Our brains and bodies simply cannot function without rest.

T = Talking. To loved ones, a friend, a therapist if you have one or to the wall if your family is sick of listening. Externalize the contents of that busy brain. Tell your story.

E = Eating. We need protein, fiber, healthy fats and whole grains. Satiety helps calm a noisy brain and keeps us from mindless grazing. Experience it! Stop the cleansing and fad diets, and try your best not to skip meals.

M = Moving. Walk outside, stretch, practice yoga, dance wildly to loud music and embarrass your kids. Whatever you need to connect with your body, do it.

Find your guides.

Asking for help is a strength. Building “team YOU” should include a medical professional and can also consist of trusted friends and family, spiritual guides, exercise instructors or anyone who floats your boat. It takes a village to be healthy from the inside out. 

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