1. Double Mask

A study by the CDC found that double masking reduced exposure to potentially infectious aerosols by 95%1. To properly double mask, wear a disposable medical mask tightly fitted by knotting the ear loops and wear a cloth mask over the top. The cloth mask will be catching most of the particles so it should be washed after each use, and the medical mask should be thrown away.

2. Wash Hands Regularly With Soap 

Soap is more effective than hand sanitizer because it dislodges the possible virus particles and rinses them off of your hands. The CDC recommends washing your hands for a minimum of 20 seconds, but when soap and water is not available, you should use a hand sanitizer that is at least 60% alcohol2.

3. Grocery Pick-Up

More time in the grocery store means more exposure to the virus. Many grocery stores such as Safeway and Fred Meyers offer free online ordering and pickup. Picking up your groceries reduces the amount of time you are in a closed space sharing air with the community, as well as touching carts and registers. You may even find that ordering your groceries online and picking them up works better for your schedule and helps plan your meals.

4. Eat Healthy

A study on nutrition during the COVID-19 pandemic found that optimal nutrition keeps the immune system strong and more ready to fight the virus, and recommends certain foods to boost your immunity. A recommended serving size of two cups of fruit a day and two cups of vegetables and lentils will help your immune system. When buying fruits and vegetables, reach for items such as oranges and bell peppers that are high in vitamin C. Other dietary recommendations are to eat a variety of whole grains, nuts, and limiting your meat intake to only 2 nights of red meat and poultry 2-3 days a week3. Any restrictive or calorie-deficit diets may weaken your immune system and should be avoided. 

5. Don’t Skimp on Sleep

Poor sleep can weaken your immune system and leave you more vulnerable to the virus. A minimum of 7 hours of sleep will keep you healthy, but anywhere from 8-10 is ideal. 

6. Sanitize Your Home

Keeping the high-traffic germ areas clean in your house and car may seem like a chore but is very important. Wiping down your door handles and light switches and washing your hands regularly ensures you’re not spreading anything around your home unknowingly. If it’s not already a habit, you may want to start taking your shoes off at the front door. When people cough or sneeze, the particles fall to the floor and you may be picking them up on your shoes. 

7. Social Distance Outdoors

Staying outside for social distancing activities keeps the air circulating and reduces your risk of transmitting or receiving the virus. It is still recommended to wear masks and stay six feet apart, even outside. 

8. Exercise Regularly

Regular exercise is a good practice at any time, but it is especially important during the pandemic. Exercise such as running, brisk walks, strength workouts, or biking helps improve your immune system function. As well as increasing cardiovascular fitness, it reduces the inflammation in your body which is good for maintaining overall health to prevent the virus. If you do find yourself having contracted COVID-19, it is not recommended to exercise until you consult with a health professional after you’ve recovered to see what will work for you. 

9. Avoid Peak Times 

When running errands or spending any time in a crowded place, consider going during less busy times and avoiding the peak times. If running errands during peak times is unavoidable, try lessening your exposure by only going when necessary and staying at home when possible. 

10. Get Vaccinated (when it’s your chance)

Receiving the COVID-19 vaccine will be the most effective tool to prevent you from contracting the virus. University of Oregon students without pre-existing conditions or other cause to get the vaccine sooner will be able to receive it as soon as July 1, as well as all healthy Oregon adults who have not received it. 

Sources: 

“Maximizing Fit for Cloth and Medical Procedure Masks to Improve Performance and Reduce SARS-CoV-2 Transmission and Exposure, 2021.” Centers for Disease Control and Prevention, March 2, 2021. https://www.cdc.gov/mmwr/volumes/70/wr/mm7007e1.htm.

“How to Select and Use Hand Sanitizer.” Centers for Disease Control and Prevention, November 25, 2020. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/hand-sanitizer.html. 

Aman, Faseeha, and Sadia Masood. “How Nutrition Can Help to Fight against COVID-19 Pandemic.” Pakistan journal of medical sciences. U.S National Library of Medicine National Institute of Health, May 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306972/#:~:text=Here%20are%20some%20professional%20and,(4%20servings).