Writers at Risk for the Fall Twindemic—How to Avoid It

Have you heard the latest health news?

Experts are predicting a possible “twindemic” this fall (2020). They’re using the new word to describe a possible collision between the regular flu season and COVID-19.

This could be particularly problematic for a few reasons. Of course, no one wants to have both diseases at once—and yes, that’s possible. That would be difficult not only for patients but for the already exhausted healthcare system as well.

There’s also a concern that, because the symptoms of both infections are similar, doctors may struggle to determine a diagnosis. That could create dangerous delays in treatments, or even result in the wrong treatment.

Finally, since both COVID and flu tests use the same materials to detect infection, an influx of cases requiring tests could strain the nation’s testing capacity.

It remains to be seen how it all will play out. Meanwhile, writers may be particularly at risk for either illness because of common lifestyle habits. To reduce your risk and take better care of yourself, consider the following tips.

1. Get Your Flu Shot

According to the Centers for Disease Control and Prevention (CDC):

“Getting a flu vaccine is more important than ever during 2020-2021 to protect yourself and the people around you from flu, and to help reduce the strain on healthcare systems responding to the COVID-19 pandemic.”

The flu is bad enough on its own, even without COVID concerns. The CDC estimates that from October 1, 2019, through April 4, 2020, the flu resulted in 410,000 to 740,000 hospitalizations, and 24,000 to 64,000 deaths.

But the chance of having both the flu and COVID is particularly frightening, as the two together could cause serious and long-term complications, particularly for the lungs. “We don’t yet know whether that could compound either illness,” said Dr. Ashish Jha, director of the Harvard Global Health Institute, “but why take the risk?”

While getting the flu vaccine is not a guarantee you won’t get sick, it does lower your risk, and even if you do contract the infection, it can help reduce and shorten the duration of your symptoms.

Recommendations are to get your shot in September or October this year—earlier than usual. Your immune system needs a couple of weeks to build up a defense, so anytime from now through the next few weeks is good.

2. Move More Than You Think You Should

Writers are known for living more sedentary lives because of all the time we spend on the computer. Even if you’re using a standing desk part of the time and are committed to your daily 30-minute workout, you may not be getting enough movement throughout your day to keep your immune system strong.

In a recent 2020 study, scientists found that keeping up a regular exercise regimen—even during lockdowns—played an important role in maintaining a healthy immune system. It also slowed the changes aging has on the immune system—increasing the odds of avoiding infection.

Your exercise doesn’t have to be complicated. Try 60 minutes a day of brisk walking, jogging, or cycling, then try to incorporate more movement throughout the day. Take a break from the computer every hour and do some jumping jacks or push-ups, turn on the tunes and dance, or simply take a short walk. The more you can move, the healthier you’ll be.

3. Sleep 7-8 Hours a Night

According to Eric J. Olson, M.D., writing for the Mayo Clinic, “people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.”

One recent study, for instance, showed that chronic sleep deprivation suppressed the immune system, leaving people more vulnerable to infections.

Many writers struggle with insomnia for one reason or another. If you have trouble getting 7-8 hours of good sleep at night, take action. Try making some lifestyle changes to improve your sleep, and if those don’t work, check with your doctor for help. Avoid sleeping pills, as they have been linked with serious health risks.

(For tips on how to get a good night’s sleep, see our post, “7 Things to Help Exhausted Writers Get More Sleep.”)

4. Watch What You Eat

What you eat can affect your immune system too. If you’re downing two to three sodas a day or snacking on chips and sweets while writing, it’s time to make a change.

Fast food, for example, is a bad idea during the flu season. It makes the immune system more aggressive, which could worsen your symptoms should you catch the flu or COVID-19. In a 2018 study, researchers found that the immune system reacted similarly to a high-fat and high-calorie diet as to a bacterial infection.

“Unhealthy food seems to make the body’s defenses more aggressive in the long term,” states ScienceDaily. “Even long after switching to a healthy diet, inflammation towards innate immune stimulation is more pronounced. These changes may be involved in the development of arteriosclerosis and diabetes.” Excessive inflammation is also a common symptom of COVID-19.

Eating healthy foods, however—such as whole grains, fruits, vegetables, and lean proteins—gives your body what it needs to keep the immune system functioning normally. You don’t have to worry about eating specific foods—just choose the good stuff 90 percent of the time.

5. Relieve Stress Every Day

Writers may be particularly stressed out right now because of delayed book launches, increased isolation, limited time to write (perhaps because others are working or schooling at home), and financial struggles. It’s important to do what you can to relieve that stress, as it’s bad for your immune system and could increase your risk of infection.

In one recent meta-review, researchers analyzed over 300 studies and found that chronic stress—that lasting for a few weeks or longer—was associated with immune suppression. It diminished the body’s white blood cells, which typically fight off infection. The lower the level of these cells, the more at risk you are for the flu and/or COVID.

This fall, make a point to schedule a daily stress-relieving activity. Good options include exercise, yoga, tai chi, time with friends, caring for a pet, art or music therapy, a hot bath, a daily walk, coloring, crafting, or gardening.

Find more information on how to reduce stress in your life in the following two posts:

• How to Keep Stress from Destroying Your Creativity
• How to Prevent Writing-Related Stress from Eating You Alive

What About Supplements?

You may wonder if you should take vitamin, mineral, or herbal supplements this fall to help you avoid infection. Usually, as long as you’re eating a healthy diet and exercising regularly, you won’t need supplements, but there are a few exceptions.

Vitamin D

Recent studies have shown that people who are deficient in vitamin D are more likely to get COVID-19 and suffer from complications of the virus.

If you live in the northern climates and are exposed to little sun this fall and winter (the main source of vitamin D), it may be wise to take vitamin D supplements. The recommended dosage is 600-800 IUs for adults, though doses of 1,000-4,000 IUs are considered safe. Don’t take more than that without checking with your doctor.

Zinc

Zinc is critical for proper immune function and is often recommended to help shorten the duration of a cold. It’s also been found to fight other types of coronaviruses, so it may help you avoid COVID too.

A 2020 study reported that zinc may protect against COVID-19 and may also reduce inflammation in patients who have it.

The recommended daily dosage for adults is 15-30 mg a day. The National Institutes of Health considers 40 mg of zinc a day to be the upper limit. Be sure to check any multi-vitamins you’re taking before adding more, and most contain at least some zinc.

Vitamin C

You already know that vitamin C is important for overall health. Several studies have also indicated that it may help boost the immune system and decrease susceptibility to viral respiratory infections. Daily doses range from 250 to 1,000 mg, with the upper limit being 2,000 mg.

The most important thing is to take care of yourself this fall. Keep up your hand washing and social distancing, eat right and exercise, and get enough sleep.

Practice regular stress relief, too, and every day, do something that makes you happy. Studies suggest negative emotions depress immunity, while positive ones boost it. Take time out to read a favorite book or finish a chapter in your novel. It’s not self-indulgence—it’s doctor-recommended!

How do you plan to stay well this fall?