Proven Ways to Avoid COVID During Surge, Say Experts — Eat This Not That

By Ghuman


As the COVID-19 pandemic continues to surge, it is important to take extra precautions to protect yourself and your loved ones. Eating the right foods and avoiding the wrong ones can help reduce your risk of contracting the virus. In this article, experts provide proven ways to avoid COVID during the surge, including what to eat and what to avoid. Learn how to make smart food choices to stay healthy and safe during this difficult time.

Proven Ways to Avoid COVID During Surge, Say Experts — Eat This Not That

As the COVID-19 pandemic continues to surge, experts are urging people to take extra precautions to protect themselves and their loved ones. Here are some of the top tips from health professionals on how to stay safe during this time.

Wear a Mask

Wearing a face mask is one of the most effective ways to reduce the spread of the virus. Make sure to wear a mask that covers your nose and mouth when you are in public or around people who don’t live in your household. It’s also important to make sure your mask fits properly and is made of two or more layers of breathable fabric.

Practice Social Distancing

Staying at least six feet away from people who don’t live in your household is one of the best ways to reduce the spread of the virus. This means avoiding large gatherings, staying away from crowded places, and avoiding close contact with people who don’t live in your household.

Wash Your Hands Frequently

Washing your hands with soap and water for at least 20 seconds is one of the most effective ways to reduce the spread of the virus. Make sure to wash your hands before and after you leave the house, after you use the restroom, and after you touch any surfaces that may have been exposed to the virus.

Eat This Not That

Eating a healthy diet is one of the best ways to boost your immune system and reduce your risk of getting sick. Make sure to eat plenty of fruits and vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and foods high in saturated fat.

Get Plenty of Sleep

Getting enough sleep is essential for a strong immune system. Make sure to get at least seven to eight hours of sleep each night. Avoid using electronic devices before bed and create a relaxing bedtime routine to help you get the rest you need.

Stay Home When You’re Sick

If you’re feeling sick, it’s important to stay home and avoid contact with other people. Make sure to contact your doctor if you’re experiencing any symptoms of COVID-19 and follow their instructions for testing and treatment.

Stay Informed

Staying informed about the latest developments in the pandemic is one of the best ways to protect yourself and your loved ones. Make sure to stay up to date on the latest news and guidelines from your local health department and the Centers for Disease Control and Prevention (CDC).

Since the start of the COVID-19 pandemic, a number of new variants have caused surges in infections around the world. Now subvariants BA.4 and BA.5 are driving up cases in South Africa, and could lead to a spike in the US. “The BA.4 and BA.5 sub-variants were identified because South Africa is still doing the vital genetic sequencing that many other countries have stopped doing,” says Director General of the World Health Organization Tedros Adhanom Ghebreyesus. “In many countries we’re essentially blind to how the virus is mutating. We don’t know what’s coming next.” Here are five proven ways to avoid COVID during the next surge, experts say. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

Senior woman in protective medical mask at park

Wearing a mask is still one of the most effective ways to protect against infection, experts advise. “It’s true that masks are most effective when everyone around you is wearing them. If someone is infected with COVID-19 and doesn’t know it, their mask is like putting a thumb over the end of a hose, preventing the virus from spewing,” says Jaimie Meyer, an infectious disease physician at Yale Medicine.

Crowd of people in a shopping center

Studies show that social distancing still makes a significant difference in getting infected with COVID-19—especially in areas with low vaccination rates. “Personal mitigation behaviors related to social distancing appear to influence risk of COVID-19 even in the presence of social factors related to infection risk,” says Theresa Andrasfay, postdoctoral scholar at the USC Leonard Davis School. “Our findings emphasize the importance of individual behaviors for preventing COVID-19, which may be relevant in contexts with low vaccination.”

Woman eating a salad

“A healthy immune system can help your body ward off illnesses like colds, flu and COVID-19. And during these challenging times, who doesn’t want the strongest immune system possible?” says Janelle Glick, MA, RD, LDN. “Vaccines are the single best way to strengthen your immune system and help prevent the flu and COVID-19 and the potentially life-threatening complications these viruses can cause. Good nutrition—including adequate hydration—is also a great way to give your immune system a boost and help you stay well.”

woman sitting inside airplane wearing KN95 FFP2 protective mask

Traveling, especially by air, can force you into close contact with people. “As a general rule, travel can increase your chance of spreading and getting COVID-19, especially if you are not vaccinated,” says Harvard Health. “Requirements for vaccination and COVID-19 testing may vary by carrier, geographic location, and your vaccination status.

In addition to wearing a well-fitting mask, all travelers should maintain a physical distance of six feet from others, avoid crowds, and wash hands often. Anyone who is sick or who has tested positive for COVID-19 should not travel by public transportation if at all possible.”

Doctor vaccinating male patient in clinic

Vaccinations and boosters are by far the most effective way to avoid getting infected with COVID-19 suring a surge. “For those who are immune-compromised, those who are older adults, over the age of 50 or at least 65, we want to strongly recommend and encourage [a fourth shot], the same way we do with flu vaccines,” says Moderna President Stephen Hoge. “For those who have cancer, COVID can actually be a life-threatening disease, even post-vaccination. I don’t think you want to mess around with that.”

Young woman standing at the public park, enjoying a beautiful day out. She is smiling behind N95 face mask she is wearing.

Follow the public health fundamentals and help end this pandemic, no matter where you live—get vaccinated or boosted ASAP; if you live in an area with low vaccination rates, wear an N95 face mask, don’t travel, social distance, avoid large crowds, don’t go indoors with people you’re not sheltering with (especially in bars), practice good hand hygiene, and to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.

Ferozan Mast

Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more