The column is authored by Dr Chandrakant Laharia (MBBS, MD), a Physician-Epidemiologist and a leading expert in the COVID-19 disease and vaccines. In this fortnightly column, Dr. Laharia takes up various topics and provides you with tailored solutions to meet the health related needs of your entire family – children, adolescents, adults and senior citizens and all other members.
In today’s column, Dr. Lahariya discusses how our lifestyle choices like drinking, smoking and sleeping patterns can, in fact, our COVID-19 recovery.
What has been the impact of the prolonged COVID on the way people sleep?
Some reports and studies have indicated that there has been a change in the sleeping pattern of people affected by COVID-19. If we look at the evidence, we see many problems related to sleep. Some people are sleeping more than before, and sleep disorders experts call this ‘covid-somnia’, and there are others who have difficulty falling asleep (insomnia) or an altered sleep cycle.
People suffering from post or prolonged COVID symptoms have also reported insomnia, night sweats and other problems. From insomnia to hyper-somnia (excessive sleep), night terrors, misuse of sleeping medications, this phenomenon is being reported and treated not only in people recovering from COVID-19, but also in this pandemic. During it is also being done in other people.
People who are facing this kind of problem may be those who have never had COVID-19. This is because in the pandemic period, it has affected the mental health of the individual and hence people have to face sleep and related challenges. We also need to remember that every disease condition or poor health has an impact not only on physical but also mental health. It is a reminder to pay attention to the physical and mental health aspects for all.
Has this pandemic led to increased addiction to prescription pills?
From India, fortunately, there is no such report. However, in some countries, epidemiologists and researchers have observed an increase in substance abuse and drug overdoses since COVID-19. However, this is also the time when the government starts paying more attention to these aspects.
How does alcohol affect people recovering from COVID?
Alcohol abuse can affect our body in many ways. It can over-regulate or over-activate the immune system, causing inflammation, interfering with and reducing the body’s immune response. Both are not good. We know the harmful effects of alcohol consumption on the heart and lungs and almost all the organs of our body. Excessive alcohol use can damage the epithelial cells that line the surface of the lungs and is associated with acute respiratory distress syndrome. Ultimately, impaired immune system function and increased susceptibility to respiratory disease may contribute to more severe COVID-19 and a greater risk of mortality. Apart from the physical effects of alcohol abuse, we need to remember that recovering from COVID-19 requires good mental health and eliminating any harmful use of alcohol is not the way to cope. Everyone needs to pay attention and control their drinking habits.
Does a sedentary lifestyle play a role in delaying COVID recovery?
Even without the COVID-19 pandemic, a sedentary lifestyle is a risk factor for many health conditions. Now, sedentary lifestyle results in comorbidities which result in poor outcome of SARS CoV2 infection. As a risk factor for COVID-19 serious illness, physical inactivity was overtaken only by advanced age and history of organ transplantation. We all need to adopt four healthy behaviors: regular mental activity, a healthy diet, smoking cessation and avoiding harmful alcohol consumption. We can consider these four risk factors for heart diseases; We reduce the risk of heart attack and other related diseases. The COVID-19 pandemic is our opportunity to re-commit to a healthier lifestyle. Regular physical activity is a zero cost health intervention. Every age group can start it at a variable time of day or week. What is more important to start regular physical activity. Do more than today, do more than yesterday and tomorrow do more than today, this has to be the attitude.
Is Extra Screen Time Harmful During the COVID Recovery Process?
The increase in screen time among young adults during the COVID-19 pandemic correlates with an increase in pandemic-related distress. In addition, increased digital screen time and limited outdoor activities are associated with the onset and progression of poor vision. Thus, they could potentially increase during and after the COVID-19 pandemic outbreak period.
WHO highlighted that increased screen time replaces healthy behaviors and habits such as physical activity and sleep routines and has potentially harmful effects such as reduced sleep or day-night disturbances, headache, neck pain, myopia, Digital eye syndrome and cardiovascular risk factors such as obesity, hypertension and insulin resistance due to increased sedentary time in adults. In addition, increasing evening screen time during the COVID-19 pandemic has a negative impact on people’s sleep quality.
We need to pay special attention to children on screen time. Very young children should have no screen time. Children in pre-school and primary schools are allowed very limited screen time. However, online classes have increased exposure. Parents need to pay attention to their screen time and to reduce their screen time, adults in the family may have to manage the screen time.
Should one quit smoking during their COVID recovery?
COVID-19 or not, smoking is harmful, and everyone should quit. There is much scientific evidence that points to the mechanisms by which smoking causes harm. Smokers have twice as many complications after surgery as those who do not smoke. People who smoke have worse problems with wound healing, infections, blood clots, joining fractures, and chronic pain. Smoking compromises the immune system, which is associated with an increased risk of pulmonary diseases. Ultimately, smoking damages the lungs, causing lung tissue to swell, become fragile and more vulnerable to infection.
Again, in terms of COVID-19 outcomes, studies from China show that smokers hospitalized with COVID-19 were three times more likely to be admitted to intensive care or die than non-smokers . From the US, smokers admitted to hospitals were twice as likely to die. Furthermore, a recent study published by the New England Journal of Medicine found that smokers were 2.4 times more likely to have severe symptoms of COVID-19 than non-smokers.
Can drinking more caffeine affect recovery?
There are known harmful effects of drinking large amounts of coffee, tea and even caffeinated soft drinks and energy drinks. These can cause dehydration and negatively affect sleep patterns. Too much caffeine (which is present not only in coffee but also in tea) has short-term effects such as anxiety, tremors, palpitations, diarrhea, headache, indigestion, sleep problems, as well as long-term effects such as insomnia, Acid reflux, migraine triggers, anxiety, irritable bowel syndrome (IBS) and high blood pressure. This is not a complete list. A good approach may be that one should avoid drinking tea or coffee after 6 pm, and this can be a good, if not a hard, rule.
How does sugar or sugary drinks affect people’s bodies during recovery?
Sweetened drinks like soda, packaged fruit juices, fruit juice concentrates and syrups, flavored milks and yogurt drinks are harmful to the body as they are not a balanced diet. Studies have shown that most Indian snacks, be it sweet or salty, are very unhealthy. Excessive consumption of free sugar and carbohydrates is very harmful. Excess sugar in our blood affects immune cells and weakens the immune system. It is fertile ground for the growth of bacteria and viruses, which also like to have such high sugar levels in our blood. Excessive amounts of sugar, especially refined sugars such as high-fructose corn syrup, can cause damage to the body in the form of insulin resistance. This condition binds the immune system into a vicious cycle as the body has to produce more and more insulin to help it reach the cells. Therefore, it is important not to consume nutritionally obsolete sugary items. Drinking water instead of sugar-sweetened beverages is an easy way to limit your intake of sugar and added calories; However, doing so is easier said than done. Therefore, a determined effort and commitment is needed to gradually reduce the consumption of sugar, and it is possible. Make a resolution today and you will make a good start.
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