COVID-19 TIPS: Updated 12/31/21

This is a compilation of the latest information available presented in an easy to understand style so that you can make the most informed choices regarding your own health. Public health recommendations are changing rapidly as more becomes known about the Omicron variant of COVID-19 that is currently predominant in the United States. 
Here we are at the beginning of 2022: The Omicron variant has overtaken the Delta variant across the world. (The Delta surge in the United States took place predominantly in July/August 2021.) As of December 28th, the CDC stated that 59% of all new infections in the United States are Omicron caused. Here are some interesting aspects of our current situation:
  • Omicron's first global surge took place in South Africa. November 24, 2021 is the date that Omicron was first detected. On December 29th South African authorities declared that the Omicron wave had passed.
  • This variant is far more contagious than any other to date. Omicron's Re (the effective reproductive number which estimates how quickly a virus is proliferating through a population) is 3 to 5 times greater than Delta's, which in turn was 1.5 to 2 times as contagious as the original variant. As of December 24th, the Re of Omicron in the US is about 3.1, 4.8 in the United Kingdom and has leveled off at about 1 in South Africa.​ (Wall Street Journal 12/24/21)​
  • Omicron's incubation period (the time between exposure and the onset of symptoms) is shorter than previous variants. On December 28th the CDC reduced the recommended isolation period after exposure from 10 days to 5 days.
  • Omicron has caused infection in those fully vaccinated at a far larger pace than other variants.
  • So far Omicron seems to cause less severe illness, especially in those vaccinated or having had prior infections. "In studies on mice and hamsters, Omicron produced less damaging infections, often limited largely to the upper airway: the nose, throat and windpipe. The variant did much less harm to the lungs, where previous variants would often cause scarring and serious breathing difficulty." (New York Times 12/31/21)
  • Another indication of Omicron's severity comes from anecdotal doctor reports where hospitalizations appear to be much shorter and ventilators rarely now required.
  • Vaccination is the most important protection against covid infection. The double vaccinations of Pfizer or Moderna and the single Johnson and Johnson vaccination have been found to poorly protect against Omicron infection. Boosters are very strongly recommended.

Masking indoors is being universally recommended whether you are vaccinated or not. The Omicron variant is so infectious and those fully vaccinated are at a very high risk of infection. Only boosters cut that risk significantly. Vaccination also protects strongly against the most severe symptoms.

In spite of Omicron's seemingly causing less acute infections, caution is being reemphasized. It is still too early to dismiss the potential of more serious issues and the variant has spread across the globe in record time, taking over the majority of worldwide infections in only a little more than one month. As a result the following precautions are suggested:
  1. Get vaccinated. In particular make sure to get a booster.
  2. Continue to wear masks indoors with others, maintain distance and increase air circulation.

Vaccination Status in the United States:

The statistics for the United States from the CDC as of 12/31/21:

​% of Total
% >5
% >12
​% >18
​% >65
One Dose
73.0%
78.0%
​83.5%
​85.5%
​95.0%
Two Doses
62.0%
65.9%
​71.1%
72.8%
​87.6%

% of Total
% >18
% >50
​% >65
Boosted
33.4%
36.3%
48.2%
​58.2%
​
For comparison purposes:

​United States
United Kingdom
Denmark
Two Doses
62.0%
​70.4%
​78.2%
Boosted
33.4%
​49.2%
​46.0%
The pandemic has been surging in the United Kingdom ever since the summer Delta surge. Denmark has seen a huge increase in Omicron cases recently as have other European countries like France, Spain and Italy.

Basic Precautions:

Eat Well:
  • Eat broccoli and/or spinach every day for an improved immune system. Improve your immunity in other ways through food and/or supplements.
  • Add these 5 foods to you diet daily if possible (AABBC): Almonds, Avocados, Broccoli, Blueberries, Carrots. These are the foods which have the highest anti-inflammatory effect.
  • Reduce eating refined sugars and highly processed foods. Binge on guacamole instead of candy and cake.

Stay Active:
  • If possible, get outside. If walking isn't possible or if walking is causing you problems see the recommendations in Advice About Walking.
  • Stick to your physical exercise routine. Include yoga, meditation or some other mind centering exercise to reduce anxiety. Exercise is recommended for 30 minutes every day. Take online or DVD classes at home.
  • If you are less active this is the time to begin a consistent movement program. Many sources are available to help. Consistent exercise reduces falls exponentially. It is the single most powerful way possible to improve health and quality of life.
  • Use extra precautions to prevent falls and maintain your balance. Always hold onto something first before you look up. Same goes for turning your head. Pick your feet up as you walk. Do not rush.

Remain Calm:
  • Try not to get engulfed by watching the news on TV or the Internet. Political news is particularly intense right now. Make sure to push yourself away from the screen for at least 5 minutes per hour.
  • Use the 5-5-7 breath to relieve anxiety and maintain emotional stability. If your breathing is compromised use alternative methods to relieve anxiety. Links below.
  • Use the Miracle Breath (the Curled Tongue or Cooling Breath) to break through chronic tension and transform health.
  • Include deep breathing exercises in your daily program.
  • Just for today: There are so many unknowns about the future in regard to this pandemic and thinking about them produces mostly distress. Keep repeating the Serenity Prayer to yourself.

Be Creative:
  • Use the time at home for personal reflection and growth: Take on new health projects that you have been resisting. At the top of that list should be exercising for 30 minutes a day.
  • Accomplish something on your To Do List that you have procrastinated about forever. From Roseanne Cash, VP of the Western Neuropathy Association: “Just a reminder that when Shakespeare was quarantined because of the plague, he wrote King Lear.”

During this pandemic it is tempting to become more inactive. It is very important to fight that temptation and make sure you get at least 30 minutes of exercise a day. But the pandemic makes it difficult to stay as active as we would like to. Starting an exercise program that helps you improve your balance is a great goal to adopt during these trying times. It will improve your quality of life more than any other thing.

Balance exercise will not only end up making you happier and healthier. It will also significantly reduce your fall associated risk and you will be much less likely to have a fall as a result. By becoming more physically active you will also reduce your risk of severe illness should you become infected with COVID-19. And in addition, regular exercise of any kind improves mental health and significantly reduces anxiety. The Building Better Balance DVDs are perfect for this time. They are enjoyable, simple and upbeat and help you so much to avoid the common mistakes that can cause falls.

Building Better Balance customers have made so many positive comments about this DVD series. Several of my customers like the DVDs so much that they have bought them for their family and friends. One senior housing facility has been playing the DVD series 3 times a week for residents all during the pandemic. Attendance blossomed so much that extra classes had to be added.

Published March 25, 2020
Updated ​January 1,2022