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COVID-19 is an urgent health crisis, but one which will have massive global social and economic impacts that will reverberate for years to come. Lots of carefully designed research will be critical to capture the pandemic’s full impacts on diverse individuals, communities, and economies to inform policy responses. There are preliminary studies on COVID-19 that demonstrate a differential impact for women and men.
History shows that conflicts, crises, and disease outbreaks play out with a certain grim predictability. As they infect societies, they expose and exploit existing forces of marginalization and injustice. It is no coincidence, for example, that in the United States, Black Americans and Latinos are dying at disproportionate rates. Or that although more men are dying of COVID-19, the broader impacts of this crisis have affected women’s lives and livelihoods disproportionately (UN Women &WHO, 2020).
With the lockdown and social distancing, many women became unemployed to be the main caregivers for their children or other family members. They are at home taking care of others and dealing with the challenges that COVID-19 has added to our lives without any financial or mental health support- as they lost their health insurance along with their job. In addition, with the focus on the capacity of health systems to deal with COVID-19, it is important to acknowledge that a lot of vital services upon which women depend have either reduced or completely stopped their services, such as childcare, reproductive health, services for domestic violence victims, and preventative care such as mammogram, pap smear, etc.
We would like to voice our concern that more women will be vulnerable in this chaotic period which started in March 2020 with the failure in containing the pandemic, the current uncertainty around the ability of the three available vaccines (Moderna, Pfizer, and Johnson) to fight the variance of the current virus, and the economic impact of COVID-19. Our focus in this paper is to shed light on the impact of COVID-19 on women, create awareness about the importance of maintaining good health, and provide accessible simple health information and guidelines that can be easily followed for a better immune system and enhanced ability to overcome many illnesses.
For about one year now, we have been battling COVID-19. We wonder why some people have no or minimal symptoms when they get infected with this virus while others experience extensive health complications or even die. There is a very wide range of responses people have to the COVID-19 infection. The reality is that there is no specific medicine against Covid and there is no specific therapy that can cure us. Our own immune system is the only means we have to fight COVID-19. The healthier our immune system is, the better outcome we will have . This pandemic has shed light on the importance of having a healthy immune system.
It is estimated that about 88% of the US population do not have a healthy immune system Furthermore, data from the National Health and Nutrition Examination Surveys (NHANES) show that 95% of the US population have inadequate Vitamin D, 84% have inadequate Vitamin E and almost half of the population have inadequate Vitamin C (Reider et al., 2020).This is perhaps the main reason why we are seeing so many people in this country are seriously affected by the current viral infection (COVID-19).
Hippocrates (400 BC) said “Let food be thy medicine and medicine thy food” and according to Aristotle (348 BC) “we are what we consistently do”. These are two important philosophical quotes that should be the main framework for our daily habits. We need to be mindful of what we choose to eat and what we do during the day. Healthy diet and staying active are key for maintaining a good immune system to defend our body against infections and chronic diseases. But what makes our immune system strong? What is considered healthy food and what is a healthy lifestyle? The three main pillars of good health are: good nutrition, physical movement, and peace of mind. The following are eight simple steps that can be implemented daily for maintaining good health.
1. Avoid Simple Carbohydrates
You might have heard the term carbohydrate or carb for simplicity. There are two types of carbs: complex and simple. Complex carbs are for the most part fiber and take the body longer to digest, which is beneficial for the body. The most recommended complex carbohydrates are the non-starch vegetables like asparagus and zucchini. Simple carbs are, put simply, mainly sugar.
Sugar has approximately 60 other names that can be used for sugar, therefore, reading the ingredient list of a product may be tricky. Some of these names are agave nectar, maltose, evaporated cane juice, maple syrup, brown sugar, molasses, raw sugar, honey, syrup, dextrose and others. There are different kinds of sugar-this paper will cover only two: sucrose and fructose. Sucrose is the regular kind of sugar we think of when we talk about sugar. It is common table sugar.
The other kind of sugar is called fructose. Fructose is mostly found in fruit. However, it can also be produced and added to certain foods. Fructose is also known to be highly fattening as well as liver toxic when eaten in high quantities. As mentioned before, fruit is high in sugar. Nonetheless, it is better to eat fruit than to juice it. Juicing the fruit eliminates the fiber. When the fruit is consumed as a whole, the fiber and pectin in the fruit lessen the sugar effect. The best fruits are berries. It is recommended to eat no more than half a cup of berries daily.
2. Eliminate Sugar and Reduce Fructose
Sugar is present in over 80% of the products we can buy from a grocery store. Sugar is everywhere and even some foods that are not generally conceived as having low or no sugar may have some sugar or even high sugar content. Take the example of bacon. Bacon is an animal product that we know has protein and fat. However, it is quite common practice for companies to add sugar to bacon. Sugar is known to be very addictive, hence very difficult to stop consuming it.
Finally, alcohol is metabolized as sugar or simple carbohydrates. Try to limit your consumption. According to several European studies, one serving per day is healthy for women. One serving of alcohol is 12 ounces of beer, 8-9 ounces of wine or 1 ounce of spirits. It is important to understand that mixed drinks cannot be recommended because their ingredients can vary widely and most tend to have significant amounts of sugar and fructose.
3. Select the Good Fat
There are two kinds of fats: unsaturated (liquid at room temperature) and saturated
(solid).
a. Avoid Vegetable (Seed) Oils (unsaturated)
Oils such as soybean, cotton, safflower, canola, grape seed, corn, rapeseed, sunflower, sesame and others are examples of vegetable or seed oils. All these are examples of a kind of fat that is called unsaturated fats. Margarine is another kind of seed oil; however, it is processed by hydrogenation which is a method that makes the fat more solid. As a result, margarine is considered to be an artificially made saturated fat. These oils are very inexpensively produced or obtained. For this reason, most processed foods contain high quantities of one or several of these fatty oils.
Foods with very high content of these oils are corn chips, Subway tuna sub, all Burger King sandwiches- especially the chicken sandwich, Kentucky Fried Chicken, cakes with frosting, peanut butter, creamy soups, granola bars, salad dressings, mayonnaise, and many other products. As a general rule, any packaged snack is going to have a high content of vegetable or seed oils. The only exception to what has been said previously about vegetable oils is extra virgin olive oil (EVOO) which can be safely used especially when consumed in a raw or uncooked state.
b. Use Saturated Fat
Lard, butter, talus, ghee, and animal fat are examples of saturated fat. For decades these sources of saturated fat have been considered unhealthy. Nonetheless, it is now recognized that they are healthy and are not inflammatory and not detrimental for our health. In fact, it is much preferred to include them in our diet. Furthermore, as opposed to the vegetable or seed oils, cooking with saturated fat is considered safe and healthy.
4. Consume Legumes in Small Amounts
Legumes are plants that belong to the family of beans and peas. Legumes have good fiber content and are known to have some health benefits; however, they also have a high content of carbohydrates that behave in a similar way as sugars when they are consumed. Green peas, lentils, soybeans, chickpeas, pigeon peas, and all kinds of beans are legumes. Potatoes and sweet potatoes are considered legumes as well. Normally, peanuts are listed in the category of nuts, however, peanuts are a legume. It is better to consume legumes once a week.
5. Increase Soluble Fiber Intake
There are two kinds of fiber: soluble and insoluble. Metamucil, MiraLAX and other similar products are examples of insoluble fibers and their purpose is to assist in bowel movement. Soluble fiber on the other hand is known to be healthy and help the gastrointestinal tract function and feed our microbiota. There are many different kinds of natural soluble fibers and they are all desirable in the diet. Soluble fiber is abundant in vegetables and the main kinds are leafy greens such as spinach, kale, broccoli, parsley, arugula, and watercress. It is also abundant in zucchini, cauliflower, cabbage, radish, turnips, beets, and others. We all should include leafy greens and colorful vegetables in our daily diet as these foods are high in soluble fiber. It is recommended to have around 3-5 cups per day of vegetables.
6. Consume Animal Protein Moderately
Meat in general has a high content of protein and a variable content of saturated fat. The source of the meat is important; grass fed meat tends to have higher concentrations of omega 3 than regular meat (Haspel,2015). Moderate consumption of animal protein is recommended. It is better to consume grass fed beef, wild caught fish, and free cage chicken.
7. Avoid Processed Foods
It is very important to avoid consuming processed food. Processed food is the food that has been altered from its natural state to make it more convenient, tastier, or to have a longer shelf life. As a rule of thumb, if the list is longer than 4 ingredients, it is likely to be processed food. If the food item comes in a box or a bag or if it is frozen then it is likely processed food. Processed foods have too much sugar, fructose, salt, unhealthy fat, and multiple artificial ingredients. Processed foods are now a major component of the American diet. Processed foods are commonly described as healthy by their producers, i.e., the food industry. Also, any kind of food you buy from any fast-food chain is processed food.
8. Be Active and Meditate
Make your exercise an integrated element of your daily schedule. Take simple steps to walk more. For instance, park your car far from the entrance of the store, office, school, etc. Take the stairs instead of the elevator. Try to ride a bike to nearby destinations. Include a workout or a sport in your socializing event, such as hiking, biking, swimming, playing tennis or walking.
In addition to being physically active, it is very essential to take care of the mind. With the added stressors due to the current pandemic, it is recommended to include an exercise for the mind to clear, unwind, and relax. Most people tend to spend a lot of time on their devices navigating the web, checking social media (Facebook, Instagram, Twitter, etc.), watching videos, or playing. Even though these digital outlets have been a source of relief and entertainment during the lockdown and the current virtual reality we are living, we need to understand that the mind needs a break from the noise, light, and stimulation.
Meditation is the answer. Include meditation in your daily schedule. Pick a time where you can dedicate 20-30 minutes for meditation. It can be done anywhere, at any time, and at no cost.
COVID-19 is not only a challenge for global health systems but is also a wake-up call to examine long-standing issues and problems in societies. COVID-19 exposed our archaic policies and strategies, and our poor preparedness for crisis. COVID-19 has revealed the critical need to shift our healthcare from reactive to proactive. COVID-19 has caused about 500,000 deaths in the U.S. in one year. Our government has poured trillions of dollars as a response to the impact this respiratory virus has had on the healthcare system and economy. This has been a very deadly pandemic affecting all, but more severely women and other vulnerable communities.
While some voices have flagged the impact of the current pandemic on women, gender concerns are not yet shaping decisions made for response and recovery. It is true that the economic and social impacts of the pandemic on all are severe, but many of the impacts of COVID-19 are hitting women hardest. In addition to the economic impact on women in both the formal and informal economy, women’s health and safety are in danger. Apart from the direct impacts of the disease, women have been finding it hard to access much needed health services such as maternal and preventative services given that all services are being directed to essential medical needs. In addition, many women lost their jobs and consequently their health insurance; they are isolated at home taking care of their family while being away from their social safety net and services.
In conclusion, women typically shoulder a greater burden of care, and yet do not receive the needed care. We hope that this paper will contribute to the effort of others who have brought to light women’s struggles during the pandemic and offer women simple tips to take care of their health and wellbeing.
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Maissa Khatib
Maissa Khatib is a Palestinian-American educator. She received her Ph.D. in Interdisciplinary Health Sciences at The University of Texas at El Paso (UTEP). She received numerous honors and awards including the Institute for Policy & Economic Development Award at UTEP. She also received the Department of Languages and Linguistics Outstanding Faculty Award. In addition, she was the recipient of a federally funded grant overseen by the National Foreign Languages Center at the University of Maryland (2012, 2015-2020). Recently, she completed a certificate on migration and global health at University of California at Berkeley. Currently, she is a faculty member in the Women’s and Gender Studies Program at UTEP where she teaches health-oriented courses from a gender perspective with a global focus. She has served as the Chair for the Women’s History Month Conference. She presented her previous research at national conferences including the Southwest Social Science Association Conference. These experiences have provided her with valuable knowledge and insight into the design, coordination, and implementation of research studies, academic programs and funded projects. Broadly, her research concerns gender and healthcare, migration and health, and health disparities.
Oscar M. Aguilar
Oscar M. Aguilar was born in El Paso, Texas. He grew up in Ciudad Juarez, Chihuahua, Mexico where he finished high school. He earned his college and medical school degrees at the Tecnologico de Monterrey, in Monterrey, Mexico. For his post-doctoral fellowship, he went to Baylor College of medicine, in Houston, Texas. After this, he attended the University of Kansas where he obtained his diploma for internal medicine internship and internal medicine residency. Later, he went back to Baylor College of Medicine to study Cardiovascular diseases, interventional cardiology and nuclear cardiology. Throughout his education and career, he received honors from all the institutions he attended. He was also the recipient of multiple awards for outstanding medical education achievement, outstanding humanitarian treatment of patients, and best teaching practices. After his training, he established his practice in El Paso. In 2019, he completed a master’s in public health at Southern New Hampshire University.