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Coronavirus Shopping List: What to Buy and Skip

As communities and states issue restrictions and closures amid the COVID-19 pandemic, it’s likely you’re facing plenty of at-home time, possibly for weeks. What do you really need to have on hand to make sure you’re prepared?

Nourishing and Shelf-Stable Food

First, you’ll want about 14 to 30 days of food and supplies. While fresh fruits and vegetables will be perfect for that first week or so, be sure to have plenty of options that can be in your pantry for longer, suggests Martha Lawder, RDN, of Sacramento, the president of the California Academy of Nutrition and Dietetics.

Canned Foods

“During any emergency, it’s important to consider how you will nourish yourself and your family,” she says, adding that dried and canned goods are essentials — and brown rice, lentils, dried beans, and dried fruits are top choices.

“These foods are great sources of magnesium, which is a very important micronutrient for metabolic function and a strong immune system,” she says.

Lawder also likes to keep canned soup, jarred pasta sauces, and fruits that have been canned in juice instead of syrup. Although some comfort foods — we’re looking at you, mac and cheese — make for a nice indulgence, remember that people are sheltering in place for a reason.

“This is a time to focus on staying healthy, and your nutrition can support that,” says Lawder.

Energy-Boosting High-Protein Foods

“Sometimes, fresh or even frozen meat can be less available during an emergency,” says Lawder. “Plan in advance to make sure you’re still getting quality protein options.”

For example, pair a whole grain like brown rice or whole-wheat pasta with legumes, she suggests, such as PB&J on whole-wheat bread. You can also get protein bars as snacks — choose the option with the least added sugar.

Another handy choice? The must-have of road-trippers everywhere: jerky. Lawder says there are many great varieties now available, including turkey jerky, and several are made without nitrates, a preservative that’s been linked to heart issues, according to the Mayo Clinic.

Instead of just snacking on jerky (although that’s an option), Lawder suggests adding it to soup or pasta sauce for a protein boost. Those on a pescatarian diet can snag canned tuna, and those on a vegetarian or vegan diet can opt for canned beans for extra protein.

Frozen Foods

“Fortunately, frozen produce has very similar nutrition profiles to fresh fruits and vegetables, so don’t be afraid to add a variety of these to your list,” she says. “While you’re in the freezer aisle, pick up a few of your favorite frozen proteins as well, like chicken, fish, lean beef, or veggie burgers, since these will last in your freezer for a few months.” Reach for unprocessed meats — in other words, choose chicken breasts over chicken tenders or nuggets.

‘Sick Day’ Foods

Include some of your go-to favorites for when you’re sick, too, such as chicken noodle soup, saltines, and ginger ale. If you do end up coming down with COVID-19 or another bug, you’ll thank yourself for having these handy.

Fresh, Versatile Foods for Homemade Meals

Another top suggestion is to buy fresh produce and meats or meat alternatives and spend some time prepping your own frozen meals, which can be significantly lower in sodium and preservatives, Caldwell says.

“This is great to do in advance because if you do become sick, you’ll have these frozen prepared meals on hand as a nourishing option,” she notes.

She suggests plenty of brightly colored fruits and vegetables, to help your body get immune-boosting antioxidants, along with fermented products like yogurt and kimchi to promote gut health.

Self-Care Food Options

This is a time of incredible stress and uncertainty, and if a few cookies make you feel better, then eat the cookies, says Caldwell.

“Generally, you want to stay healthy with nutrient-rich options that have the fiber and protein you need to maintain energy during a quarantine,” she says. “But that doesn’t mean you have to skip dessert.”

Don’t go overboard and create your own snack aisle, she adds, but have some favorites on hand.

Other Self-Care Essentials

That goes for nonfood items too, like Epsom salt for a luxurious soak and hand lotion that can ease dryness from increased hand-washing.

Supplies for Your Children and Pets

Whether your small ones are the humankind or covered in fur, make sure they have what they need for 30 days. That means formula, diapers, pediatric cold medication, snacks, games, books, and puzzles.

For your pets, stock up on food and other supplies, including treats. In some parts of Europe, even dog walks are being restricted in terms of duration and scope, so you may want to add a few dog toys to the cart, too.

RELATED: Can Pets Get COVID-19?

Prescriptions and Over-the-Counter Medications

Even in locked-down Italy, pharmacies are still open, but prescription medications are one item to have well in advance of when you need them, suggests Manish Trivedi, MD, the director of the division of infectious diseases at AtlantiCare in Pomona, New Jersey.

“Speak with your doctors now about three-month prescriptions, rather than relying on the ability to get refills every month,” he advises. “Also, consider signing up for mail-order medications in the event you can’t leave home.”

Plan for potential illness as well, he says, either in the form of COVID-19 itself or the flu, which is still in full swing. Your medicine cabinet doesn’t need to become a mini-pharmacy, but Dr. Trivedi says at least have over-the-counter medicine, tissues, and anything else that helps ease you through cold and flu season.

Right now, there is no specific treatment or medication for COVID-19 beyond addressing the symptoms, so doctors recommend treating it like a cold or flu.

First-Aid Kit

It’s helpful to have a first-aid kit, he adds, with items like bandages and antibiotic cream, since that will keep you from running to the store when minor injuries occur.

Toilet Paper, Hand Sanitizer, and Bottled Water Are Optional

If your tap water isn’t great, you may want to add in some bottled water, but no matter what, Lawder emphasizes that hydration is crucial for maintaining health.  

On the other hand, chill out about toilet paper and hand sanitizer, Trivedi suggests. Yes, you may need them, but for now, stores are still open and will restock. Like other items on the list, consider what you need for the next few weeks to 30 days. Do you really use 100 rolls of toilet paper every month?

Not to mention that soap and water are preferable to hand sanitizer. While it’s helpful to have some sanitizer available for when you do go out, you don’t need to hoard it — that limits the amount available for others, especially those who rely on it and have less immediate access to soap and water, such as first responders, delivery drivers, healthcare workers, and grocery and pharmacy cashiers.

Look for the Letters WIC on Food Items

While we’re on the topic of “sharing is caring,” look at grocery store descriptions and price tags to see if items are marked as WIC, suggests Caldwell. These are the only items those on food assistance can buy with their supplemental nutrition plan benefits, and if those are cleared out, there are no alternatives. If you’re not on WIC, consider choosing a different option so there’s plenty for those who are.

A Final Word on Grocery Shopping During COVID-19

Shopping wisely and mindfully will not only help you stock up on what you need but will also ensure there’s enough for everyone. And when you get home with your purchases? Wash your hands.

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COVID-19 will likely be with us forever. Here’s how we’ll live with it.

As COVID-19 continues to run its course, the likeliest long-term outcome is that the virus SARS-CoV-2 becomes endemic in large swaths of the world, constantly circulating among the human population but causing fewer cases of severe disease. Eventually—years or even decades in the future—COVID-19 could transition into a mild childhood illness, like the four endemic human coronaviruses that contribute to the common cold.

“My guess is, enough people will get it and enough people will get the vaccine to reduce person-to-person transmission,” says Paul Duplex, director of the University of Pittsburgh’s Center for Vaccine Research. “There will be pockets of people who won’t take [the vaccines], there will be localized outbreaks, but it will become one of the ‘regular’ coronaviruses.”

But this transition won’t happen overnight. Experts say that SARS-CoV-2’s exact post-pandemic trajectory will depend on three major factors: how long humans retain immunity to the virus, how quickly the virus evolves, and how widely older populations become immune during the pandemic itself.

Depending on how these three factors shake out, the world could be facing several years of a halting post-pandemic transition—one marked by continued viral evolution, localized outbreaks, and possibly multiple rounds of updated vaccinations.

“People have got to realize, this is not going to go away,” says Roy Anderson, an infectious disease epidemiologist at Imperial College London. “We’re going to be able to manage it because of modern medicine and vaccines, but it’s not something that will just vanish out of the window.”

The long road to another common cold

One of the essential factors governing the future of COVID-19 is our immunity to the illness. Immunity to any pathogen, including SARS-CoV-2, isn’t binary like a light switch. Instead, it’s more like a dimmer switch: The human immune system can confer varying degrees of partial protection from a pathogen, which can stave off severe illness without necessarily preventing infection or transmission.

In general, the partial protection effect is one of the reasons why the four known endemic human coronaviruses—the ones that cause a common cold—have such mild symptoms. A 2013 study in BMC Infectious Diseases shows that on average, humans are first exposed to all four of these coronaviruses between the ages of three and five-part of the first wave of infections that young children experience.

These initial infections lay the foundation for the body’s future immune response. As new variants of the endemic coronaviruses naturally evolve, the immune system has a head start in fighting them off—not enough to eradicate the virus instantly, but enough to ensure that symptoms don’t progress much beyond the sniffles.

“The virus is also its own enemy. Every time it infects you, it tops up your immunity,” says Marc Veldhoen, an immunologist at the Portugal’s University of Lisbon.

Past studies make clear that partial immunity can keep people from getting seriously ill, even as coronaviruses successfully enter their systems. Long-term, the same is likely to be true for the new coronavirus. Emory University postdoctoral fellow Jennie Lavine modeled SARS-CoV-2’s post-pandemic trajectory based on the 2013 study’s data, and her results—published in Science on January 12—suggest that if SARS-CoV-2 behaves like other coronaviruses, it will likely morph into mild nuisance years to decades from now.

This transition from pandemic to minor ailment, however, depends on how the immune response to SARS-CoV-2 holds up over time. Researchers are actively examining the body’s “immunological memory” of the virus. A study published in Science on January 6 tracked the immune response of 188 COVID-19 patients for five to eight months post-infection, and while individuals are varied, about 95 percent of patients had measurable levels of immunity.

“Immunity is waning, but certainly not gone, and I think this is key,” says Lavine, who wasn’t involved with the study.

In fact, it’s even possible that one of the cold-causing coronaviruses sparked a serious outbreak in the 1800s before fading into the litany of mild, commonplace human pathogens. Based on the spread of its family tree, researchers estimated in 2005 that the endemic coronavirus OC43 entered humans sometime in the late 19th century, likely the early 1890s. The timing has led some researchers to speculate that the original version of OC43 may have caused the “Russian flu” pandemic of 1890, which was noted for its unusually high rate of neurological symptoms—a noted effect of COVID-19.

“There’s no hard proof, but there are a lot of indications that this wasn’t an influenza pandemic but a corona-pandemic,” Veldhoen says.

The crucible of evolution

Though the carnage of past coronaviruses has faded over time, the road to a relatively painless coexistence between humans and SARS-CoV-2 will likely be bumpy. In the medium-term future, the impact of the virus will depend largely on its evolution.

SARS-CoV-2 is spreading uncontrollably around the world, and with every new replication, there’s a chance for mutations that could help the virus more effectively infect human hosts.

The human immune system, while protecting many of us from a serious illness, is also acting as an evolutionary crucible, putting pressure on the virus that selects for mutations that make it bind more effectively to human cells. The coming months and years will reveal how well our immune systems can keep up with these changes.

New SARS-CoV-2 variants also make widespread vaccination and other transmission-blocking measures, such as face masks and distancing, more crucial than ever. The less the virus spreads, the fewer opportunities it has to evolve.

We’re going to be able to manage it because of modern medicine and vaccines, but it’s not something that will just vanish out of the window.


Current vaccines should still work well enough against emerging variants, such as the B.1.1.7 lineage first found in the United Kingdom, to prevent many cases of serious illness. Vaccines and natural infections create diverse swarms of antibodies that glom onto many different parts of SARS-CoV-2’s spike protein, which means that a single mutation can’t make the virus invisible to the human immune system.

Mutations may produce future variants of SARS-CoV-2 that partially resist current vaccines, however. In a preprint posted on November 19 and updated on January 19, Duplex and his colleagues show that mutations that delete parts of the SARS-CoV-2 genome’s spike protein region prevent certain human antibodies from binding.

“What I’ve learned from our own work is how deviously beautiful evolution is,” Duplex says.

Other labs have found that mutations in 501Y.V2, the variant first found in South Africa, are especially effective at helping the virus elude antibodies. Out of 44 recovered COVID-19 patients in South Africa, blood extracts from 21 of the patients didn’t effectively neutralize the 501Y.V2 variant, according to another preprint published on January 19. Those 21 people had mild to moderate cases of COVID-19, however, so their antibody levels were lower, to begin with, perhaps explaining why their blood did not neutralize the 501Y.V2 variant.

So far, currently authorized vaccines—which spur the production of high levels of antibodies—seem to be effective against the most concerning variants. In a third preprint published on January 19, researchers showed that antibodies from 20 people who had received the Pfizer-BioNTech or Moderna vaccines didn’t bind quite as well to viruses with the new mutations as they did to earlier variants—but they still bound, suggesting the vaccines will still protect against severe illness.

The new variants bring other threats as well. Some, such as B.1.1.7, appear to be more transmissible than earlier forms of SARS-CoV-2, and if left to spread uncontrollably, these variants could make many more people severely ill, which risks overwhelming healthcare systems around the world and even higher death tolls. Veldhoen adds that new variants also may pose a greater risk of reinfection to recovered COVID-19 patients.

Researchers are closely monitoring the new variants. If vaccines need to be updated in the future, Anderson says that it could be done quickly—in roughly six weeks for currently authorized mRNA vaccines, such as those made by Pfizer-BioNTech and Moderna. That timetable, though, doesn’t account for the regulatory approvals that updated vaccines would need to go through.

Anderson adds that depending on how the evolution of the virus progresses, lineages of SARS-CoV-2 may arise that are distinct enough that vaccines will need to be tailored to specific regions akin to vaccines for pneumococcus. To successfully guard against SARS-CoV-2 going forward, we will need a global monitoring network similar to the worldwide reference laboratories used to collect, sequence, and study variants of influenza.

“We’re going to have to live with it, we’re going to have to have constant vaccination, and we’re constantly going to have to have a very sophisticated molecular surveillance program to keep track of how the virus is evolving,” Anderson says.

The promise and challenge of widespread vaccination

Experts agree that transitioning beyond a pandemic depends on the prevalence of immunity, especially among older and more vulnerable populations. Younger people, especially children, will build up immunity to SARS-CoV-2 over a lifetime of exposure to the virus. Today’s adults have had no such luxury, leaving their immune systems naive and exposed.

The exact threshold for achieving population-wide immunity that slows down the virus’s spread will depend on how contagious future variants become. But so far, research of early variants of SARS-CoV-2 suggests at least 60 to 70 percent of the human population will need to become immune to end the pandemic phase.

This immunity can be achieved in one of two ways: large-scale vaccination, or recovery from natural infections. But achieving widespread immunity through uncontrolled spread comes at a terrible cost: hundreds of thousands more deaths and hospitalizations around the world. “If we don’t want to push forward vaccines and champion vaccines, we have to decide collectively how many old people we want to die—and I don’t want to be the one making that decision,” Duplex says.

Jeffrey Shaman, an infectious diseases expert at Columbia University, points out that the global push for vaccines also exposes existing inequities in global health. In a widely shared map from December, The Economist Intelligence Unit estimated that rich countries such as the U.S. will have widely accessible vaccines by early 2022, which may not happen for poorer countries in Africa and Asia until as late as 2023.

Efforts to vaccinate the developing world hinge, in part, on vaccines that can be stored with standard refrigeration, such as the vaccines under development by Oxford/AstraZeneca and Johnson & Johnson. (See the latest on COVID-19 vaccine development around the world.)

As of the week of January 18, according to a World Health Organization estimate, some 40 million COVID-19 vaccine doses have been administered around the world, mostly in high-income countries. In Africa, only two countries, Seychelles and Guinea, have started providing vaccines. And in Guinea, a low-income country, only 25 people have received doses.

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Patients with IBD should receive COVID-19 vaccine, despite concerns

“For patients with IBD we would advocate, based on [International Organization for the Study of Inflammatory Bowel Disease (IOIBD)], that patients get vaccinated, acknowledging that there is a lack of data specifically in IBD patients,” Ryan C. Ungaro, MD, MS, gastroenterologist with Mount Sinai Hospital’s Feinstein IBD Center, told Healio Gastroenterology. “But we think the benefits outweigh the risks and based on prior experience with vaccinations in IBD patients.”

CDC and IOIBD recommend patients with IBD should receive the COVID-19 vaccine.

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According to Ungaro, the CDC recommended immunocompromised patients should get the COVID-19 vaccine. Patients should be counseled that it is not yet known whether the safety and effectiveness of the vaccine in immunocompromised patients are the same compared with the general population.

“The major concern would be certain medications could lead to decreased response to the vaccine,” he said. “That is something that is going to need to be studied but right now the expert consensus is that IBD patients should get vaccinated against COVID-19.”

According to IOIBD recommendations, patients with IBD should receive the COVID-19 vaccine as soon as possible. Messenger RNA vaccines, replication vector vaccines, inactivated vaccines, and recombinant vaccines are safe to be administered in IBD patients, Ungaro said.

Additionally, the IOIBD said vaccines should not be deferred if an IBD patient is receiving immune-modifying therapies.

According to Ungaro, patients with IBD who take corticosteroids and get the vaccine should receive counseling that there may be a decreased systemic response. He said this needs to be studied further.

“Prospective studies are being planned to look at the real-world effectiveness and side effects of the COVID-19 vaccine in IBD patients,” Ungaro said. “This would require cohorts that are vaccinated and followed. Some studies are ongoing for that both in the United States and internationally. [Surveillance Epidemiology of Coronavirus Under Research Exclusion-IBD (SECURE-IBD)] is going to help support some of these efforts as well.”

Ungaro and his team at Mount Sinai in collaboration with the University of North Carolina developed the SECURE-IBD registry early in 2020 to monitor and report outcomes of COVID-19 in patients with IBD.

He said, “Physicians can encourage IBD patients to enroll in the Crohn’s and Colitis Foundation’s IBD Partners, they will be one of the sources for the prospective COVID-19 vaccine studies.”

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Udo’s Choice® Super 8 Microbiotic

People liveing with crohns sisease can have a altered “microbiome” which means that the digestive bacteria thats in ther gut can be unbalanced ,that were takeing

Some experts maintain that using probiotics to restore the microbiome can allow a person with Crohn’s disease to reduce irregular immune responses and experience fewer symptoms.

They believe that adding healthful bacteria to the digestive tract, potentially by incorporating natural probiotic food sources to the diet, can reduce both intestinal inflammation and anomalies of the immune system. This could minimize symptoms of Crohn’s disease, such as gastrointestinal irritation, diarrhea, and stomach upset.

To see whether or not probiotics work for them, people with Crohn’s disease can keep a food diary and slowly incorporate some of these foods into their diet, noting any changes in their symptoms.

Probiotic foods include:

  • yogurt
  • kombucha
  • kefir
  • sauerkraut
  • kimchi
  • tempeh
  • miso

A person may also incorporate prebiotic foods into their diet. These are food sources that feed bacteria in the digestive tract and can promote their growth. These foods include onions, leeks, and asparagus.

Research has not proven that the probiotics in food can help reduce Crohn’s disease symptoms, so some people may wish to try taking a supplement first.

However, as long as someone does not have an allergy to foods that contain probiotics, incorporating them into the diet is a relatively risk-free method to try to improve overall health and help manage the disease.

click here to buy Udo’s Choice® Super 8 Microbiotic get 10% of if you buy through link

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