COVID- 19 “How can I protect myself and others”

Hello my dear readers by now we are living in a very strange, scary and difficult times, 3 months

ago we would never imagen how the World was going to change RADICALLY.  Now is a matter of life and death, we are dealing with a powerful disease that can be contagious by touching any surface and stays for some days in all what we had touch….also can be transmitted by someone coughing near and even next to us and those little particles  we expel floating in the air and we can get contaminated INSTANTLY by breathing or touching our SKIN …that’s why  so many people had the virus and also why the amount daily of dead people by thousands all over the Country and the World…people OBESE, with High Blood Pressure, Diabetes, out of Shape and with a Low Immune System will be the first to contract this COVID-19 Virus. We have to OBEY all the suggestions from de CDC to protect ourselves and others near to us specially our elderly people. So this will be the problems that we have to take seriously when the RESTRICTIONS are lifted in California. We have to be EXTREMERLY careful at the Gym…. we MUST have to wear Gloves and a medium or larch size TOWEL, to protect our SKIN, disinfect really GOOD the seat of the machine that a jerk leaved with his sweat…This will be the challenge for Gym Owners to reinforce more than ever the Rules of “Hygiene and Behavior” for members.

So I mentioned in the past issue that we have to BOOST and BUILD UP our Immune System doing “exercise regularly”, get checked our blood pressure constantly, have a much better Nutrition to avoid getting OBESE…but also have to take some “Basic Supplementation” to help BOOST our Immune System like zinc, black elderberry, vitamin D and Vitamin C. Here are some Supplements suggestions and doses you can take as part of your everyday Nutrition:

1.- ZINC.

Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. … During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. Zinc helps produce key sex hormones, such as testosterone and prolactin. Zinc also enables the creation of the main component of prostatic fluid. There is evidence that dietary zinc may impact the sexual potency in a male.


Elderberry is used for the common cold, “the flu” (influenza), and H1N1 “swine” flu. It is also used for HIV/AIDS and boosting the immune system. Elderberry is also used for sinus pain, back and leg pain (sciatica), nerve pain (neuralgia), and chronic fatigue syndrome (CFS).

Many commercial syrup manufacturers recommend 1 tablespoon (15 ml) of elderberry syrup taken four times daily to treat cold or flu symptoms. Elderberry lozenges (175 mg) can be taken twice daily.


It is now clear that vitamin D has important roles in addition to its classic effects on calcium and bone homeostasis. As the vitamin D receptor is expressed on immune cells (B cells, T cells and antigen presenting cells) and these immunologic cells are all are capable of synthesizing the active vitamin D metabolite, vitamin D has the capability of acting in an autocrine manner in a local immunologic milieu. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. As immune cells in autoimmune diseases are responsive to the ameliorative effects of vitamin D, the beneficial effects of supplementing vitamin D deficient individuals with autoimmune disease may extend beyond the effects on bone and calcium homeostasis. the recommended dietary allowance, or RDA, for vitamin D at 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. Other experts suggest that adults’ vitamin D needs are much higher


Vitamin C can contribute to the prevention and therapy of the common cold. Several cells of the immune system can indeed accumulate vitamin C and need the vitamin to perform their task, especially phagocytes and t-cells. Thus, a vitamin C deficiency results in a reduced resistance against certain pathogens whilst a higher supply enhances several “Immune System” parameters…The intake of vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day.

Dear readers PLEASE keep taking all the precautions to avoid getting INFECTED, practice Social Distance, Clean and Disinfect at the Gym the machine you are using, wash and wash your hands all the time, Do NOT gather more than 10 people in one room, wear your MASK and gloves…” We are all in this together”.


Octavio Master Trainer.

To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or http://octaviofitness.blogspot.com/