A new Covid-19 wave is sweeping over Singapore right now! The daily infections have risen to nearly 4,000 cases earlier this month, up from around 1,400 cases in March 2023. Multiple Covid-19 variants are circulating in the local population, including an Omicron subvariant termed Arcturus.

Apart from the endemic Covid-19 situation, there are other powerful viruses—such as Influenza A and RSV (respiratory syncytial virus)—making their rounds. Many have been down with upper respiratory tract infections, which can even result in severe bronchitis and pneumonia in immunocompromised individuals.

All safe management measures at the workplace have been lifted since Singapore moved to Dorscon green on 13 February 2023. Life goes on. But what can you do to not get infected—or in the majority of cases, reinfected? Here are 4 tips to protect yourself from the viruses:

1. Get Adequate Sleep

With multiple deadlines weighing heavily on your mind, you may feel like you have no choice but to burn the midnight oil. You start sacrificing sleep in order to rush a last-minute project or to prepare for a crucial client meeting.

While it may be necessary during peak periods, sleep deprivation should not be a permanent fixture of your work routine. When you don’t get sufficient rest, your body produces less infection-fighting antibodies and cells—you’re thus more prone to catch a cold. Aim to get at least seven hours of sleep a night!

2. Eat Healthily and Exercise Regularly

Besides getting adequate sleep, you need to eat healthily and exercise regularly. According to the World Health Organisation (WHO) recommendations, you should consume at least 4 servings of fresh fruit and 5 servings of vegetables daily. Limit your intake of sugary and highly processed foods as well.

Exercise is also a great way to boost your immune system. Research has shown that engaging in 150 to 300 minutes of moderate physical activity per week is associated with a reduced risk for severe COVID-19 outcomes among infected adults.

It doesn’t matter what type of exercise you do (be it yoga or rock climbing), so long as you are motivated enough to continue week after week. If your company offers complimentary gym membership, take full advantage of it and lift some weights!

3. Take Precautionary Measures

Since the Covid-19 virus continually mutates, a prior infection is not considered a booster dose. There is still a possibility of reinfection. As such, you are strongly encouraged to take Covid-19 booster shots five months after your last vaccination. The Ministry of Health recommends taking the updated bivalent vaccine for achieving minimum protection.

Likewise, go for your annual flu jabs to boost your immunity against influenza. Pneumococcal vaccinations can help reduce the risk of infection and its complications.

Furthermore, wear a mask whenever you work in the office. Though mask-wearing is no longer mandated by the Singapore government, it is good practice especially if you have cough and cold symptoms. Stem the spread of viruses by washing your hands with soap and water—or by using an alcohol-based hand sanitizer containing at least 60% alcohol.

4. Manage Your Stress Levels at Work

Stress can quite literally cause you to fall sick. Being under severe stress for several months reportedly doubles an individual’s risk of flu. Therefore, it is imperative that you learn to manage work stress and avoid burnout.

Identify the root cause of your stress. Is it because you’re being dragged into endless office politics and drama? Are the deadlines too tight? You can only take steps to resolve the issue after taking time for self-reflection; start by being honest with yourself.

For situations outside of your immediate control, find ways to cope which are not maladaptive—and which works for you. Instead of stress eating or scrolling social media mindlessly, take a walk in the park or cuddle with your furry companions!

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