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PGI Doctor Explain How To Sanitize Essential Items At Home

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PGI Doctor Explain How To Sanitize Essential Items At Home

During an epidemic, as people bring essential or other items home, the likelihood of coronavirus contracting increases. Professor of PGIMER’s Department of Community Medicine and School of Public Health, Drs. Sonu Goyal explains why sanitizers are not recommended to be used on fruits and vegetables and handling cooked food can be a cause for concern. Exposing myths, Professor Goyal sheds light on protocol while bringing essential goods to a house.

1.How can we ensure safety after receiving vegetables and fruits from vendors?

The virus is likely to live on fruits and vegetables for 6-8 hours and if they are exposed to heat, the virus will live for less than four hours. In any case, when one receives vegetables from vendors, the usual protocol should be to keep it out for four hours within a packet.

After the said time, dispose of the packets and pour the food into hot water or wash them with warm water and baking soda to ensure complete safety.

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2. There are many who use sanitizers on vegetables and fruits. Is this a suitable method?

Sanitizers are not fully recommended for vegetables and fruits, but they can be harmful due to the presence of chemicals. In addition, there is no evidence that sanitizers can kill a virus on vegetables and fruits. Sanitizers are only useful for our hands, body, and metal or steel surfaces. Spraying chemicals on vegetables and fruits become more harmful because it is being sprayed on things that anyone will consume.

Hot water is sufficient or in hot water just add a drop of KMnO4 or potassium permanganate and immerse the food items in it. It is the safest to use and is also pocket-friendly. If one does not have potassium permanganate, baking soda can be used in hot water. Wear a mask while doing it.

3. What should be done in the case of items like bananas or onions that cannot be immersed in hot water or washed?

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It is like a catch 22 situation especially now when the outside temperature is increasing and there are also perishable objects. Such items should be kept in a closed place where heat does not directly reach it. The purpose is not to expose yourself to these things and keep them out for 3-4 hours before consuming them. Do not cook these vegetables immediately and do not consume fruits.

4. How to clean the medicine strips?

Even in the case of drug strips, there is no evidence that sanitizers work on them. Keep them in a closed box at room temperature. They should not be exposed immediately after purchasing as they too have changed hands many times. Make sure that you do not put these medicines under direct sunlight as this may affect its efficacy.

5. Many companies have launched botanical sanitizers. Do you recommend them?

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I do not know about the composition of these sanitizers. If these vegetable sanitizers contain KMnO4 or potassium permanganate, is it fit for use or not

6. What to do in case of groceries like cheese and milk which cannot be kept out for four hours?

If cheese and milk are packed, one must wash them with soapy water and dispose of the outer packet (while wearing a mask of all) immediately. However, these packets should not be left in the open dustbin. They should be discarded in such a way that they are not in direct contact with any human. In the case of items in plastic, metal, or cold drink cans, the virus can persist for 24–48 hours.

Thus, such items should not be refrigerated, but kept at room temperature where there is no human exposure.

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7. Cooked food that has been safely ordered from outside? What about cooked food that is packed in boxes?

There is no problem with cooked food because it is already heated to boiling temperatures that the virus will not survive. Cooked food is not a problem, but its handling is a concern because someone must have packed it and then delivered it. It changes hands several times in the process. Ideally, one should avoid cooked food outside. If there are unavoidable circumstances, make sure that the packet it is coming in, such as a pizza box or cake box, is discarded immediately.

There is no evidence that sanitizers are effective on cardboard surfaces, thus, using it may prove futile.

8. What to do in case of cash, newspapers, or stationery items?

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Many governments are cleaning books and recommending the same. This virus cannot persist or remain stable in newspapers, cash, or books for long. They should be kept outside for 2-3 hours before using one. Sanitizers cannot be of any use to them. Plastic or metal objects such as pens or pencil boxes can be sanitized because there is evidence that sanitizers work on them.

News Source: IndianExpress

health and remedies

Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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