Q. What routine would be best to prevent getting infected with the new Coronavirus?

Answered by
Dr. Shubadeep Debabrata Sinha
and medically reviewed by Dr. Sneha Kannan
This is a premium question & answer published on Jul 29, 2020 and last reviewed on: Apr 21, 2021

Hello doctor,

I am an educator who will be returning to work for in-person classes. We have been quarantined for three months, not willing to risk it, so going back is scary for us. My question is, what sort of routine would be best when getting home from being exposed to more than 500 people to protect my family? I have heard that I should remove and wash clothing immediately and shower before exposing myself to the family. Please advise.



Welcome to

Do not worry, and try following the suggestions written below.

1. At the office-

  1. Wear masks (N95 /3 PLY) at all times.
  2. Wash hands with soap and water every 1-2 hours.
  3. Sanitize (70% Isopropyl alcohol or 90% ethyl alcohol containing sanitizer) every seat, table, chair, phone, laptop, computer, bag, cubicle, cabin, door handles, car door handles, car seat, seat belt, steering wheel, clutch stick, etc. before touching them. Practice similar during shopping.
  4. Drink lots of fluids.
  5. Avoid lunchtime and adjust your office hours.
  6. When you drink or eat, remove the mask in an isolated place and wipe your lips after gargling with mouth freshener liquids. Put on the mask again.
  7. Work in isolation, avoid interacting with staff and students directly, instead use online meeting apps. If you have to, maintain social distancing at all times.

2. At home-

  • Wake up early, exercise or yoga, or jog.
  • Take early breakfast heavy and have light lunches and early dinners.
  • After returning from the office, immediately go to the washroom in your isolated bedroom and remove all belts, rings, spectacles. Except for the belt, wash them with soap and water. Sanitize all these again.
  • Clothes must be immersed in hot water, detergent for 1-2 hours, and then wash.
  • Bathe with hot or warm water with shampoo and soap in that order.
  • Drink 4-6 liters of fluids per day (no alcohol, no soda).
  • Avoid smoking.
  • Eat nutritious protein-rich, vitamin, and mineral-rich, food preferably not raw, not reheating from fridge kept items.
  • Take steam and inhalation twice daily.
  • Saline water gargles twice daily.
  • Sleep at least 9 hours a day.

I prescribe you:

  1. Tablet Vitamin C 500 mg twice daily
  2. Tablet Zinc acetate 50 mg twice daily. Any brand is welcome.
  3. Tablet Tylenol cold and flu (500 mg Acetaminophen) in case of fever or cold symptoms.

Report fever, breathlessness, cough, throat pain, nasal blocks, diarrhea, sore throat. Get a thermometer and preferably a pulse oximeter and body temperature.

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