The pandemic has changed lifestyle irrevocably across the globe, and let’s be honest, maintaining your health post-covid recovery isn’t a simple task. However, it’s important to remember that good nutrition is the key to maintaining your health, particularly at this point when your immune system is recovering from a major setback.
The COVID-19 infection can exhaust your body’s strength and ammunition. Fluids and energy act as fuel for your body and nourish it with the right amount of required nutrients.
Severely affected patients are at high risk of sarcopenia and malnutrition. Some covid after effects involve fatigue, sleeplessness, weakness, etc. So, it’s important that you adhere to a healthy lifestyle and follow a strict diet if you have recently recuperated from the deadly coronavirus.
The covid infection affects our immune system immensely. Therefore, there is a need for nutrition assessment. A balanced diet is imperative to trigger the immune response and accelerate the recovery process.
You can make your path of recovery extremely easy by having a nutrient-rich diet. There is no wellness and health without a healthy and nutritious diet.
Let us discover how to simplify the journey to health for a smoother recovery post covid.
Proteins are known to be the building blocks of life as it is a component of every cell in humans. Thus, they assist your body in recovering at a faster pace. During digestion, proteins are broken down into simpler substances known as amino acids, and the human body requires a large number of amino acids for maintaining health and wellness.
Essential amino acids play a vital role in guarding your body against harmful pathogens. You can preferably consume a high protein diet — experts recommend 75-100g of protein consumption in a day. Protein consumption is crucial for growth and development at all ages.
Protein helps your body in repairing old cells and in the production of new cells, and some rich sources of protein are legumes, milk, lentils, milk products, nuts, soy, and seeds — so keep those in mind!
Animal sources majorly involve chicken, eggs, fish, meat, etc. You can visit https://fitnstyle.com/ for detailed information regarding diet charts and more.
You need to consume calorie-dense food post covid recovery as your body has been practically drained off from it, and it’s likely that your energy levels are very low. You can consider adding millets, oats, wheat, brown rice, etc., to get your energy back into form.
Tapioca, yam, potato, sweet potato are some starchy roots that can also be included in your daily meal plan. All these foods are highly beneficial for your immune system and provide you with an instant energy boost.
Please keep in mind to avoid all kinds of junk food with empty calories as they will not benefit you due to their low nutritional value. The key to a balanced diet lies in consuming calories in the right amount.
Experts suggest that an average man requires 2,700 kcal per day, whereas an average woman needs 2,200 kcal per day. Without energy, the human heart and lungs could stop, cells would die, and the organs would stop functioning effectively.
Water is an essential element for life and it is an imperative part of all body functions and processes. It plays an important role in regulating the temperature of the body, carrying nutrients in the blood, and eliminating toxic substances from the body.
It is crucial to stay hydrated at all times of the day. Make sure that you have at least 8-10 glasses of water in a day. An infection as deadly as covid-19 can dehydrate the body immensely, so it is essential to hydrate yourself while recuperating.
Other than water, you can also consume hydrating foods, herbal teas, soups, etc. You can preferably restrict the intake of sweetened fruit juices and too much caffeine, carbonated beverages, syrups, and fruit juice concentrates, etc.
4. Immunity building Foods
You can keep your immunity system strong by feeding your body with certain immunity-building foods. Vegetables, fruits, spices, and herbs are rich in immune-boosting properties. They are full of antioxidants and bioactive compounds.
You can consider incorporating these foods into your regular diet along with drinking natural herbal teas like kadha, ginger tea, turmeric milk, and various other herbal teas. These herbal immunity boosters provide your body with an energy boost. They also assist in strengthening your immune response.
Foods like broccoli, garlic, rich bell peppers, citrus fruits, spinach, ginger, yogurt, turmeric, almonds, etc., are good sources for immunity-building foods.
5. Limit Sugar and Salt intake
Eating sugar and salt in large amounts can have devastating effects on your health. It is associated with many chronic health diseases that recuperating patients are at risk of acquiring.
Doctors recommend limiting the salt intake in your diet to less than 5g per day. You can preferably use iodized salt. You can abstain from adding high amounts of salt during cooking and avoid the use of high-sodium condiments.
You can munch on some good and healthy snacks when hungry. Avoid eating sugary snacks like cakes, cookies, and chocolates, instead of that eat nuts, fruits, and vegetables.
6. Fats and Oils
Restrict oil intake and preferably consume unsaturated fatty acids like olive, nuts, gingelly, soy, sunflower, corn oils, and canola. It is recommended to avoid saturated fats like processed meats butter, fatty meat, cheese, ghee, cream.
Adding to that, restrict from consuming all trans fats present in processed foods, deep-fried snacks, bakery foods, and cookies. The presence of too many fats raises the cholesterol levels in your body, which increases the risk of heart diseases.
Eat better, not Less!
Eating right is a great start, and you can recover at a faster pace along with the various other measures you take to keep your health good. Eating just one type of food will not boost your immunity or accelerate your recovery rate. Variety is the key to a healthy and nutritious diet.
Keep in mind to pay attention to the recommended daily intake and serving sizes so that you do not overeat or overdo a little of others. Post covid recovery can take some time. Meanwhile, you need to rest a lot, eat healthy food, push those negative thoughts away, and meditate for a healthy recovery.