The only hope to get through this pandemic is to not pick between vaccines, social distancing, and masks but to combine all of these three approaches altogether and work as a team. Post COVID recovery time can be difficult if not taken care of. Good nutrition is crucial for healing from inside, especially in a time when your immune system needs to be stronger to combat the disease. Keep your access to fresh food, stay physically active while staying at home, and doing self-quarantine.
Managing a nutritious and healthy diet aids in supporting you when you feel physically and mentally low. Here are explained few aspects that you should undertake before preparing your diet chart:
Points You Need To Keep In Mind
You might feel the below-mentioned aspects even after you get a negative COVID-19 report. Always look for expert consultation in such circumstances:
- Shortness in breathing
- Difficulty in swallowing, especially intubated patients during hospitalization
- Digestive problems
- Loss of smell or taste
- Other health complications such as hypertension, kidney dysfunction, diabetes, and heart complications.
Meals Should Include
The appropriate amount of calories always depends on the nutritional status of the patient. Malnutrition does not only refer to low body weight but also indicates the inability to maintain healthy fat and muscle ratio.
Overweight or obese patients often suffer from impaired immune function, respiratory dysfunction, low lung volume, muscle strength, and increased inflammation. They are more likely to have cardiac stress and pneumonia. Add fiber-rich and immune-boosting foods to your diet for balanced calorie intake.
To increase the BCAA (Branched-chain amino acids) supplementation, protein is one of the essential aspects to consider while preparing the meal plan. The dietician suggests adding 1.2 - 1.3 g/kg protein per day to avoid muscle loss and improve respiratory muscle strength. Whey protein is the ideal recommended choice or try to add paneer, fresh curd, or cooked eggs to your meal.
Since your body feels exhausted and weak post-COVID, try not to exceed 100 - 150 g of carbs every day. In order to decrease respiratory distress, one must minimize the usage of carbs as it leads to the production of the respiratory quotient. Opt for vegetables over grains, dairy products, or pulses. Avoid fruit juices.
Add medium-chain fatty acids to your meal including omega-3 fatty acids. It plays a vital role in immune response while minimizing inflammation. Nuts, ghee, butter, coconut oil, or MCT oil can be considered to add along with rice bran oil, groundnut, and olive oil.
Mineral and multivitamin routine supplements are indispensable to minimize the deficiencies of vitamins, zinc, or iron.
Infection can lead to dehydration in your body, therefore, it is essential to drink approx. 2 - 3 liters of water with other fluids like soups, broth, vegetable juices, coconut water, etc.
Things To Consider
Besides adding the right nutrition to your meal for recovery, here are simple points to follow in order to make your diet plan more effective:
- Add fresh and clean foods such as vegetables, fruits, pulses, legumes, dairy products, and animal products like chicken, fish, and eggs to your regular diet.
- Avoid packaged or processed foods.
- Prioritize simple-cooked or homemade foods.
- Avoid Eating out.
- Avoid eating large portions and have small frequent meals.
- Start some physical activities like walking or exercising to get in shape.
In The Nutshell
We know things have been hard but keeping a positive outlook will help you heal faster. Consult with a dietician to get a personalized meal plan on The Wellness Corner app. In case you feel uneasy or weak, discuss your health condition with our verified doctor virtually (audio, video, or chat) to stay safe and avoid severe health complications. Find a nearby vaccination center easily with The Wellness Corner app and get yourself and your family vaccinated to keep them safe and sound.