Covid-19 pandemic has got everyone in their grasp. Either an individual or someone they know has been afflicted or lost their lives to this deadly virus. With advancements in medical research and vaccination drives, the number of fatalities has decreased and more and more patients are recovering.
But doctors have time and again told that COVID warriors need to be extra careful since their immune system is compromised and the extent to which the virus can impact our health is still unknown. So what are the essentials to be followed post COVID recovery?
Essentials to be followed post COVID recovery
1.Keeping a balanced diet
Proper nutrition is the key to a person’s well being.
While there are no products or dietary supplements that will prevent COVID-19 infection but eating a balanced diet is an essential component of sustaining a positive immune system. To guarantee appropriate consumption of necessary minerals, enjoy a handful of these curated meals.
- Foods high in energy: Some foods are high in carbs, which offer energy to the body. Cereal grains (wheat, grain, maize, etc. ), fatty acids, and sugars are all included.
- Protein-rich meals: These nutrients help the body develop muscle. Animal foods (eggs, meats, poultry, seafood), legumes (all dals, soybeans, legumes), milk, and dairy products. Proteins are also required for the multiplication of immunological cells and the production of chemical substances during infection.
- Antioxidant foods: Such foods are good sources of antioxidants, which are important for immunity. Vegetables and fruits that are in season (dark green leafy veggies, and orange-colored fruits). Vitamins A, E, and C, as well as minerals like zinc, copper, iron, and selenium, have been shown to impact immunological responses.
Ayurvedic immune promoting initiatives: Immunity boosters
- Drink Tulsi, Cinnamon, Black pepper, Shunthi, and Munakka herbal tea or preparation (Kadha) once instead of twice a day. If needed, adjust the sweetness with honey (natural sugar) and/or lemon juice.
- Gold Milk – either once-twice a day, 1/2 a teaspoonful Haldi (turmeric) powder into 150 ml hot milk
- Toss in the garlic and ginger while the food is cooking.
- Stay hydrated by drinking warm to ordinary water.
Tips for a healthy life after COVID – 19
- Don’t miss meals and break up your calorie consumption into 5-6 little meals.
- Integrate fiber into your diet by eating entire grain cereals, complete grains, and legumes, though the entire wheat porridge, entire wheat bread, as well as oats, for example (wheat and chana ).
- Try to eat 4-5 portions of fresh green fruits and vegetables every day
- Use olive, safflower, rice bran, soybean, as well as mustard oil in some kind of a 1:1 ratio to include fiber. After a few months, switch oils.
- Consume 2 liters of water nearly every day
- Almonds, peanuts, and flax seeds are rich sources of antioxidants.
Restoring your strength after COVID-19
The body needs time to heal and return to its previous state because the virus’ adversely affects the lungs and other internal organs The occupational therapist can assist you in transitioning to clean energy levels and restrictions. Furthermore, several of the things that might be beneficial in recovering from covid symptoms are:
- Obtaining assistance from relatives and friends.
- Take little measures to restore your strength.
- Over the following several months and years, reorganize certain aspects of your life such that they demand less energy. Scheduling normal habits enables you to do important tasks even if you have the greatest energy.
- Keep commonly used goods in easy-to-reach locations.
- Avoid scheduling numerous activities on the same day to avoid tiredness.
- Maintain a slow pace when performing tasks to maintain your energy level.
- Prioritize your tasks and do just those that are required. Remove any jobs or phases of action that aren’t essential.
- Eating a well-balanced, protein-rich diet that includes at least five separate vegetables and fruit every day.
- Allow plenty of time for relaxation in between engagements.
- Items should be stored at a comfortable height to avoid undue straining. Maintain the optimal height of any work surfaces.
- Use a shower bench or a palm shower to make bathing easier.
1. Lie on your stomach for 30 minutes to 2 hours. Cushions should be placed underneath the head, chest, and pelvis providing support, but maybe not the abdomen.
2. Lying on the left side for 30 minutes to 2 hours
3. Sitting up for 30 minutes to 2 hours
4. Resting on your left side for 30 minutes to 2 hours
5. Return to position 1: laying on your stomach
1. Pinch the right nostril only with the thumb. 4 counts of breath in through the left nostril
2. Cover the left nostril however and hold your breath for 16 seconds.
3. Exhale completely through into the right nostril for a count of eight.
4. Inhale via the right nostril to return to the starting position while keeping the left nostril covered.
5. For a count of 16, stop both nostrils as well as hold your breath.
6. To finish, close the left nostril as well as exhale to a count of eight.
The Balloon activity:
Every day, blow up a particular amount of balloons to perform this easy exercise. The intercostal muscles, which seem to be responsible for expanding and raising your diaphragm as well as ribs, are worked out by expanding balloons.
This permits your lungs to take in oxygen throughout inhalation while exhaling carbon dioxide. Therefore the more oxygen you give your body during activity, the further you can go without being out of breath and tired.
Even when other problems have subsided, you might feel tired for the first few weeks as well as longer following COVID-19, which might make strenuous exercise difficult.
People will be capable of accomplishing a lot too much at the start of your physical exercise as well as gradually increase to what you’re doing previously. You must begin with decreased exercises and work your way up to more intensive ones. Gamers should consider waiting 10 days after coloring starts and seven days after symptom resolution before returning to regular exercise. As a consequence covid vaccine is the only solution to prevent the infection.