Dietary Management During And Post Covid
As our as a taken country is Fighting Hard with the Second Wave of Corona Virus, it has taken a toll on the health of many.
Covid -19 is an infectious disease that causes inflammation in our body. Common symptoms being Fever, Dry Cough, Tiredness, Sore throat, loss of appetite, changes in taste and smell, Diarrhoea /Hyper Acidity. It affects your immune system immensely, so it is vital to trigger Your immune Response By consuming healthy food.
“What you Eat and Drink Now Will play a massive role in Boosting Your Immune System And that in turn will determine how Quickly You are able to get back on Feet. “
A Well-Balanced Nutritious Diet helps you fight infection and promote recovery. Good Nutrition helps Restoring Physical, Mental & Emotional Well Being.
Nutritional advice during and after covid includes an alkaline diet with prebiotic and postbiotics foods, fruits, vegetables, whole grains, nuts and seeds, proteins of high biological value, and healthy fats: avoiding sugar and refined foods, and adequate hydration.
Your body has been drained of energy when you are infected, and most of the calories in Diet Should Come From Healthy Carbohydrates.
Focus Should be On Including at least 5-6 Servings of whole Grains Like Oats, Wheat, Dalia, Rice, Barley, Millets, include starchy food like potatoes, sweet potatoes, and tapioca. These foods are very beneficial for your immune system and Give you a sudden boost of energy.
Carbohydrates are a good source of vitamin B, and they bring along fiber with them, which is vital for restoring the gut microbiome. 25- 40 grams of recommended fiber will come from whole grains, fruits, and vegetables.
Include 5-6 servings of fruits and vegetables as they are sources Of Powerful Antioxidants Phyto- Chemicals. They Keep Free Radicals which are caused due to infection, At bay and Helps To fight Infections.
These nutrients boost our immune system. Fruits such as oranges, kiwis, papayas, guava are rich in vitamin C. They help in the formation of antibodies and speed up the recovery process. Vitamin C plays a significant role in information of WBC’S -which is a crucial factor to fight against Infections.
Include Functional food like turmeric, ginger, black pepper, cinnamon, holy basil. These herbs and spices have immunity-boosting properties; they are loaded with antioxidants and bioactive compounds. Home-made concoction-khada uplifts your energy level and strengthens the immune system.
Protein Rich Diet plays a Huge Role in Bringing Back Immunity and muscle Strength,
Muscle Wasting is common For covid Patients also It is responsible for aches and pains, fatigue, and tiredness. Proteins Help Repair Tissues, make up for muscle Loss that occurred while the body was fighting infection.
A high Protein Diet With 75-100 gms proteins /day is needed. It’s not only the Quantity and but Quality of Proteins that are important. Proteins of High Biological Value like Cottage Cheese, Soya, Tofu, Chana Sattu as Fluid, Black Chana For BCAA, Should be Included in Diet. Milk, Milk products, Soya, Nuts, Seeds. Animal Sources Such as Lean Meat, Chicken, Fish. Eggs Can be included in Diet Regime.
Psuedo Cereals like Quinoa, Amaranth, Millets are also Rich in BCAA. Cook them Soft So they Can Be Easily Digested .Food Combinations Like Dal -Rice, khichdi, Idli Sambar, Oats Pongal, Dosa are Complete Proteins. The Essential Amino Acids in them Guard You against Harmful Pathogens.
Healthy Fats in the form of Nuts, Seeds, Peanuts, Almonds, Walnuts, Chia seeds, Flax seeds should be consumed in the diet as they are power-packed with immunity-boosting minerals and fats. We Must Incorporate Healthy Oils like Cows Ghee, Coconut Oil, Cold-Pressed Oils, Coconut Chutney, Avocadoes.
They Help in Reducing inflammation; Fats are important for the utilization of Fat-Soluble vitamins, cell regeneration. Avoid Saturated Fats, Trans Fats as Present in Cookies, bakery, Processed Foods, Meats.
Include Pre Biotic And Probiotic Food for Stronger Gut Health. In this Constant War Between Microorganisms -Providing Healthy Gut Friendly Bacteria Can Help Us To Fight Infection Better.
Probiotic foods Such As Curd, Yogurt, Idlis, Dosas, Dhokla, uttapams, sauerkraut are Excellent In Rejuvenating Good Bacteria and Flourish Gut Flora.
Prebiotic Foods are Fiber Rich foods such as Fruits, Vegetables, Whole Grains, garlic, onion, bananas, oats, apples, wheat bran that Human Body Can’t Digest. They Serve as Food For Probiotics.
“The Virus May Be Planning Attacking Lungs, But The Fight Begins In Gut, And Our 80% immunity Begins In Gut.“
Hydration Is The Key In Recovery. Infections Can Dehydrate Body. It Is so important to Hydrate Yourself when You Are Recovering. Include Coconut water, Soups, Herbal Teas, Homemade Decoctions.
Avoid Sweetened Juices, Carbonated Beverages, and Caffeine. Drink At Least 3-4 liters Fluids a day.
Stay away from junk, fried, processed, and sugary food as they feedback microorganism and delay recovery.
Along with good healthy food, keep a check on your vitamins levels.
Supplements of Vitamin C, Zinc, Vitamin D as prescribed by the doctor should be regularly taken to avoid deficit Covid Brings along with Physical and Mental Fatigue. Anxiety, Depression Insomnia is Very Common Post Covid.
Include Food Rich In tryptophan Like Milk, eggs, bananas, nuts, and seeds
Ample Rest and Sleep Is Important For Recovery.
Light Walk and Strengthening Exercises, Exposure to early morning sunlight calms the mind and increases the Vitamin D level. Yoga and Breathing Exercises, Meditation are Recommended.
Healthy Recovery Diet not only helps you to get your strength back but boosts your immune system too.