We all know about COVID 19 and its vicious impact on the body. The past two years have been very challenging for most of us as the novel virus began to spread. We try our best to protect ourselves and the others around us from the virus as much as we could. When writing this over 390 million have been infected with COVID 19 virus out of which many lost their lives, unfortunately. First, the alpha variant, then delta and now omicron is causing the cases to rise rapidly. Those recovered from the virus have been found to have many long-lasting issues but one that is very common is a prolonged period of weakness and reduced stamina.

Coronavirus challenges our immunity and our body fights with all its might to defeat the virus both physically and mentally. In a layman’s language, when the foreign particle enters our body, our body gets into a defensive mode and tries its best to kill the virus naturally until proper treatment is provided. Just like if a thief enters your house, you’ll try your best to kick him out until the police arrive. During this struggle to fight with a strong enemy like coronavirus your body tends to get a little weak, which is why a very strong emphasis is given to having a nutritious and balanced diet post covid infection. 

It is believed even in the case of mild to moderate infection, the body’s strength is majorly targeted. Having gone through a mild infection myself in April 2021, I have realized coronavirus of not just physically but mentally very taxing. There comes a point where you feel completely drained of energy and all you want to do is rest. I have slept for more than 15 hours a day on my road to recovery. But a little bit of exercising and a nutritious diet played a vital role.

One of the early symptoms of COVID 19 is loss of smell and taste. Often times these are considered as the key factor for the patients to encourage early testing. In many cases, it has been observed that even after recovering from COVID 19, the senses of taste and smell have not been restored completely. For some people could take as long as 6 months to completely get their 2 very important senses back. 

It is believed even in the case of mild to moderate infection, the body’s strength is majorly targeted. Having gone through a mild infection myself in April 2021, I have realized coronavirus of not just physically but mentally very taxing. There comes a point where you feel completely drained of energy and all you want to do is rest. I have slept for more than 15 hours a day on my road to recovery. But a little bit of exercising and a nutritious diet played a vital role.

According to the National Health Service (NHS), in the UK, those recovering from the coronavirus need a balanced diet. Food rich in proteins, vitamins and minerals to speed up the recovery process and rebuild their immunity. A balanced diet plan will give your body enough energy to rejuvenate itself and overcome the weakness you are feeling. This will further give your body protection against future infections.

Here we have listed down the things you should consider including in your balanced diet while combating post covid recovery.

Things To Include In Your Diet

1. Protein

Proteins are the building block of life. From DNA to hormones, many important things present in our body is composed of protein. Protein consumption should be increased during our recovery phase as they help in healing the tissue damage and also stimulate the production of T-cells in our body which promotes healthy immune functioning. Egg, chicken, fish, milk and milk products, cereal and nuts are some protein-rich food to opt from.

Requirement- At least 65-100g of protein is required during your post covid recovery.

2. Carbohydrate 

Carbs are one of the most important requirements of the body. During the metabolism, carbohydrates consumed are converted into glucose which is an important source of energy in our body. Thus, carbohydrate-rich food is essential to be included in our diet. Rice, oats, millets, quinoa, wheat, sweet potato are good sources of carbohydrates however, sugary carbs should be avoided.

Requirement- nearly 200-300g a day.

3. Vitamins

During COVID time, we have seen our doctors recommending us to consume Vitamin C and D. Vitamin C is an antioxidant that is closely related to lung health whereas Vitamin D is closely involved with the functioning of the immune system. Several studies have found a positive correlation between Vitamin D and better COVID outcomes. Food rich in Vitamin C is citrus fruits, spinach and papaya. In order to have a sufficient amount of Vitamin D, stand in the morning sunshine for at least 20 minutes. This exposure is enough to synthesis a healthy amount of Vitamin D in our body. 

4. Hydration 

Hydration is key. During any infection, your body can dehydrate itself. Fluids are essential to fluid out toxins from the body and carry out nutrients in the blood thus regulating the temperature of the body. Along with water, you can also drink coconut water, milk or fresh juice but avoid fizzy drinks or sodas at all cost.

Requirement- Try to drink at least 2-3 litres of water every day. 

Other Things To Keep In Mind

1. Rest well- Getting enough rest post coronavirus infection is absolutely important. It gives your body enough time to re-store the lost energy and recover better from the infection. 

2. Exercise a little- Exercise might not sound the best thing when in the post recovery especially after reading the ‘rest well’ thing but trust me, little exercising which is not too exhausting for the body is all you need. Breathing exercises, yoga and meditation are perfect way to give your body internal boast during her post covid recovery.

3. Physical activity- Minimize your physical activity but do’nt glue yourself to the bed 24/7. Many people complain about he lost stamina post covid and to regain that stamina, mild physical activity is required but remember, don’t overdo it as your body needs energy to recover.

4. Mediate- Covid not only affects us physically but also mentally. Anxiety and post covid depression are very common amongst people who are recovering after the infection. Being able to stay mentally fit and healthy is very important and therefore, meditation should be practiced everyday to keep yourself calm and composed.

5. Stay happy- The pandemic has been very challenging time for everyone. Staying happy and having a positive outlook will help you and facilitate a speedy recovery because a healthy mind brings a healthy body.

Give yourself some time and follows these steps to recover quickly.