NUTRITION & DIET TIPS FOR PREVENTION & RECOVERY OF ILLNESS
By following these key recommendations, you can prevent illness and boost your body’s ability to cope with infectious disease, including COVID–19.
The same recommendations apply for post-covid / Post-illness recovery. It is crucial we take care of ourselves and pay attention to physical as well as mental health. Post-covid diet plan & post-covid lifestyle changes are very important.
Continue COVID appropriate behavior (use of mask, hand & respiratory hygiene, physical distancing
Diet & Lifestyle Recommendation
- Eat fruits, vegetables, legumes (e.g., lentils, beans), nuts and whole grains (e.g., unprocessed maize, jowar, bajra, multigrain, oats, quinoa, broken wheat (daliya), brown rice or starchy tubers or roots. Foods from animal sources (e.g., chicken, fish & eggs).
- Daily, eat: 2 fruits a day & 3- 4 bowls of vegetables (salads & subji).
- For snacks, choose makhanas, dry fruits, seeds-pumpkin, flaxseeds, sunflower, chia seeds, almonds, walnuts & peanuts.
- Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.
- Add a probiotic serving in your diet- curd/ buttermilk, kombucha & fermented vegetables.
- Avoid eating out and cook meals fresh at home as much as possible.
- Include good fats in your diet – ghee, coconut oil, nuts, nut butter & avocados.
- Include Kadha (Twice a day) – 300 ml boiling water add 10 basil (tulsi) leaves, four lightly crushed peppercorns, half inch grated ginger and one pinch cinnamon. Reduce the concoction to half and add one teaspoon honey.
- Do consult your health care expert for correct dosage of vitamins & supplements (if needed). Vitamin C is known for its role in immunity boosting properties and hence a dosage of 500mg – 1000 mg should be safe.
- Ensure you stay hydrated and get 7-8 hours of sleep.
- Stay active and try getting at least 20 – 30 minutes, moderate intensity exercise. This is for a healthy individual to prevent illness.
- Self-monitoring is essential – daily check of oxygen levels and temperature.
- Look for warning signs like fever, breathlessness, low oxygen levels, unexplained chest pain and body weakness.
- While these recommendations play an essential role, it isn’t a magic pill. People with chronic illness and who have suspected and confirmed COVID-19, may need mental support as well.