Ease your recovery from Covid-19 with these immunity-boosting tips

Published on: 26 January 2022, 14:10 pm IST

Recovery from Covid-19 takes time. Don't be surprised if you suffer from side-effects like nutrient deficiency, but give your immune system a boost!

Covid-19
Strong immunity is important in Covid-19. Image courtesy: Shutterstock
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While fighting and surviving Covid-19 may seem like a huge win, it is only half the battle won. Post recovery, the human body undergoes several challenges including making up for the lost vitamins and nutrients deficiency, as well as rebuilding immunity. Post Covid care is as crucial as management of the infection itself, as recovered patients may still go through signs of fatigue and symptoms like body ache, cough, sore throat, as well as difficulty in breathing, etc.

Other complications observed in patients post Covid-19 include inflammation in crucial organs such as the heart, lungs, kidneys, etc. Therefore, a holistic and integrated approach is necessary for the well-being of people affected by the virus.

How to identify post Covid-19 vitamin deficiencies and work on recovery:

Vitamin deficiencies

Post Covid-19, patients are often diagnosed with vitamin D, C, E, zinc, selenium, and omega-3 deficiency. Eating a balanced and nutritious diet with fruits, vegetables, and proteins is recommended. Furthermore, it is common to experience fever, sore throat, diarrhoea, cough, post-Covid fatigue, and cognitive impairment to name a few side effects. To counter these, we can build immunity through small lifestyle changes and food habits.

How to build stronger immunity?

To build a stronger immunity, it is advisable to follow a certain lifestyle pattern with adequate exercise, a balanced diet, access to regular general check-ups with the doctor and vaccines according to the physician’s advice.

Post-recovery foods to add to your diet

Healthy eating is the key to having a strong immune system. Consume a large amount of vegetables, fruits, pulses, whole grains, lean protein, and healthy fats. A healthy diet not only gives our immune system the strength it needs, but it can also ensure that one is getting adequate amount of the micronutrients that play a role in maintaining the immune system. These include vitamin B6 (chicken, salmon, tuna, bananas, organic vegetables), vitamin C (citrus fruits, including oranges and strawberries, as well as tomatoes, broccoli, and spinach), and vitamin E (almonds, sunflower and safflower oil, sunflower seeds, peanut butter).

Water is a lot more important than one may think

Hydration is as important as a balanced diet. Water contains a lot of minerals and vitamins that help our body build stronger immunity.

covid and nutritional deficiency
Drink Lots of water and water based drinks for a faster recovery! Image courtesy: Shutterstock

Exercise and movement

Moderate physical movement and exercises are important too, as it improves the blood circulation in our body. This keeps our cells more active in order to fight the virus. While one should not be in a hurry to get back to rigorous workout regimes, a morning walk is the best way to get some vitamin D that is required for our body along with some physical movement.

Adequate and timely rest

While balanced meals and physical activity are important, getting enough timely sleep or rest is essential too. This helps to rest our body and prepare it for the next day.

Stay away from stress

Stress can have an impact on our immune system, even though it is not physically seen. It is important to understand our stress and how to let go of the trigger points. A stress-free mind is the key to a joyful post-covid life; as in this case, a stronger immune system.

covid and nutritional deficiency
Your body needs rest. But so does your mind. Image courtesy: Shutterstock

Medical follow-ups

Regular medical check-ups and prescribed medication is a very important part of the recovery process. Consultation with the medical experts on medical tests such as IgG antibody tests, CBC, and chest scans, etc may help ascertain the recovery process and inform how immune-protected one is.

A little social distancing is always good to avoid chances of reinfection as the body is still weak post-Covid illness.

Dr Ravi Shankarji Kesari Dr Ravi Shankarji Kesari

MD, Physician, Apollo Spectra Hospital, Bengaluru

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