As we all are experiencing this pandemic and facing it head-on, Dr. Snehal Kochar agreed to chalk down some useful tips and general guidelines that can help the patients recover faster. She believes that we all need to be mindful and prepared because it is the need of the hour. Be it you or any of your family members, who are suffering or recovering or simply want to be cautious, these guidelines can also be used as a tool for preventive measures.
If you’re hearing us out right now, then get your hands on a pen and paper and get started because we are laying down the important guidelines for you all listed by NDCHRC
Nutritional Guidelines to recover from COVID-19
1. Ensure a Balanced Meal
Since people who have suffered from COVID 19 experience extreme fatigue and lethargy, eating at appropriate intervals should be the key. Eat all your greens, proteins, and other nutrients in regular intervals.
2. Consume all the Nutrients
To combat symptoms such as dizziness, headache, trauma, and unwillingness, foods rich in iron and protein such as eggs, fish, lentils, nuts, and beans should be included. Apart from adequate calories, protein, and fats, important minerals such as calcium, iron, and zinc should be taken care of. Vitamin C, D, and E are equally important
3. Add Iron and Vitamin C to your Diet
Optimum iron helps the body utilize oxygen itself and keeps the body in a healthy state. Vitamin C is a potent source to scavenge free radicals. It helps the body in fighting infections and increases the immunity of individuals.
4. Use Ginger, Garlic, and Lemon
Foods such as garlic, ginger, lemon, and turmeric can be included in the diet judiciously. These should be used daily in the food of an individual.
5. Consume Loads of Omega 3
Foods rich in Omega 3 should also be included. Foods like walnuts, almonds, green vegetables such as spinach, beans, whole grains, fatty fish should be added. These foods help to stimulate the brain and produce hormones such as dopamine which have a relaxing/calming effect on the brain.
6. Eat Lots of Fruits
Daily servings of fruits and veggies should be met, if possible. This itself shall provide an edge to our immunity score.
7. Include Folic Acid and Vitamin 812
Foods such as banana, beet and spinach, nuts help keep the body active. These foods are a potent source of Vit 812, folic acid, vitamin. These nutrients increase the oxygen uptake in the body, therefore benefiting the lungs extensively.
8. Keep Yourself Hydrated
Hydration levels are another measure to be kept in mind. Adequate water intake (around 2-3 liters) should be maintained. Juices, chaas, coconut water, barley, soups should be given regularly for optimum nutrition.
9. Do Yoga and Meditation
Yoga and meditation exercises should also be included in the daily routine. Simple anulom-vilom and kapalbhati relax the mind and help keep the person in a peaceful state.
10. Keep Yourself Positive
Last but not least. A positive outlook and a hopeful mindset shall set all things straight and give us the strength to move forward.
These are the 10 essential guidelines that Dr. Snehal wants us to keep a check on. A positive mind leads to a positive body and hence with all the nutritious additions to your diet, it is important to keep yourself affirmative and get through these tough times!
