Along with almost everyone I know, I caught COVID-19 at the end of December 2021. My case was mild, fortunately, and I depended on many Soup, biscuits, and sourdough bread to get me through the worst. But I was wondering what the optimal diet would be for people with an active infection, and also what I should focus on to finally recover from persistent symptoms. Also, once I started feeling mostly normal, apart from a nagging cough, was it safe to go back to some sort of Exercise routine?
I spoke with several experts, including Latonya Fore, MSN, APRN-CNP, James N. Robinson, MD, sports medicine physician at Special Surgery Hospital, mark davis, MD, and judy beard, DR. They advised me on nutrition and movement for people recovering from COVID, and here are their top tips. Also, don’t miss The #1 best juice to drink every day, says science.
While these are medical professionals, keep in mind that each person’s case is different. If you have symptoms or test positive for COVID, you should talk to your doctor about your specific needs.
Read the original article at Eat this, not that!
Especially with the last Omicron variant, sore throat is a prominent symptom of COVID. Fore says that people with sore throats can increase hydration with tea and other warm liquids, which have the added benefit of soothing a sore throat.
COVID-19 can also cause vomiting and diarrhea, so staying hydrated is critical.
“When you’re really sick with COVID, you may have muscle aches, fever, congestion, nausea, and/or vomiting. At this stage, push fluids,” advises Barbe. “Keep water by the bed. Drink juice, Gatorade, broth, hot tea, or water with lemon and honey, or lick a frozen treat.”
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I had little appetite for much of my time with COVID, nor did I have the energy to sit down and eat. Easy-to-eat foods like bread, crackers, soup, and oranges were my favorites.
Fore also recommends adding bland items like broiled or baked chicken, eggs, low-fat milk, yogurt, and nut butters for food options that won’t make you nauseous but offer nutrients.
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Eating a nutritious diet is important whether you are in good health or not. But if you have COVID, eating foods rich in vitamins and minerals can help put you on the road to recovery quickly. Barbe notes that while bland foods like toast and tea will help you get through those low-energy days, it’s important to eat foods with higher health dividends as soon as you can.
“Eat throughout the day and choose nutritious foods to ensure you get enough energy. Good sources of protein (meat, fish, eggs, cheese, beans, and lentils) at each meal help you regain your strength and rebuild your muscles.” muscles,” says Barbe.
Fore recommends eating foods rich in vitamin C, vitamin D and zinc. Oily fish, mushrooms, and egg yolks provide vitamin D, as do fortified options like milk, orange juice, and some cereals. For zinc, Fore recommends oysters, crab, lean meats, yogurt, baked beans and chickpeas.
if you are considering supplementsRobinson recommends talking to your doctor first.
“There are some smaller studies that may show benefits for fighting viral illnesses with vitamin C, zinc and elderberry,” Robinson said. “While larger studies are needed to see if this is a real effect, the risks are very low. However, if you have chronic medical problems, especially kidney and liver disease, you should check with your doctor before starting any supplement.”
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A common symptom of COVID is loss of your sense of taste and smell or changes in the way your taste buds perceive food. Fortunately, this was a symptom I didn’t experience, but if you lose taste and smell, it can be hard to find some appealing foods.
“Your taste buds may be off or overdone,” says Barbe. “Sweet and salty foods may be better tolerated than bitter and acidic foods.”
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Yes, we go there. The reality is that many factors of COVID, from staying in bed for days at a time to not drinking enough fluids, can make it difficult to go. Getting enough fiber and staying hydrated are important to keeping things regular.
“Sleep, move to the couch, repeat: COVID limits activity. That, dehydration, low-fiber foods, some medications, and emotional stress can all contribute to constipation,” explains Barbe. “Fluids and fiber can help keep things moving. Find fiber in fruits, vegetables, beans, oatmeal, quinoa, lentils, peas, nuts and seeds.”
Exercise is probably the last thing on your mind during COVID. But once the fever wears off and you spend a few days in bed, you’ll likely start to feel restless. And when your symptoms go away, you may think you’re ready to resume your normal routine, but this could be hard on your body.
“Because COVID can cause shortness of breath and fatigue, exercise will be difficult. It’s important to stay active throughout the day.” Fore says. “Don’t hang around, but monitor your activities. Slowly resume exercise. Take a short walk to start building your stamina.”
If you experience mild symptoms like fever, shortness of breath or body aches, Robinson cautions against strenuous exercise, which can increase your risk of developing myocarditis, or inflammation of the heart muscle. Instead, focus on slow, light movements, like walking.
During recovery, Davis recommends walking stationary in the room or area you’re isolating in for about 30 to 45 minutes daily. Davis also suggests doing breathing exercises.
“Take a position where your palms and forehead touch the ground for as long as you can while you breathe deeply,” he says. “This will help you strengthen your breathing muscles.”
If you’re hospitalized for COVID and/or experiencing severe symptoms, Robinson notes that even after you feel better, you should talk to your doctor about clearing you for physical activity. And no matter how mild or severe your illness, wait until you feel normal and symptom-free again to exercise again.
“When you first start exercising, it’s important to take it slow. A general rule of thumb is to start with about 50% of your normal intensity and duration and gradually increase by 10-15% per week from there,” he explains. Robinson. “While some fatigue is to be expected, if you experience shortness of breath or chest pain, you should stop exercising and see a doctor.”
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For me, listening to my body was important. Fortunately, I also have access to medical care and can communicate with my care team quickly, so I knew to contact my doctor right away if I started to feel unwell. I had a brief fever, a mild sore throat, and a few days after testing positive, a cough that persisted for about three weeks after I mostly recovered.
For the first few days, I really just wanted simple foods, mostly crackers and bread, although one day I also had a craving for a soup full of vegetables and beans and ate some oranges, which are rich in vitamin C. After about five days, my The typical voracious hunger returns.
Once I was back to normal, aside from the nagging cough, I was able to start gentle stretching, short walks, and some non-inversion yoga. After several days of this routine, I started some light weight lifting sessions. I still have to get back to my endurance for running or cycling, but I will continue to listen to my body to do what feels right. For people recovering from a mild case of COVID, Fore recommends listening to your body. Of course, if you feel more severe symptoms or your symptoms start to get worse, you should contact a doctor right away.
“Listen to your body,” Fore said. “If you have chest pain or shortness of breath that gets worse, contact your medical provider.”
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