Struggling with Covid-19 disease, your body has used up all of its energy, and it will take time and effort to make a good recovery.
We believe you can do it!
In this article, we’ll write a few nutritional steps to restore your strength and get you back to your daily life.
Covid-19 has engulfed our entire planet, and no one is immune to it.
If you get this disease and get better, you should remember that COVID-19 does not go away, and the fight is not over.
To regain good health and rehabilitate quickly, it is important to provide your body with the nutrients it needs to support your immune system.
Combining physical rehabilitation with quality nutrition is the way to a healthy and happy life.
Follow the meal schedule
Creating and following a meal schedule will help ensure you get the calories and nutrients you need.
Your taste buds may change because of your illness, and foods you used to adore may not taste as good now.
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How to maintain immunity.
The first thing to do is to consume vitamin C, it is found in many fruits and vegetables.
It is recommended that you consume foods with vitamin C to give your body the protection it needs throughout the day.
For example, an orange for breakfast, a little sweet red pepper in a salad or sandwich for lunch, and some tomato sauce for dinner and/or mango for dessert.
Since we don’t get much vitamin C from food, it is recommended that we take vitamin C along with food, in tablets
The body also needs zinc after Covid-19.
It is a mineral essential for a healthy immune system.
If you are deficient in zinc, then the likelihood of re-infection with Covid-19 increases.
Take vitamins D3
Vitamin D is proven to be more than just a vitamin.
In fact, it is a hormone that is involved in many body systems, from bone health to muscle function to immunity.
- Vitamin D can be produced by our skin through the ultraviolet light of the sun.
This is one reason why getting outside at least three times a week for 30 minutes is beneficial.
It is also found in some foods. - Guidelines for vitamin D are expressed in either ME (international units) or mg (micrograms).
The recommended daily allowance for vitamin D is 1000 IU (15 mcg) for ages 1 to 70, and the same for ages 71 and older.
However, recent studies show that we may need more.
You can buy any amount of vitamin D3 here - The supply of vitamin D in food is quite limited, you should always take extra supplements.
- It is almost unrealistic to get enough vitamin D from food, so vitamin D capsules should be added to your diet.
Keep your microflora healthy
In addition to our skin, our gut also protects us from all sorts of infections.
The health and structure of our gut is affected by genetics, food, medications, and the environment in which we live.
As we age, our gut becomes more vulnerable.
- Probiotics are bacteria that can help us in different ways.
There are different strains of probiotics, each affecting our health by helping or reducing the risk of diarrhea, respiratory infections, even acne! - Probiotics are found in fermented foods like yogurt, kefir, sauerkraut. Even one yogurt a day with active cultures is very beneficial.
- Prebiotics are found predominantly in fruits, vegetables, legumes and whole grains.
Eating these foods helps support healthy digestion as part of a healthy immune system.
Calcium
Did you know that our muscles and bones talk to each other?
When we lose muscle strength, we lose bone density.
So, again, recuperation and rehab exercises combined with a balanced diet will help you in many ways.
Omega-3’s.
Omega-3’s can help reduce inflammation.
When the body is recovering, the body is exhausted and vulnerable with inflammation, so Omega-3 consumption can be helpful.
It’s also important to understand that we absorb very little omega-3 from foods.
Therefore, it is necessary to take supplements in conjunction with food.
- It is recommended to eat oily fish twice a week and a handful of nuts several times a week.
- It is important to note that there are other types of “healthy fats” besides Omega-3 that can be beneficial, particularly monounsaturated fatty acids.
Examples of these foods are olive oil, avocados, lots of nuts/peanuts and seeds.
It is always important to drink enough water.
Drinking water, just like eating food, is better on a certain schedule.
After all, our bodies absorb fluids better when we drink throughout the day, rather than drinking a lot of fluids at one time.
Bottom line
- The nutrients in whole foods work in synergy to support your immune health and promote overall health.
- Choose vitamin-rich nutrients to help maintain health.
- Make sure you have enough vitamin D in your diet.
- Maintain a healthy gut environment to reduce further risk of infection and maximize absorption of the beneficial nutrients you eat.
- Supplement your diet with Omega-3 supplements.
- Continue to wash your hands regularly, get enough sleep, and maintain social distancing.
Check with your healthcare provider regularly to assess your recovery progress.
