When sick, the body goes through a trying time as it lacks nutrition and energy in its fight against infection. Not only is immunity compromised, overall health deteriorates as the body tries to overcome illness and recover. The body’s response to testing positive for the coronavirus is similar, with the infection affecting different people with different levels of severity. Read also – Milkha Singh’s wife, Nirmal Kaur, dies from complications related to Covid-19
As the second wave of COVID-19 infections continues to sweep the country, it has affected thousands to date. With symptoms ranging from mild flu-like symptoms to severe cases affecting the lungs, respiratory system, heart, and even the brain, the short- and long-term impact of the virus on the body is pronounced. From debilitating weakness to loss of smell and taste, infection often results in a general loss of appetite. All of this, combined with the multiple lockdowns imposed by the government to curb the spread of the infection and the suggestions for home quarantine in cases of mild to moderate positive COVID cases for otherwise healthy individuals, could lead to impaired health outcomes. normal eating practices. As access to markets is limited, accessibility to fresh produce could also be affected, which could lead to the consumption of more highly processed foods high in sugar, fat and salt. Also Read – Tamil Nadu Lockdown Relaxed, Unlocking Process In 27 Districts As Of Monday | Check details
At times like this, when the immune system needs to be stronger than ever, good nutrition is a must. Not only should you continue to be mindful of what they are consuming, but it is absolutely essential to plan a healthy and healthy diet that meets the daily nutritional needs of the body. A balanced diet along with basic exercises to facilitate deep breathing and relaxation of body and mind go a long way in helping the body fight off COVID-19 infection and get you back on your feet. Also Read – Deployment of Sputnik V to Indraprastha Apollo Hospital in Delhi by Next Week
Shona Prabhu, Sports nutritionist and founder of NutrifyMyDiet & Supporter of Right To Protein shares the key factors to keep in mind when planning and managing your diet during COVID-19 infection that will boost your overall recovery process.
Known as the building blocks of the body, protein helps build muscle and tissue, repair cells, and build immunity. Protein is essential for overcoming the wear and tear of your body’s cells, which is particularly accelerated when COVID is positive, and it is essential to include adequate sources of protein in your daily diet during the recovery and post-recovery phase. . Plus, protein replenishes energy, making it the perfect nutrient for overcoming weakness, while improving gut health and overall digestion. Therefore, meeting his daily protein requirement is essential when affected by COVID-19. A daily protein intake of 1 g per kg of body weight throughout the day can play an important role in recovery.
Whether it’s a hot lentil or chicken soup to soothe a sore throat; milk and dairy products such as cheese, paneer and yogurt for making healthy salads and comforting curries; soy products such as tofu and soy chunks to recreate tasty Asian stir-fries to satiate the taste buds; Baked fish stews such as salmon and mashed potatoes on the side for a balanced serving of protein. Soy is also rich in vitamin C, folic acid as well as omega-3 fatty acids which help build and maintain a healthy body. You can make keema with soy granules or bake with a healthy touch of soy flour and soy milk, the options are plentiful.
While most of us count our daily calorie intake at other times, for those suffering or recovering from COVID-19, the lack of calories in our diet could actually cause more harm than good when your body is in dire need of energy. Important for the proper functioning of the heart and lungs, including high calorie foods in your diet is essential. Make sure the calories consumed are healthy – whether they are whole grains such as wheat, corn and rice, potatoes, cereals, bread and pasta – add a daily dose of calories with your meals to recover more quickly. Including nuts and dried fruits such as almonds, walnuts, dates and more as mid-meal snacks when appetite decreases can be beneficial. In addition, many of these foods contain protein in varying amounts; therefore, they contribute to the overall protein requirement.
Along with a high protein diet, it is imperative to consume an adequate amount of vitamin C during recovery. It is essential in the recovery process as it contains antioxidants and strengthens overall immunity. With COVID-19 known to negatively affect one’s respiratory system, a daily dose of vitamin C is crucial. Fresh fruits such as oranges, musk melon, mango, pineapple or even guavas, avocados, kiwis and grapefruits, which are also high in protein, are ideal sources of vitamin C. in a healthy smoothie made with regular milk, soy milk or almond milk. or create a rainbow-colored fruit salad – make sure you get your double dose of vitamin C and protein.
Along with adequate protein intake to keep our immunity in order during COVID, getting enough fiber is just as important, and soy is one of those ingredients that can take care of both protein and fiber. . Recently, the Food Safety and Standards Authority of India detailed the importance of adding soy foods to our diet. Soy foods are made from soybeans, a healthy source of high-quality protein, making them a perfect option for those on a strict vegetarian diet.
In addition to all of the above, make sure you stay hydrated throughout the day. Drink plenty of water as it is calorie-free and contains protein and vitamin C – it is important that your body gets enough and more hydration. To maintain a healthy diet, limit your intake of sugar and salt and replace saturated fats such as butter and ghee with healthier, unsaturated fats such as olive, soy or sunflower oil while cooking. , as recommended by the Indian government.
Exercise regularly, whether basic breathing exercises or meditation follow all recommended medications; and eat healthy home-cooked meals not only to try to beat the COVID-19 infection, but also to bounce back faster, not too bad from wear and tear. Stay safe, take all necessary precautions and be #HealthyAtHome!