Dr. Smita Sale, Homoeopath and Dietitian
"The art of medicine consists of amusing the patient while nature cures the disease", said the French enlightenment writer Voltaire way back in the 17th century which people might relate more to in this pandemic because of the non availability of the vaccine. If you are having queries regarding recovery from covid-19 or post covid-19 care, you are at the right place. Getting back in form after any disease is a difficult journey. And given what we know about COVID-19 and the immense impact it has on patients’ lives, this road to recovery is naturally expected to be more intense. After going through COVID-19 infection which may cause devastating effects on the respiratory system and nervous system along with the loss in energy, most people form adequate antibodies which prevents them from contracting the virus again. Nonetheless, it's an unknown territory for the medical practitioners across the world, as to how long can that immunity stand. Therefore,it's a must to follow the below-mentioned 5 easy steps to regain the lost energy after recovering from Coronavirus infection.
Key Highlights:
- Studies show that nearly 60% of the patients who came after hospitalization suffered from fatigue, lethargy, and tiredness in the weeks following recovery.
- As per WHO, limiting your daily intake of salt to 5mg (1 table spoon) per day can make traditional home cooked food more effective in post Covid-19 care.
- While on an average, a COVID-19 patient usually recovers in 3 weeks, studies have pointed out that people may suffer from kidney, lungs and heart ailments post-recovery as well.
Over the past few months, Coronavirus has completely changed our lives. People were caged indoors. Major lifestyle changes were seen. It has affected billions of people around the world. This pandemic has affected different age-groups in different ways. All of us are looking forward to moving back to our normal lives but with the vaccine months away; it is necessary to boost immunity at home after recovering from corona virus in order to avoid relapse. Maybe the coronavirus is telling us that it's time to rethink everything about how we are living our lives. While the standard laws of staying safe suggest everyone to cover their face with a face mask, wash hands regularly and practice social distancing, a reminder of how to keep with your well-being does not cause any harm.
Here are the 5 Easy Steps to regain the lost energy after recovering from Coronavirus infection:
- 1. Instead of rushing with your regular life routine, give yourself adequate rest.
Studies show that nearly 60% of the patients who came home after hospitalization suffered from fatigue, lethargy, tiredness in the weeks following recovery. Accepting the fact that your body is in a weakened state and adjusting your expectations accordingly is very important. You might want to engage in all your regular activities, but that’s a want, not a necessity. Energy, in your case, is the most precious commodity. Saving it should be your highest priority. If you can get some work done while sitting then choose that over the work where you have to stand, bend, walk or reach high. While resting does not only mean sleeping throughout the day; it also involves calming your mind and managing your expectations from your body while taking one day at a time. Adequate sleep will help to regain your health which will empower your immune system. Apart from the daily dose of 8-10 hours of sleep, include an afternoon nap in your recovery schedule because any other treatment is useless without proper rest.
- 2. Avoid immediate intake of junk food and stick to nutritious home made food.
When a patient returns from hospital he/she faces problems such as lack of energy, lethargy, tiredness, weight loss and body aches due to heavy doses of antibiotics. Since your body has been exposed to numerous medications which definitely helps in recovery but deteriorates your health, your diet must be nutritious enough to neutralize the negative effect. A protein rich diet including pulses, legumes, milk, yogurt, cheese, peanuts, soy, egg, fish, and chicken can help repair damaged tissues and will increase muscle loss as well as boost Immunity. Traditional home cooked food with salt not more than 5 gm/day (as per WHO guidelines) and inclusion of ghee can make the food effective without adding any fancy supplement. Since you must have been consuming healthy food throughout this pandemic and the recovery period, it is natural for you to crave for outside junk food. To overcome these cravings don't order food immediately or keep your stomach empty. Instead, find alternatives like preparing pizza at home with a wheat/jowar base and add as many vegetables as possible or baking cake with wheat flour and add dry fruits like raisins and walnuts.
- 3. Take help from the natural doctors :Air, Water and Sunlight.
Air, Water and Sunlight are the 3 best doctors; most importantly the natural ones that won't charge you a penny for recovering from Covid-19. These 3 underestimated natural resources have the capacity to rejuvenate and re-energize a drained Covid patient.
Sunlight: A simple walk in your compound before 10am or sitting in your balcony can expose you to the ‘sunshine vitamin’ i.e. the Vitamin D which has become deficient in our body because of continuously being at home or quarantine centres throughout the lockdown. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. An average daily intake of 10–20 micrograms of Vitamin D per day is required in order to boost your immunity.
Air: Try to sit near plants in your locality in the morning and practice deep breathing for 30 minutes per day. Fresh air will help the airways of your lungs to dilate fully and help in cleansing lungs. When you exhale and breathe out through your lungs, you release airborne toxins from your body. Pranayamas like Kapalbharti and Anulom Vilom can prove to be very useful for deep cleansing of the lungs in order to pump in oxygen to increase blood flow to regain energy. Water: During infection and hospitalization, lots of fluids are lost from the body due to fever and infection. You must make sure that you keep your body hydrated by consuming 3 litres of water per day. Water is a key weapon that flushes out toxins, aids in digestion and helps in regaining energy. Along with water you can add juices, soups, kadhas, herbal tea, butter milk and detox water( mint/lemon water) in your daily diet. Try to avoid large amounts of strong coffee, strong tea, and especially caffeinated soft drinks, alcohol. They may lead to dehydration and can negatively impact your sleeping patterns.
- 4. Focus on alarming signals from your body and accordingly include immunity boosters in your daily diet.
After discharge, your body is weakened and deteriorated. Whether it is a pestering headache or an episode of fatigue, it is essential to focus on any noticeable signs that your body isn't approving the post-COVID situation. Stay in constant touch with your primary care physician if any such issues crop up in the post-recuperation period. Meanwhile, to regain energy and immunity at home, consume citrus fruits and leafy vegetables like spinach for Vitamin C, Broccoli for antioxidants and sunlight for Vitamin D, along with 75-100 grams of protein rich food if you don't want to take any supplements. Include dairy products like milk, curd and paneer in your diet. Indian spices like turmeric have the capacity to boost immunity just like traditional herbs like tulsi, neem, bhui amla, giloy and ashwagandgha. If you do not like the taste, try having herbal juices, fruit salads, raita, fruits with chat masala, milk/curd with a bit of sugar to suit your taste buds.
- Perform light workout to take care of your physical as well as mental health.
Exercising might be troublesome in case you're recovering, and your body is weak, however, gradually bringing it to your everyday schedule will make you both physically and mentally healthy. WHO recommends us to be physically active during self quarantine in the post Covid care phase. Daily practice of light exercises like Stretching, Yogasanas, Pranayamas and a bit of walking under expert guidance for at least 20-30 minutes a day can be very useful. During hospitalization, patients are isolated which may lead to mental distress and anxiety. The virus is known to damage your memory cells. In order to regain the lost attention, cognitive thinking abilities, and memory, invest some of your days' time in playing puzzles, memory games and activities that make you think harder. Ayush recommends mindfulness, meditation in order to conquer negative thoughts in our mind. If you are facing sleeplessness, you must relax your mind by reading a book or listening to soft peaceful music before sleeping.
A lot of recovered patients are returning to hospitals, complaining of heart issues, mental distress and much more. Hence, it is even more crucial that we do not simply wait for a vaccine to get over the COVID crisis but take strong measures to keep ourselves away from dangers. While normally, a COVID-19 patient for the most part takes 3 weeks to recover, new researches have called attention towards those individuals who may have experienced impact on their kidney, lungs and heart, long after they recovered. Other conceivable long-haul effects of COVID-19 are neurological conditions and mental health issues as studies suggest that the infection can likewise attack the brain cells and the nervous system. If you have any chronic illness and you take regular medication for the same, it is strongly advised to monitor your symptoms closely (checking blood pressure, sugar levels etc,) and consult your healthcare provider if the dosage needs revision. While contracting COVID-19 may have given your body a certain degree of immunity from the disease, emerging studies have suggested that it is most likely temporary. Hence, continue wearing face covers or face masks in public places and practise social distancing and follow the above mentioned easy steps to regain the lost energy while recovering from Covid-19 at home.
