Post viral or post COVID exhaustion is a common problem. After most infections or any illness, doctors advise rest and recovery to the patients. During the infective phase, our body is fighting a battle with the invading organism. Symptoms that may occur include fever, loss of appetite, exhaustion, nausea, vomiting, and restlessness. Once the battle has been won, the body then starts to repair itself and build up what it lost. However, as this takes some time the symptoms associated with weakness will manifest. Common symptoms include general weakness, fatigue, tiredness with minimal physical/ mental activity, decreased memory/concentration, sleep disorders, headaches, vertigo and in some cases Blood Pressure and heart rate changes. These symptoms are collectively referred to as Post COVID ASTHENIA.
Here Are Some Expert Diet Tips And Tricks To Deal With Post-COVID Fatigue:
1. NOURISH YOUR BODY: Food, we all know, is the best medicine for weakness. Post COVID, the appetite may not be good, so try to eat small frequent meals rather than large ones.
Eat a lot of fruits as they give sugar, electrolytes and fluids that hydrate the body. In addition, the vitamins and minerals will help the body heal and get the exhausted immune system back in form.
Have adequate carbs. They are the best source of energy for your body. While complex carbs are advised usually, simple carbs will be more beneficial at this stage as the body will have to do minimum effort to get energy. Rice, breads, potato can be used to make tasty treats that are easy to digest and assimilate.
Proteins are the building blocks of our body, our cells and our immune system. Taking adequate proteins is essential to get your strength back. If dals and chicken and eggs don’t appeal, try a piece of plain tea cake, or some dal soup. Fermented dairy as yogurt and dahi will help recolonize the gut and help with digestion and mouth taste.
Fluids: Instead of plain water, take electrolyte rich drinks like coconut water, fresh lemon water, chaas, aam panna, khus sherbet and juices. A little extra sugar will not be a bad idea but too much might cause bloating and gas. Diabetics can choose coconut water, lemon water and diluted apple juices.
Nuts and seeds provide a lot in small amounts. Soak some almonds and chew through the day. You can eat some sugar-free energy bars made with nuts and dates. Nuts are naturally rich in healthy oils and phytochemicals, providing a lot of energy in small amount and helping scavenge free radicals reducing the inflammatory markers.
2. Move around: Do not exercise immediately but do start some physical movements like gentle stretches and light strolls. This will help you get our balance back and also help the muscles get back into shape after a long bed rest.
3. Sleep is important, listen to your body and get some shut eye as and when the body demands so. It helps the body recover faster. Fighting off the sleep will cause stress at this stage.
4. Relaxation of the mind is also important. Listen to music or meditate. Read a book, or just watch your favourite movie. It will help you recover.
Post an infection like COVID you need some time to get back in top gear. Do not be in a hurry, listen to your body and gently ease it back to normal!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.