The aftermath of Covid-19 is marked by weakness and tiredness, which can last for a long spell sometimes. Now, among reasons for Covid fatigue are high-stress levels, nutritional deficiencies, and viral load. To treat this condition, you have to take self-care measures. Here, we’ve listed some easy ways of providing nutriment to your body to aid the recovery process.
- Add complex carbs to your diet
A good way of boosting your energy levels is by adding energy-dense foods to your diet. Carbohydrates can help to regain energy, so you must consider incorporating them into your diet. Whole grains, lentils, sweet potatoes, and healthy fats rate high in carbohydrates. Remember carbs do not harm your health; only ensure to opt for complex carbs and not simple carbs.
2 . Increase your protein intake
The addition of proteins is a welcome addition to your dietary regime because these nutritional compounds are the building blocks of your body. When you’re ill, you lose a lot of muscle. That said, you can strengthen your muscles and prevent them from breaking down by increasing your protein intake.
The daily recommended limit of proteins is 1.5 gms for every kg of your body weight. Some foods that are rich in proteins include eggs, lentils, chicken, millets, pulses, and fish.
3. Load up on the Omega-3 fats
Adding omega-3 fats to your diet helps because these nutrients reduce inflammation in the body, which occurs with illnesses. Among omega-3 fats are docosahexaenoic acid, eicosapentaenoic acid, and alpha-linolenic acid
Foods that contain the omega-3 fatty acids are salmon, flaxseeds, mackerel, walnuts, chia seeds, and soybean oil. The medical experts suggest taking omega-3 supplements for two months after recovering from Covid-19.
4. Improve your gut health
In cases where your gut becomes infected, you may complain of issues such as diarrhea and indigestion. These problems occur because of changes in the microbiome. To improve your gut health, you should add both probiotics and prebiotics to your diet. Some probiotic sources are sauerkraut, fermented rice kanji, idli, buttermilk, and curd. Among prebiotic foods, you have grains, salads, onion, garlic, and apples.
5. Have foods that are rich in vitamin-D
Most people have a vitamin-D deficiency, which can lead to other complications. Moreover, vitamin-D is required by the body for maintaining weight, reducing hair fall, improving immunity, and regulating the secretion of hormones.
To fortify your body with vitamin-D, you must spend time outdoors in the sun for promoting vitamin-D synthesis. Also, you can add foods that contain vitamin-D to your diet. These include egg yolks, yogurt, fortified milk, fortified orange juice, fortified cereals, mushrooms, tofu, and cod liver oil.
6. Do not forget to hydrate
Drinking adequate water is important when recovering from any ailment. Water helps you to recuperate by efficiently distributing the nutrients within the body. More so, water helps to flush the toxins in your body via urine and sweating.
Other things to remember
For timely recovery from the Covid-19 infectivity, you have to sleep well, be happy, and stay active.