The post covid recovery time period can stretch from 2 weeks (for mild infection) to more than 12 weeks in cases of chronic Covid-19.
You may still feel week even after 2 weeks of recovering from coronavirus. That’s because your body’s immune system went into overdrive when battling with coronavirus.
Making the recovery process an energy exhaustive process even if you had a mild infection for a few days.
The recovery period can be shortened if you focus on immunity-boosting food, exercises and lifestyle changes mentioned in the article.
A summary of the tips and time period to follow is tabulated under –
|Fast post covid recovery tips||Time period to follow|
|Eat Foods that Boosts Energy and Reduce Inflammation||For a month or till you feel energetic to perform all your routine work|
|Stay Hydrated||You can make the tip part of your life because the covid is there to stay longer.|
|Eat small portions at a time||You can continue life long as a part of healthy eating habit|
|Add supplements & vitamins||As recommended by your doctor|
|Take Ayush Kadha||Take kadha for a month or so|
|Exercises to support lung health||Until your lung has recovered 100%|
|Rebuilt strength, flexibility and mobility exercises||You can make the tip part of daily exercises|
|Steam Inhalation||For 15 to 20 days during initial recovery days or for the time you have congested nasal|
|Take plenty of sleep and rest||Can be carried on as a part of a stress-free lifestyle|
|Memory exercises and games||Follow for an initial 1 to 2 weeks. Practice longer if you show cognitive disability.|
Covid Fast Recovery Tips to Regain Immunity and Vitality Through Proper Foods
Focus on food first because that is the easiest path to regain lost strength. With proper foods and eating right, you can gain your strength back in a few days.
#1. Eat Foods that Boost Energy and Reduce Inflammation
Have at least 1 gram/ kilogram of your body weight as protein in your daily diet to repair the damaged muscle tissue. Proteins will also help you fight fatigue, weakness and cramps (if any).
Protein-rich foods –
- Pulses & Legumes
- Paneer & Curd
- Nuts and seeds
- Soya products
Eating anti-inflammatory foods will help reduce lung inflammation and promote easy breathing.
Foods that help fight inflammation include –
- Leafy Greens
You also need to add immunity-boosting foods to your diet such as
- Lemons, oranges, amla, and pineapple for – Vitamin C
- Chickpeas, pumpkin seeds, nuts and beans for – Zinc
- Eggs, Soya, Milk and ample sunlight for – Vitamin D
American Society for Parenteral and Enteral Nutrition (ASPEN) recommends patients recovering from Covid to have –
- 2000 – 2500 calories per day
- 75 – 100 grams protein per day
- Minimum 3 liters of fluid per day
#2. Stay Hydrated
Water, electrolytes and body fluids, are essential to provide stability for tissues and organs of the body.
Water helps in routine processes like digestion, excretion, absorption of nutrients and maintaining hemodynamics (i.e dynamics of blood flow).
During Covid or in the case of other illnesses such as viral fever or flu, the body loses water rapidly.
An adult with a 102-degree fever loses an extra 900 ml of body water due to sweating and an additional 90ml due to coughing and breathing every 24 hours.
Losing 2% of your body’s water irrespective of any disease can negatively affect your mood, memory and coordination.
Dr. Jagmeet Madan, National President, IDA and Dr. Shweta Khandelwal, Head- Nutrition Research, Public Health Foundation of India, suggest an intake of 6 to 8 glasses of water every day as one of the measures to recover faster from coronavirus.
Both the doctors also suggested other fluids mentioned below for hydration –
- Coconut water
- Herbal tea
- Soups & vegetable stews
#3. Eat Small Portions at a Time
American Society for Parenteral and Enteral Nutrition (ASPEN) recommends patients recovering from Covid eat 6 times a day. To eat every 2-3 hours even if you are not hungry.
That’s because taking small meals helps manage appetite by keeping you satiated (feeling full) thereby removing chances of developing food carvings.
Smaller and frequent meals keep your energy level stable and make it easier to do your day-to-day work without getting exhausted.
Regular food intake –
- keeps your blood sugar levels under control
- stops you from going into starvation mode
- overall boosts metabolism
An efficient metabolism allows your body to use carbohydrates, protein and fat to fuel your body throughout the day.
#4. Add Supplements and Multivitamins
Direct food consumption is recommended because foods provide more than one nutrient instead of taking a specific supplement pill. Collectively nutrients work better to build and repair the body.
First, you should try to consume vitamins and mineral-rich through foods like green leafy vegetables, citrus fruit and nuts.
In case you are still deficient then you can add below-mentioned supplements & multivitamins –
- Protein supplements for muscle repair
- Vitamin C, D and Zinc supplement to support immune function
- Omega 3 Fatty acid supplement to reduce excess inflammation
- Multi-vitamin/ minerals to make up for gaps in daily nutrient intake
Note – Better you should consult your doctor before starting supplements or multivitamins on your own.
#5. Take Ayush Kadha
Ministry of Ayush advises using kadha (decoction) made up of essential spices and immunity-boosting herbs such as –
- Tulsi (Basil),
- Dalchini (Cinnamon)
- Kali Mirch (Black Pepper)
- Shunthi (Dry Ginger)
- Munakka (Raisin)
You can add jaggery (natural sugar) and fresh lemon juice suited to your taste if needed.
The antiviral and antibacterial properties extracted from herbs in the kadha will aid your post-Covid recovery process by boosting your immunity. Thereby making you stronger and more immune to other infections in a natural and herbal way.
The Dalchini in the kadha is an anti-oxidant helpful in limiting the damage caused in our body cells by the free radicals.
Kadha in the powdered form is available from Dabur and Zandu or can be prepared at home easily by watching the below video.
Covid Fast Recover Tips to Increase Flexibility & Mobility
#6. Exercises To Support Healthy Lung
You need to get your lung capacity back so that it can supply the required amount of oxygen to your body parts. The normal oxygen level in your blood should be 95% or higher.
Reduced lung capacity leads to breathing problems and the body parts receiving blood having a lower oxygen level.
3 Breathing exercises to improve lung capacity –
#1. Incentive Spirometry
#2. Pursed Lip Breathing – Seated
#3. Diaphragmatic Breathing – Seated or Lying
The below video will help you perform all three exercises –
If possible also start cardiovascular exercise such as walking, stretching and jogging that will help your lungs work better.
If your body permits then you can do deep breathing exercises, yoga and meditation. Which will improve your respiratory health along with reducing stress.
#7. Rebuilt Strength, Flexibility and Mobility Exercises
The pain and weakness could be related to muscle damage from Covid-19. Nearly 45% of patients experience muscle pain while fighting coronavirus.
Rhabdomyolysis, (a medical term used to denote breakdown of muscle tissue), maybe a late side effect of the coronavirus. The breakdown of muscle tissue involves the release of enzymes such as creatine kinase and lactate dehydrogenase into the bloodstream causing pain and weakness.
The core muscles and proximal leg muscles such as the gluteals tend to atrophy (lose muscle) quickly.
The core consists of the muscles in your midsection, or torso, surrounding the spine and pelvis. Core also includes the abdominal muscles at the front, muscles within the lower back, and around your sides.
Core muscles help you perform daily tasks like getting up from a chair, standing, walking, vacuuming, lifting things, sitting and help improve breathing efficiency.
9 Exercises for Flexibility & Mobility that you can do at home after Covid-19.
#1. Trunk Rotation
#2. Cervical Retraction
#3. Seated Trunk Rotation
#4. Thoracic Extension
#5. Chest Opening
#6. Hip Stretch
#7. Hip Flexor Stretch
#8. Calf Stretch
#9. Repeated Lumbar Extension
The below video will help you perform the above exercises with ease.
Other Tips to Recover Fast From Covid
#8. Steam Inhalation
In the post-Covid recovery period also, regular intake of steam will lower respiratory region inflammation caused due to Covid and calm the nasal tissues.
That’s because – warm water vapors loosen the mucus in the nasal passages, lungs and throat region. Steam therapy also relieves the swollen blood vessels in the nasal passage and eases congestions.
Overall the therapy –
- Causes thining of mucus so that it can pass out easily
- Relaxes throat muscles
- Lowers soreness and inflammation
- Dilates blood vessels thereby improving blood circulation
- Opens pores and releases bacteria and trapped dead cells
- Helps hydrate face skin by increasing oil and sebum production
#9. Take Plenty of Sleep and Rest
Ample sleep supports the immune system. A healthy immune system reduces the risk of further infection and helps faster recovery.
As compared to which sleep deprivation weakens the body’s defense system and makes you more vulnerable to contracting virus.
Getting enough sleep & rest also helps you conserve energy and balances your body’s hormones. Which in turn can avoid mood swings, and also help in combating depression and anxiety.
You can follow the below-mentioned expert’s advice to get better sleep during recovery –
- Create a sleep schedule of 7 to 9 hours
- Turn off mobiles, TV and devices (PC, laptop) an hour before bedtime
- Limit daytime afternoon nap to less than 30 minutes
- Lower bedroom temperature or try an eye mask to enhance your sleep
#10. Memory Exercises and Games
While fighting with Covid and also during the recovery one can struggle with –
- Having a lack of concentration,
- Brain fog (clear thinking),
- Memory and recall issues
The diminished cognitive abilities will impact your day-to-day activities, relationships and professional life.
People even with mild to moderate Covid-19 symptoms are likely to have cognitive changes as per the Havard Health Blog.
Cognitive refers to the mental process involved in gaining knowledge and comprehension like thinking, remembering, judging and problem-solving.
Memory training and intellectual stimulation activities like playing memory games, using computers and reading books keep you engage.
The activities will keep you stress-free and also prevent cognitive decline. You can also add puzzles, numbers and word games to your daily routine.
Other activities to manage cognitive disabilities include –
- Adjusting your expectations by allowing more time to your body and mind
- Regular physical exercise help prevent or slow cognitive decline
- Taking a low-fat diet along with fruits and vegetables
- Performing complicated tasks in more number of steps
Things to Avoid While Recovering From Covid-19
- Use of alcohol and tobacco
- Watching Covid news and using excess social media
- Exerting yourself physically overcapacity
- Avoid passive smoking
- Eat less salt and sugar
- Avoid processed meat because they have high fat and salt
- Limit consumption of soft drinks and soda
The battle from Covid-19 is long and demands patience. The above tips and activities will help you receiver fast and get back to your normal routine work and life.
Let me know in the comments if you know of any other tips that have helped you recover soon post covid-19.