Globally, the Covid-19 pandemic has been a major challenge for human society in terms of health, financially and also psychologically. Many people became infected with Covid-19 and also lost their lives to it.
When you were sick with coronavirus, you were dealing with how to reduce the severity of symptoms and get well. But now that you are out of it and want to resume your normal energetic life; we can help you with some health advice to regain your lost strength.
The Post-Covid-19 Health Councils are –
Adopt healthy eating habits –
- Good nutrition plays a crucial role in regaining the lost energy.
- Prefer to eat homemade food as it gives you control over your diet and encourages you to use healthier ingredients.
- Eat healthy foods such as vegetables and fruits with lots of dietary fiber.
- Consider water as your best friend; increase your water intake because it reduces weight and your appetite. It limits the increase in sugary drinks, sodas and alcohol that are unhealthy.
- Keep nutritious snacks on hand so that in the middle of the day, if you feel hungry, do not skip junk food or other unhealthy foods. Nutritious snacks include almonds, cashews, other dried foods or other healthy snacks that are high in fiber and protein. Avoid too much sugar, fried and processed foods.
- According to experts, physical exercise helps restore Covid-19. It releases endorphins which are the body’s natural painkillers and mood lifts.
- Start with slow walks and after a few days, when your body is used to it, gradually increase the duration and intensity. Avoid intense training; also try breathing exercises, meditation, aromatherapy, yoga and tai chi.
- If the air quality is polluted outside, try a yoga session or exercise video inside your home.
- Keep a positive attitude
- Wake up early (before 7:30) and get morning sun. It makes you sleep better, stress-free, improves immunity, reduces depression and provides longer life. Morning sunlight also provides vitamin D along with better calcium absorption.
- Good sleep is important to fight infections and prevent them if you are not sick.
- Improper sleep lowers immunity; When we sleep, our immune system releases cytokines. Cytokines help with sleep regulation.
- Stay away from using electronic gadgets for 30 minutes before bedtime. Gadgets keep us psychologically engaged, and the blue light emitted by the smartphone screen reduces the production of melatonin. Melatonin hormone controls our sleep-wake cycle, so when there is less melatonin production, we may experience insomnia, fatigue and irritability during the day.
- It was observed that Covid-19 volunteer patients exhibited a low frequency of depression and a high frequency of insomnia, sleep disorders, “brain fog” and fatigue that existed for weeks or months from the onset of viral illness.
Tips for healthy sleep
- Yoga or meditation
- Reduce your coffee or tea intake, especially before bedtime
- Reduce screen time before bedtime
- Have a regular sleep plan
- Reconnect with family members and friends to improve your mental health.
- Sharing your Covid-19 experiences with other emotions and thoughts can be a stress buster.
- Connect to people on the Internet or by phone, their support can significantly relieve stress and help you live a happy life.
- Keep yourself busy with hobbies or other activities that you enjoy doing. Keeping your mind busy will help you to be distracted from other negative thoughts and help you with productive thinking.