Recovery from COVID-19 doesn’t end after you leave the hospital, or when your quarantine ends. It is a continuous process of rebuilding our immune system which can be done with the following steps. Through these tips, you will be able to boost your immunity to regain your strength slowly but effectively. and move towards going back to your daily activities. COVID-19 doesn’t only affect our physical body, it also affects our mental state, thus we must give it equal importance in the rehabilitation process.
- What you eat matters – It is vital to focus on boosting your immunity even after you recover from COVID-19 .
- A well-balanced diet improves our body’s immune function. Include fresh fruits and vegetables and avoid processed food.
- Increase your daily water intake. Water transports nutrients and compounds in blood, regulates your body temperature and gets rid of waste. Try to drink 8-10 cups of water a day.
- Whenever possible avoid saturated fats, full fat milk products and processed meats.
- Limit the amount of salt and sugar you consume with your diet.
- Reduce consumption of alcohol and cigarettes as they reduce immune function and have an adverse effect on other body functions as well.
- Food items that help boost your immunity: citric fruits, spinach, red bell peppers, yogurt, broccoli, almonds, garlic, sunflower seeds, ginger, kiwi fruit, turmeric, green tea, papaya, poultry, shellfish. All of these foods are rich in vitamins, minerals, antioxidants and fiber, all of which play a crucial role in boosting our immune function.
- Exercise: Physical therapy helps to reduce the likelihood of mental health conditions that may occur because of limited mobility. It helps restore function to the muscles after prolonged periods of inactivity.
- Areas of exercise to focus on for rehabilitation: Breathing, upper body mobility, full body movements, strength building and endurance. Gradually increase the duration and the complexity of the exercises as you build your body’s strength and mobility.
- Focus especially on breathing exercises that improve your lung function. COVID-19 can have long-term effects on lung function in some people that have chronic illnesses that affect the lungs.
- Do not jump back to intense routines of exercise that you may have followed Pre-Covid . Take things slow and a walk for progressively longer durations each day would be a good way to start exercise .
- Release stress and relax
- Sleep is the best medicine: It enhances your immune function, fights infections and helps the body focus.
- The stress from living through a pandemic can be enough to make it difficult to sleep at night, but we must make an active effort to prioritise good sleep. It is better for our mental and physical health.
- Stress created by the overwhelming amount of negative news can be aggravated by lack of sleep.
- Incorporating a bedtime routine can help your body to know that it is time to rest.
- Connect with others: During these times of uncertainty it is crucial to connect with friends and family to reduce the feeling of isolation.
- Do not hesitate to ask for help when required, if it is from family, friends or medical professionals.
In addition to these activities, there is a specially curated health program available that is designed to ensure you are on the path to a full recovery post-COVID-19. This program will help assess your health through a series of tests along with providing you a physician-guided path to recovery and wellness.
It is essential to keep your health on track. The need for chronic disease management and prevention doesn’t disappear during the pandemic. Have regular check-ups to prevent the need for urgent care.