Major health areas that are frequently affected and must be addressed include: When the musculoskeletal system takes a hit from COVID-19, it reverberates throughout the body. Mooney is a physical therapist in acute care orthopedics at Hospital for Special Surgery in New York City. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair (33). Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight. Patients can lose up to 30% of muscle mass in the first 10 days of intensive care unit admission, research shows. This reduces stress on your body, allowing the food you eat to go towards rebuilding your strength. After you have fully recovered, its important to work towards rebuilding it. U.S. News & World Report discusses suggested strategies to improve health and regain strength after recovering from COVID-19 according to experts, including Brianne Mooney, PT, DPT, SFMA 1, physical therapist at HSS. If you prefer strength training, use your body weight only or the lightest weight possible and build up from there. Theres no cookie cutter solution or 5-step plan that is proven to help you overcome fatigue faster. "Eat throughout the day, and choose nourishing foods to ensure you get enough energy. Fore also recommends adding in bland items like roasted or baked chicken, eggs, low-fat milk, yogurt, and nut butters for food options that won't make you feel as nauseous but will offer you nutrients. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition. In addition to writing for Eat This, Not That!, she works as the content editor for Inhabitat. Create an eating plan and make regular meals and snacks part of your routine. For people recovering from a mild case of COVID, Fore recommends listening to your body. "Here in the hospital, we are starting exercise even on the day of admission if vitals are stable. Its similar to what happens after you overly exert yourself with rigorous exercise or a marathon, Dr. Mucci-Elliott explains. Last medically reviewed on August 12, 2020. Avoid. Eating a nutritious diet is important whether you're in good health or not. Instead, focus on slow, light movements, like walking. A lot of my patients would say just having someone validate what theyre experiencing is probably a big thing, Zanni says. Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals including vitamin C, carotenoids, and manganese that may optimize immune response and help your body recover (35). She explains that lack of movement significantly exacerbates muscle loss, while movement can feel impossible with the energy-draining disease. It really comes down to the pillars of good health that support a strong immune system and good overall health, Dr. Dasgupta says. Especially with the latest Omicron variant, sore throat is a prominent symptom of COVID. This is the time to focus on research that addresses symptoms like this. "While some fatigue is expected, if you have shortness of breath or chest pain, you should stop exercising and see a physician. Prebiotics are found mostly in fruits, vegetables, beans and whole grains. Slowly work back into your exercise routine. With COVID, the immune system goes into overdrive, releasing chemicals called cytokines that trigger inflammation, fever, and tissue death, she says. Here are 10 healing foods that can help your body recover. For people who feel bad but are able to ride out COVID-19 at home, it might take just a week or two for the fatigue to abate, says McClelland. You need good hydration, drink water but also use fluids to nourish you, so milk, juices chaas, smoothies would be a good idea. Round out your protein portions with vegetables, fruits, whole grains or other starches such as brown rice, potatoes, whole grain bread and beans, which have significant concentrations of both carbohydrates and proteins. Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Some long-COVID care providers may help educate patients employers, for instance sending letters to inform them about long COVID, so they can better understand potential health effects and be more accommodating when needed. Probiotics are good strains of microorganisms/bacteria that can help us in a variety of ways. Davis also suggests doing breathing exercises. Also Read:6 Excellent Sources Of Vegetarian Protein For Your Daily Diet. Plus, getting enough sleep bolsters your bodys repair process. She also emphasizes the importance of getting the COVID-19 vaccine to reduce your chances of getting sick or developing a severe case if you become infected. 6 Powerful Foods To Eat To Naturally Fight Fatigue Post Covid For the upper body, incorporate row and shoulder-press variations. For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Fore recommends eating foods high in vitamin C, vitamin D, and zinc. It's summers and will be warm in midday; try to get some early morning sunshine for at least 20 minutes or divide the same into two or three exposures. To aid your recovery from COVID-19, the Centers for Disease Control and Prevention (CDC) recommends the following: Take over-the-counter medications like acetaminophen or ibuprofen to reduce. Exhausted? Dont be concerned if youre not back to your old self overnight. One of those factors is the bodys immune response, says Tania Mucci-Elliott, MD, an infectious diseases specialist and clinical instructor of medicine at NYU Langone Health in New York City. "Your tastebuds may be off or exaggerated," Barbe says. Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery. Once your weight has returned to your pre-illness weight, or a stable and reasonable weight if you were overweight, make sure to eat enough calories. Misal Pav Named One Of The Best Vegan Dishes In The World: Taste Atlas. If the smell of food is off-putting, choose foods you can eat cold (sandwiches, cold pasta salads or other grains, cottage cheese/Greek yogurt with fruit, etc.). Have your medication after your meals so that you do not drink too much water and fill up your stomach. Whether youre obviously deconditioned after a lengthy hospitalization or coping with more subtle effects of a seemingly 'mild' case, it can be challenging. Respiratory complications like pneumonia can have long-term breathing effects. Good examples of fluids would be shakes, water, juice, milk or tea. For instance, experiencing psychological stress before a COVID-19 infection was associated with a 45% greater risk of developing long COVID symptoms, according to a recent study by researchers at Harvard T.H. Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing (23). Eating is the best tool to overcome post-COVID. My case was mild, thankfully, and I relied on a lot of soup, crackers, and sourdough bread to get me through the worst of it. Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Use butter or margarine generously on potatoes, bread, toast, hot cereal, rice, noodles and vegetables and in soups. Spread your calorie intake through the day, your body will utilise it better. In addition, the same vitamins should be consciously included in daily meals to enhance recovery. Plus, don't miss The #1 Best Juice to Drink Every Day, Says Science. How to Rebuild Lung Strength After You've Had COVID If youre testing positive for COVID-19 and actively infected, you likely feel fatigued because your body is fighting so hard against the virus. Department of Rehabilitation and Performance, Department of Food and Nutrition Services, Your Guide to COVID-19 Nutritional Rehabilitation: Restore and Replenish, Learn more about zinc from the National Institutes of Health. All this speaks to having good access to medical care, Zanni says, and the need for a thorough evaluation rather than just saying: This is all long COVID. The new omicron subvariant XBB.1.16 appears to be causing red, itchy eyes, especially in infants and young children, according to early reports. These strategies can help protect muscle, strength and overall health during recovery: "The sooner you move, the better," Abreu-Sosa says, explaining that, in the hospital, the COVID-19 patients she works with have three hours of physical therapy five days per week. A patient booklet created by Zanni and colleagues early in the pandemic outlines movement recovery phases. Heres how to help someone recover from COVID-19 and not get sick yourself, with advice on medications, home remedies, hygiene, isolation, and more. It is important that you eat enough calories in addition to well-balanced meals. Whether youre recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery. A bout of COVID-19 can wipe you out, physically and mentally. If you're considering supplements, Robinson recommends first talking to your doctor. By subscribing you agree to the Terms of Use and Privacy Policy. A well-rounded team of health care providers will ensure that your recovery plan is individualized, comprehensive and holistic, incorporating physical and mental health. Tips on How to Get Your Energy Back. I fortunately also have access to healthcare and can reach my care team quickly, so I knew to contact my doctor right away if I started feeling poorly. Increase your intake of healthy oils and fats. When youre fatigued, dump the stuff that doesnt have to get done, or ask someone to help you, says McClelland. Other than these post-Covid diet tips, you need all the nutrients that are necessary for your health. Organ meats are some of the most nutritious foods you can eat. Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc (32). I spoke to several experts including Latonya Fore, MSN, APRN-CNP, James N. Robinson, MD, sports medicine physician at the Hospital for Special Surgery, Mark Davis, MD, and Judy Barbe, RD. } Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness. All rights reserved. For more in-depth information, read the thecompleteversion of Your Guide to COVID-19 Nutritional Rehabilitation: Restore and Replenish. Learn about the important questions to ask a dermatologist about skin diseases, including symptoms, causes, treatment options and prevention tips. Eating proteins all in one meal will not work as the body may not be able to utilise a large amount at one go; spread it through the day. To strengthen the lower body, try exercises such as squats, glute bridges and side steps. Experts share their best nutrition and exercise tips for getting over a COVID infection. Yep, we're going there. Vitamin D. Found in milk, salmon, and tuna, vitamin D may also help seniors as they recover. Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease (19, 20, 21). However, if you have chronic medical problems, especially kidney and liver disease, you should check with your doctor prior to starting any supplement. From fighting cancer to managing stress, these fungi are, A balanced gut is essential for optimal digestion, absorption of nutrients, and elimination. A person is considered to have long COVID (also referred to as post-COVID conditions) when symptoms havent gone away after four or more weeks of falling ill, according to the CDC. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants. So is having the energy and ability to do your job. Experts agree that while fatigue generally includes feeling sleepy or lacking energy, people can experience it in a wide variety of ways. Engage in regular communication for social purposes while in isolation. "Aim for 25 to 30 grams of protein at every meal if possible, by eating meats, eggs and beans or using an oral nutrition supplement," she recommends. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. And when your symptoms clear up, you might think you're ready to resume your normal routine, but this could be hard on your body. Eating these foods helps to keep a healthy digestive tract as part of a healthy immune system. document.addEventListener( 'DOMContentLoaded', function() { "Any physical activity should be based on symptoms and current levels of function," she says, explaining that the goal is to engage the muscles of the body without exacerbating any symptoms. Overdosing may cause problems so stick to the supplemental amount as per your prescription. Our website services, content, and products are for informational purposes only. "Sweet and salty may be better tolerated than bitter and sour foods. Fatigue affects an estimated8 out of 10 adultswith COVID-19, according to theZOE COVID Symptom Study, an ongoing investigation that uses a smartphone app to track hundreds of thousands of people in the United Kingdom who have been diagnosed with COVID-19. Congratulations you defeated the Coronavirus! Some people arent able to work at all because of their symptoms, she says. Sunlight also releases Nitric Oxide from our skin stores and that is known to be beneficial and protective to heart health, another reason to soak up the sunshine. Along with just about everyone I know, I caught COVID-19 in late December 2021. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing. Here are 10. Its just symptoms that limit their ability to do their normal daily activities their school or work activities.. Its complicated. One of the most common symptoms associated with mild cases of COVID-19 is loss of sense of taste and smell. Restoring muscle mass and strength, physical endurance, breathing capacity, mental clarity, emotional well-being and daily energy levels are important for former hospital patients and COVID long-haulers alike. For many employees, traditional expectations of working intently for hours on end are no longer realistic as they continue to recover from COVID-19. Respecting post-COVID fatigue is part of the path to recovery. For a lot of people, work is challenging," Zanni says. It just sort of depends how severe their illness was and how well they recovered., Rehab for a patient whose lungs are compromised takes a multidisciplinary approach. Easy-to-eat foods like bread, crackers, soup, and oranges were my go-to's. One of those cornerstone symptoms that is still commonly seen today is fatigue, both during active COVID-19 infection and sometimes after a person has recovered. Typically, the worse the illness, the longer the fatigue is likely to last. Part of long COVID rehab is receiving support and belief. Fatigue is associated with many illnesses, says R. Scott McClelland, MD, MPH, professor of medicine, epidemiology, and global health and clinical attending physician in infectious diseases at UW Medicine in Seattle. Good examples of fluids would be milkshakes, water and fresh juice. The list of symptoms is now very long, but there are still some core symptoms that continue to carry over from variant to variant, says Raj Dasgupta, M.D., pulmonary critical care specialist at Keck Medicine of USC in California. Omega-3 polyunsaturated fats are known for their anti . Vitamin C is a strong antioxidant that is specific to lung health. Recovery post-COVID will take some time, you need to eat, rest a lot and also put all the bad experiences behind you for becoming truly healthy. If you have trouble cooking for yourself at home, consider trying out healthy meal-delivery services to help you get a wide range of nutrients. If you have symptoms or test positive for COVID, you should talk to your doctor about your specific needs. This is certainly not the time to diet for weight loss. Pace yourself and dont push yourself to exhaustion. She adds: Fatigue can be like an internal alarm system saying, Hey, you need to sit down and take a break., Even a relatively mild case of COVID-19 can wipe you out. Our treatment has to be very individualized to the patient, for example, if a patient presents and has what we term post-exertional malaise, Zanni says. "Aim for 25 to 30 grams of protein at every meal if possible, by eating meats, eggs and beans or using an oral nutrition supplement," she recommends. In this stage, push fluids," Barbe advises. Fatigue has been one of the five most common COVID-19 symptoms since the beginning of the pandemic, even as other symptoms like fever andloss of taste and smellhave become less prominent with the rise of the delta andomicronvariants. Make sure you build rest into your activities, even for small things like walking up the stairs, McClelland says.