NUTRITION GUIDELINES FOR COVID
Nutrition and health have always been co-related and have received prominence, whenever in existence. Nutrition has always been at the crux of health. Maintenance of optimal health has been at the epicentre of a human being’s existence and a soulful survival. This phrase becomes all the more important in the present crucial times when the whole world is looking towards successful methods to overcome the pandemic, SARS COV-2.
As we all are experiencing this pandemic and facing it head on, here are some useful tips and general guidelines that shall help the patients recover fast on the road to recovery. It can also be used as a simple guideline for preventive action.
- Ensure a balanced meal. Since Covid patients experience extreme fatigue and lethargy, eating at appropriate intervals should be the key.
- To combat symptoms such as dizziness, headache, trauma and unwillingness, foods rich in iron and protein such as eggs, fish, lentils, nuts and beans should be included.
- Apart from adequate calorie, protein and fats, important minerals such as calcium, iron and zinc should be taken care. Vitamin C, D and E are equally important.
- Optimum iron helps the body utilise oxygen itself and keeps the body in a healthy state. Iron rich foods include- rice flakes, millets, legumes/lentils, eggs, banana, dates, jaggery, etc
- Vitamin C is a potent source to scavenge free radicals. It helps the body in fighting infections and increases the immunity of individuals.
- Foods such as garlic, ginger, lemon and turmeric can be included in the diet judiciously. These SUPERFOODS should be used daily in the food of an individual.
- Foods rich in omega 3 should also be included e.g. - walnuts, almonds, green vegetables such as spinach, beans, whole grains, fatty fish. These foods help to stimulate the brain and produce hormones such as dopamine which have a relaxing / calming effect on the brain.
- Daily servings of fruits and veggies should be met, if possible. This itself shall provide an edge to provide boost to weakened immune systems.
- Foods such as banana, beet and spinach, nuts help keep the body active. These foods are also a potent source of Vat B12, Folic acid, Vitamin A. These nutrients increase the oxygen uptake in the body, therefore benefiting the lungs extensively.
- Hydration levels are another measure to be kept in mind. Adequate water intake (around 2-3 litres) should be maintained. Juices, buttermilk, coconut water, barley, soups should be given regularly for optimum nutrition.
- Yoga and meditation exercises should also be included in the daily routine. Simple exercises such as “pranayam” relax the mind and helps keep the person in a peaceful state.
- The 3 key COV appropriate behaviours as suggested by the WHO and all other health agencies, government bodies, community organisations are:
- Maintenance of social distancing norms
- Hand hygiene
- Masking up properly. The mask shall be effective only when it covers the mouth and nose effectively.
- Even after taking the vaccine, it should be kept in mind that vaccination protects our immunity and prepares to face the virus. It does not diminish its existence completely.
- Last but not the least, a positive outlook and a hopeful mindset shall set all things straight and give us the strength and agility to cope with this situation.
- As the saying goes aptly: “A healthy mind resides in a healthy body”.
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Health, Immunity, nutrition, holistic wellness, covid behaviours, super foods, daily diet
Ms. Snehal Kochar