The battle is won, you got your negative report in hand, but can you go back to normal right away?
Those who have suffered this infection, know that it does more harm to our bodies than we can imagine, making post Covid recovery process important to follow!
While some individuals may escape the wrath of this virus, some suffer the side effects long after the virus wanes. Patient’s experience tremendous physical and mental strain and struggle to regain energy and muscle strength.
Covid can drain you completely and lower your immunity, strength and leave you feeling weak and exhausted. When weakness sets in, even the most basic tasks like getting out of bed, getting dressed or even making a cup of coffee may seem hard.
A few symptoms commonly observed are – profuse sweating, stomach bloating or constipation, acidity, body heat and above all dehydration – enervating the body.
It is thus imperative that you have a nutritious yet easy to digest diet, to speed up the recovery process. A sufficient intake of proteins, vitamins and minerals will help treat muscle weakness and help you get back to normal life quicker.
Here’s a simple diet plan for our readers, to take away your daily blues for a healthy menu!
OPTION I: 1-2 Dates + Almonds (soaked overnight) + Haldi Milk with natural Mishri (Rock sugar)
–Dates have high nutritional benefits and are rich in vitamins and minerals.
-Almonds are a rich source of nutrients and Vitamin E
–Turmeric acts as an antiplatelet medicine and reduces the bloods tendency to form clots. Turmeric milk also has anti-inflammatory properties and is known to boost immunity.
OPTION II: Gur ka daliya (broken Wheat Porridge & Jaggery) with ghee, elaichi (cardamom), coconut juliennes and sunflower & melon seeds.
- Daliya is a good source of protein, vitamins, minerals and has high fibre roughage.
- Raw ghee is full of Vitamin A, E and D and Omega-3 fatty acids. It also contains antioxidants that boosts immunity.
- Nuts are high in nutrients and will help give you strength.
Boil daliya in water, add Gud (jaggery) after turning off the flame and mix.
Add 1 tbsp of ghee to the mixture. Lastly garnish with seeds for a crunchy flavour.
You can also use Oats on some days instead of daliya and some days add Honey instead of Jaggery.
Note: It might be best to avoid drinking tea for a few days or it is better to eat something before you drink tea, as empty stomach is a big no-no – might cause severe acidity.
LUNCH (before 2pm)
- Dal (light dals like moong) + Vegetable (with not too much masala) + Rice and Chapati
For cooling off your digestive track – from the heat of the medication, have:
- Chaas with Pudina (Buttermilk with mint leaves)
- Pudina Lemonade (Virgin Mojito)
Grind Pudina leaves (handful) and sugar in your grinder.
Strain the mixture;
For Mojito: add lemon, salt, pepper and water.
for Buttermilk: add curd and water.
Note: Have these drinks at room temperature to prevent getting a cold.
A bowl-full of any one fruit couple of hours after lunch – Have an Apple, Papaya, Pineapple, Watermelon, etc.
If you’re craving something salty, Have a small bowl of beet salad
Beetroot is a rich source of Vitamins (especially high in Vit D3), Calcium and Iron. It also increases platelet count and hemoglobin in the body.
Half boil the beetroot and chop it into small pieces. Add lemon juice, coriander, salt, pepper and crushed roasted peanuts.
Make various salads with Moong sprouts, black & white chana, Mix vegetables – carrots, capsicum, onion, tomato, corn – mix with lemon, salt n’pepper, some Curd Dip (home made).
PLEASE NOTE –
1. Sprouts should be half boiled to ease digestion.
2. You can slightly sauté onions, tomatoes with garlic to add some flavor. But use little oil and don’t over roast.
II. Soup: Try these soups alongside your salad
- Corn soup : The blood thinner – also contains Vitamins B12, C, and iron that produces RBC in the body. It is also a good source of energy.
- Tomato soup: All time favourite – tangy tomatoes with hidden gems of carrot and little beet to mellow the sourness of tomatoes that can give you a sour throat.
- Coriander / Mint soup: Cooling properties of mint and / or coriander with added onion and garlic give amazing flavour and keep you sinuses clear.
- Spinach soup: Your essential dose of haemoglobin. Add a small potato for some consistency and usual onion and garlic for added flavour.
In addition to these, have a warm glass of water, first thing in the morning and take steam anytime you get that itchy throat or blocked nose again.
Regular pranayams will also help build inner strength, don’t start your exercise regime at least for a month and until you feel active and strong within. We hope this helps with your post covid recovery.