COVID 19 POST RECOVERY GUIDE
COVID 19 POST RECOVERY GUIDE
POST COVID COMPLICATIONS
- SHORTNESS OF BREATH
- DROP IN OXYGEN SATURATION
- HIGH PULSE RATE
- WEAKNESS
- FATIGUE
- RESTLESSNESS
- MUSCULOSKELETAL PAINS
GUIDELINES
-Who can follow this plan?
Anyone , especially who just recovered from COVID
-How to follow this plan?
Everything is simple and easy. You can easily include it in your lifestyle.
-How to follow diet plan?
I have given easily available options to include in your diet. Eat nutritious food, balanced diet rich in protein, carbs, fat, vitamins and minerals. Protein itake should be 1gm/kg body weight.
-How to follow the workout plan?
Start with slow movements like walking (10-15mins initially, gradually increasing the time , speed and duration)and breathing exercises. Once you feel better start including yoga, stretching and strengthening exercises.
DIET PLAN:
- EMPTY STOMACH: herbal kadha (ginger, lemon, tulsi, turmeric, black pepper, honey)
- BREAKFAST: oats/ besan cheela/ sprouts/ poha/ idli sambhar/ upma/ eggs
- SNACKS: 1 seasonal fruit/ smoothie/ juice + nuts (almond + raisins)
- LUNCH: 1 bowl daal + multigrain roti/ rice/ khichdi + salad + curd / raita + 1 portion protein ( paneer/ soya/ tofu/ rajma/ chickpeas/ non veg)
- SNACKS: coconut water /nimbu pani/ buttermilk + makhana/ peanuts
- DINNER: any soup + salad + khichdi/ rice/ multigrain roti + 1 portion protein (paneer/ tofu/ rajma/ chickpeas/ legumes/ soya/ nonveg.
- BEFORE BEDTIME: turmeric milk/ gilloy
NATURAL RESOURCES FOR IMMUNITY
- PROBIOTICS: buttermilk, yogurt/ curd, ghee, pickle, sourdough bread
- VIT C: lemon, amla, orange, pineapple, broccoli, bell peppers, strawberry, kiwi, tomato etc
- VIT B12: meat, egg, dairy, seafood, fortified food
- VIT D: sunlight (15/20 min), mushroom, fish, cod liver oil, or calcirol 60k/ weekly
- B COMPLEX: legumes, grains, green veggies, milk, seeds, nuts
- ZINC: low fat yogurt, pumpkin seeds, milk, chickpeas, rajma, legumes, quinoa, instant oatmeal, almonds, cashew, cheddar cheese
- OMEGA 3: flax seeds, chia seeds, hemp seeds, walnuts, dairy, soyabean, egg, fish
- ANTIOXIDANTS: grapes, blueberries, red berries, nuts, dark green veggies, sweet potato, carrot, squash, green tea, whole grains, beans, fish, eggplant, dark chocolate, beetroot
BREATHING EXERCISES:
- Slow relaxed breathing
- Pursed lip breathing
- Segmental lung breathing exercises
- Coughing/ huffing
- Anulom vilom
- Pranayam
- Kapalbhati
- Spirometer exercises etc
YOGA ASANAS:
- Sun salutation (10-15 cycles)
- Vajra asana
- Bhujanga asana
- Butterfly pose
- Dhanur asana
- Salabha asana
- Taad asana
- Vriksh asana
- Pawanmukt asana
- Shav asana
PERFORM MEDITATION FOR ATLEAST 10-15MIN DAILY TO DE-CLUTTER YOUR MIND.
LOW IMPACT EXERCISES:
- Walking (start slowly and gradually with 10-15 min twice a day, then slowly increase time and speed)
- Jumping jacks(50)
- Bridging for glutes (10-15 rep,10 sec hold each)
- Squatting (start with chair squat, 20)
- Inclined/ wall pushup (20)
- Downward dog movement (20)
- Mountain climber (20-25 each side)
- Plank (hold according to capacity)
- Cat & camel movement (20)
- Donkey kickbacks (20)
END YOUR SESSION WITH FULL BODY COOLDOWN STRETCHES.ALSO KEEP YOURSELF HYDRATED THROUGHOUT THE SESSION.
SELF CARE:
- Sleep:7/8 hrs atleast
- Eat: balanced nutritious diet
- Hydration: atleast 2/4 lts water intake
- Sun exposure: 20 mins approx
- Exercise & sweat
- Meditate & de-stress
- Laugh & be happy
- Avoid alcohol, smoking & too much caffeine
TALK TO YOUR LOVED ONES & STAY HAPPY
SHARE YOUR EXPERIENCE WITH OTHERS WHO ARE STILL RECOVERING
DON’T FORCE YOURSELF FOR BEING PRODUCTIVE
DON’T RUSH TO GO BACK TO WORK
GET IN TOUCH WITH YOUR PHYSICIAN (IF PERSISTENT COUGH)/ PHYSIOTHERAPIST IF FACING POST COVID DIFFICULTYIN BREATHING, WEAKNESS, MUSCULOSKELETAL PAINS ETC.
STAY SAFE AND HEALTHY
