Practical Dietary Guidelines for preventing/ suffering/ recovered Covid Patients
Since the pandemic of Covid19 has hit the world, the importance of immunity has become the utmost thing. Unfortunately, we live in an era where poor lifestyle has taken a big toll on our health’s that are majorly related to poor immunity and such viruses can survive well on weak bodies.
The only way out to fighting back any sort of disease, may it be cancer or Covid19, building immunity is a vital key.
First lets understand, what leads to poor immunity:
- Lack of exercise- there is a direct link between immunity and lack of exercise. A study shows that exercise improves Upper Respiratory tract Infections, improve metabolic health, reduces illness risk. Habitual exercise improves immune regulation and delays onset of ageing.
- Poor diet- Because most of us are sedentary, an average Indian diet has about 70% carbohydrate in it which is way too much as per our activity levels. Unfortunately, carbs are also coming from poor quality sources like biscuits, maggie, khari, farsans in regular Indian household. Refined oils like sunflower, safflower oils are highly inflammatory and can lead to autoimmune disorders and heart diseases.
- Hormonal imbalance- A combination of poor physical activity and poor diet leads to hormonal imbalance as the outcome in many. A study shows that eating frequent meals, moderate fats, smaller meals, sleeping well and working out improves hormones.
- Stress- As per studies- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/ there is no impact of stress on immune system but there is a link between stress and hormonal imbalance. A study shows that stress changes serum levels of many hormones especially cortisol and thyroid hormones.
- Deficiencies- Inspite of eating so much food, there is still malnourishment persisting in humans. Malnutrition would mean deficiencies of vitamins and minerals. People focus more on quantity over quality. Even obese patients are malnourished. This study shows clear indications of how malnutrition lowers immunity.
Signs of low immunity:
- Catch flu quickly
- Can’t handle stress
- Poor gut health
- Frequent infections
- Get tired easily
- Hormonal imbalance
- Metabolic syndrome
Effective ways to keep up the immunity to prevent Covid 19
- Exercise– Helps to flush out bacteria out of the lungs and pathways. It causes change in the antibodies and WBC count which boosts our immunity. It also releases stress, reduces inflammation (especially breathing exercises). Workout at home for at least 40mins a day out of which 15mins of pranayams is a must do.
- Vit D– Keep up your D3 levels upto 60-70IU as at this level our body can even fight cancer. Vit D plays a crucial role is regulating immune system and has anti inflammatory properties.
- Prebiotics– Keep gut bacteria (good ones) high. Microbiota regulates innate and adaptive immune homeostasis. Prebiotics are more effective than probiotics because prebiotics are the food for good bacteria which multiplies by 80% than probiotics which multiplies only upto 20%. Include foods like- raw onion, raw garlic, fermented vegetables, yogurt, Greek yogurt, buttermilk, fermented rice, pickles, raw banana and babool gum (goond).
- Omega 3– This is one of the most vital nutrient we need now as it is a potential anti inflammatory food. It also is a blood thinner which we need now to avoid any sort of clots while taking vaccines (please avoid omega 3 supplements if you are on blood thinners). Fatty fish, flaxseeds, nuts and oilseeds are great sources of omega 3 but I want you to supplement omega 3 as well.
- Greens, yellow, oranges, reds– foods that have these colours like spinach, capsicum, tomatoes, bell peppers, apple, watermelon, oranges, mango are rich in phytonutrients, antioxidants which flushes out any toxins and free radicals out of our system.
- Avoid alcohol and smoking completely.
- Drink enough water.
Patients suffering from Covid 19:
- Pranayam– If there is no breathing issue, then don’t wait to do simple pranayama like anulom vilom or bhastrika. This will clean up the lungs and air pathways. If there is breathing issue, then rest completely, don’t move much and keep in touch with your doctor constantly.
- Warm water– one who are already Covid Positive, need not have too much kadha as many of the patients complain of acidity, headaches. Kadha can be heaty in this hot wheather and antibiotics are already heavy too. Simply have warm water.
- Steam inhalation– works really well when taken 3 times at least in a day. Patients also finds it helpful especially who complain of chest pain.
- Lie down on your stomach– It really to improves the breathing and oxygen levels up.
- Smell camphor and ajwain– The aroma of camphor and ajwain increases oxygen levels in no time. This is my personal experience too.
- No taste– even if there is no taste or smell, eating good amount of food is extremely important in this condition because the lethargy during and post recovery from Covid is quite a lot.
- Focus of these foods:
Omega 3- fatty fish (only if available), roasted flaxseeds, nuts are anti inflammatory foods. Since this condition increases CRP in blood (a sign of high inflammation), these foods come as a top priority.
Immediately bring your Vitamin D3 levels up with supplements. Unfortunately, foods are not rich sources of Vit D. If you have access to sunlight in at your home, then try to sit for at least 30mins every day.
Glutathione is a very strong antioxidant but supplementing it can become costly. We can add foods that increases the production of glutathione in the body like vitamin C rich foods like lemons, orange, amla. Not many of the patients are okay having citrus as it increases soreness in throat, so the best way is to have good quality Vitamin C only (not synthetic), Sulphur rich foods like raw garlic, raw onion, broccoli, sprouts, cauliflower also reduces oxidative stress by increasing glutathione production. Even Vitamin E increase its production, so have coconut oil, almond oil, olive oil, in your meals.
Zinc improve WBC counts which fights infections. Fish, legumes, egg, dairy, nuts are rich sources of zinc. Supplement it as well.
Selenium– studies have shown to improve Covid condition in individuals. Include foods like eggs, rice, sunflowerseeds, oats, spinach, lentils, cashew, banana (avoid if there is cough).
Greens to cleanse liver. Because of heavy anti biotics, liver can be affected in a big way. Having good amounts of greens like spinach, methi, bathua, amaranth leaves, raddish leaves are important.
Curcumin– is a compound found in turmeric which is a strong anti inflammatory food. Either have turmeric water but if you have too much heat boils or gastric issues then you can supplement curcumin which is far more effective than just the turmeric shot.
Prebiotic food like raw galic, raw onion, raw banana, goond (not buttermilk or curd as it can give cough issues) will improve good bacteria to fight back the virus.
Sprouting dals and lentils will increase vitamin C and improve availability of the protein to recover faster.
If your stamina is too low, then keep drinking ORS powder in luke warm water to gain some strength. Do not overdo if you are a diabetic.
If you have no capacity to cook yourself or have any help, then fruits, nuts, makhana, seeds, kurmura, chiwda, khakra, til laddoo, peanut chikki are really good options to keep by your side.
Avoid milk as it can also give cough in some patients.
Do not over do teas and coffees as it will suppress appetite.
Completely avoid fried foods, farsans and bisuits.
Here’s a sample meal plan for Covid Positive patients:
- Early morning- warm water + 1 garlic clove
- Followed by handful of nuts
- Quick Breakfasts- oats chilla/ poha/ upma/ paratha/ oats porridge/ eggs/ sprouts
- Mid morning- 1 seasonal fruit with flaxseed
- Quick Lunch- Spinach dal + rice/ Roti + paneer sabzi ( with cauliflower/ beans/ mix veg/ carrots/ capsicum)/ Daliya with beans, carrot and peas and ghee/ Spinach wheat and ragi dosa
- Quick evening snacks- makhana with nuts/ til laddo/ khakra with nuts/ chiwda with peanuts + hearbal tea (cinnamon, clover, ginger, turmeric, lemon juice, tulsi)
- Quick dinner- Khichadi + kadhi/ Besan roti + brinjal sabzi/ Chicken or fish with rice/ Lentil Soup with vegetable pulav/ whole wheat paneer sandwich
Post covid 19 recovery guidelines:
1- Continue drinking warm water. And drink enough water to keep yourself hydrated.
2- Have at least one glass of red or green juice to cleans your system especially liver (Side effects of antibiotics) and improve gut bacteria as so many antibiotics tends to kill good bacteria’s as well.
3- Include prebiotics rich foods- white rice, fermented foods like idli, dosa, haldi achar. If there is no coughing still, then can include dahi as well (fresh and room temperature only).
4- Now try and stick to natural sources of vitamin C as synthetic vit C in the long run has side effects. Have amla, orange, lemon juice, capsicum, guava, mango.
5- Sit in sun and take natural vit D.
6- Keep smelling camphor, ajwain tied in a knot of handkerchief. It really clears up the cough.
7- Eat simple home made food but do not have refined foods like breads, biscuits, farsans.
8- Keep oily foods completely eliminated.
9- Continue wearing mask and sanitizing.
10- Don’t have too much kadha as it can lead to gastric issues. Just warm water is enough.
11- Sleep and rest well.
12- Pranayam is a must do.