For recovering a COVID infection,
experts give their best nutrition and exercise advice.
COVID-19 infected me, as it did almost everyone I knew in late
December 2021. Thankfully, my case was mild, and I was able to get over the
worst of it by eating a lot of soup, crackers, and sourdough bread. But I was
interested in the best diet for persons with an active infection and what I
should focus on to recover from lingering symptoms. Was it safe to resume any
form of exercise routine once I was back to normal, save from a lingering
cough?
I talked to Latonya Fore, MSN, APRN-CNP, James N. Robinson, MD, a
sports medicine physician at the Hospital for Special Surgery, Mark Davis, MD,
and Judy Barbe, RD, about their advice and experience. They gave me some
suggestions for persons recovering from COVID in terms of nutrition and
exercise, and these are their top suggestions.
While these are doctors and scientists, keep in mind that each
person's situation is unique. If you have symptoms or have tested positive for
COVID, speak with your doctor about your specific needs.
1. Stay hydrated
Sore throat is a common symptom of COVID, especially with the
newest Omicron form. Tea and other warm liquids, according to Fore, can help
those who have a sore throat stay hydrated while also calming their throat.
COVID-19 can also produce vomiting and diarrhea; thus, staying
hydrated is essential.
"Muscle pains, fever, congestion, nausea, and vomiting are
common symptoms of COVID infection. Push fluids at this point. "Barbe
gives her opinion. "Keep a bottle of water by the bed. Alternatively,
drink juice, Gatorade, broth, hot tea, or lemon honey water, or lick a frozen
treat."
2. Opt for soft and simple foods.
For most of my time with COVID, I didn't have much appetite and
didn't have the energy to sit up and eat. My go-to foods were bread, crackers,
soup, and oranges since they were simple to eat.
Fore also suggests including bland food like roasted or baked
chicken, eggs, low-fat milk, yogurt, and nut butter in your diet to avoid
feeling nauseous while still providing nutrition.
3. Build up immunity with a nutrient-dense diet.
Whether you're in good health or not, eating a balanced diet is
essential. However, if you have COVID, eating meals high in vitamins and
minerals can quickly help you get back on track. While bland things like toast
and tea will get you through those low-energy days, Barbe recommends eating
foods with better health benefits as soon as possible.
"To gain enough energy, frequently eat throughout the day and
choose healthful foods. Each meal should include high-protein foods (meat,
fish, eggs, cheese, beans, and lentils) to help you regain strength and muscle
mass, "Barbe explains.
Fore recommends vitamin C, vitamin D, and zinc-rich diets. Vitamin
D is found in fatty fish, mushrooms, egg yolks, fortified milk, orange juice,
and some cereals. Oysters, crab, lean meats, yogurt, baked beans, and chickpeas
are all excellent sources of zinc, according to Fore.
If you're thinking about taking supplements, Robinson suggests
consulting your doctor first.
"There are some minor studies that show vitamin C, zinc, and elderberry
may help fight viral illnesses," Robinson added. "While more research
is needed to determine whether this is a true effect, the risks are low. If you
have a chronic medical condition, such as kidney or liver illness, you should
consult your doctor before using any supplement."
4. Find what your taste buds will tolerate.
A loss of taste and smell, as well as changes in the way your taste buds perceive food, is a common sign of COVID. Fortunately, this was not a
symptom I experienced, but if you lose your sense of taste and smell, it can be
challenging to identify foods that appeal to you.
"It's possible that your taste buds are off or
exaggerated," Barbe explains. "It's possible that sweet and salty
foods will be tolerated better than bitter and sour dishes."
5. Boost fiber to relieve constipation.
Yes, we'll be there. Many aspects of COVID, from lying in bed for
days to not drinking enough water, might make it difficult to get out. It's
essential to consume enough fiber and stay hydrated to maintain regularity.
"COVID limits activity by allowing you to sleep, go to the
couch, and repeat. Constipation can be caused by dehydration, low-fiber meals,
some medications, and mental stress, "Barbe explains. "Fluids and
fiber can aid in the movement of things. Fruits, vegetables, beans, oatmeal,
quinoa, lentils, split peas, nuts, and seeds are all high in fiber."
6. Don't overdo exercise.
During COVID, exercise is the last thing on your mind. However,
once the fever has subsided and you've spent a few days in bed, you'll likely
get restless. You might think you're ready to resume your routine once your
symptoms have subsided, but this can be demanding on your health.
"Exercise will be difficult because COVID can cause shortness
of breath and fatigue. It is critical to maintaining a high level of activity
throughout the day." According to Fore. "Pace your actions rather
than lying about. Slowly resume your workout. Start by doing some mild walking
to re-establish your endurance."
Suppose you have moderate symptoms such a fever, shortness of
breath, or body aches. In that case, Robinson advises against excessive
exercise since it can raise your risk of myocarditis or heart muscle
inflammation. Instead, concentrate on making gradual, gentle movements, such as
walking.
Davis suggests 30 to 45 minutes of stationary walking each day in
the room or place you're isolated in throughout recovery. Davis also indicates
breathing exercises.
"Stay in a position where your palms and forehead are
touching the floor for as long as you can while taking deep breaths," he
advises. "This will aid in the development of your respiratory
muscles."
Even if you feel better after being hospitalized with COVID and
facing extreme symptoms, Robinson advises that you consult your doctor to be
cleared for physical activity. Wait until you feel normal and symptom-free
before exercising again, regardless of how mild or severe your illness is.
"It's crucial to get into exercise when you first start. A
good rule of thumb is a good rule of thumb to start at roughly 50% of your
typical intensity and duration and progressively increase by 10-15% per week.
"From there, it's eek," Robinson advises. "While exhaustion is
to be expected, if you experience shortness of breath or chest pain, you should
stop exercising and consult your doctor."
7. Listen to Your Body
Listening to my body was crucial for me. I'm fortunate that I have
access to healthcare and can reach out to my care team immediately, so I knew
to call my doctor as soon as I felt unwell. I got a slight fever, a mild sore
throat, and a cough that remained for about three weeks after testing positive.
For the first few days, all I wanted were simple foods like
crackers and bread, but I did have a craving for a veggie-and-bean-packed soup
one day and could stomach some vitamin C-rich oranges. My usual voracious
hunger reappeared after about five days.
I resumed light stretching, short walks, and some yoga without
inversions after I felt back to normal, cough aside. I began light
weightlifting sessions after a few days of this practice. I haven't regained my
running or cycling endurance, but I'll keep listening to my body and doing what
feels good. Fore advises those recuperating from a minor incidence of COVID to
pay attention to their bodies. Of course, if you experience more severe
symptoms or worsen, you should see a doctor right once.
Fore said, "Listen to your body." "Call your doctor if you experience chest pain or shortness of breath that is getting worse."