Had Covid? Here’s how to build back immunity
They’ve told you to take it slow. Here’s how to emerge stronger physically and emotionally
Even when you test negative, chances are you still might not feel okay. That is because this virus leaves imprints in the form of some symptoms. How can you ease into your routine as your body is recovers?
Honour rest & go slow
Respect your body’s need to rest. Exercise is medicine, but at the right time. Don’t stay sedentary, but less is more. Healing happens in a state of complete rest and deep sleep.
If blood clots were a symptom, engage in light movement to help boost blood circulation, the lymphatic system and oxygenation,even if just walking around the house.
If you are too weak to walk, ask someone to press the soles of your feet for three-five minutes, twice a day. If the infection compromises your respiratory function (pneumonia, breathlessness), rest for 10-15 days and slowly ease into movement.
If you have body pain, fatigue, muscle spasms and tightness, start with gentle stretches or subtle yoga. Do not overdo it. Listen to your body.
Reduce inflammation
Inflammation is part of the immunity process. The problem is when the inflammatory response is not switched off. Increased inflammation is noticed in most Covid patients. While there are medicines to control inflammation, one must focus on lifestyle. Anti-inflammatory and antioxidantrich foods can stall inflammation. Inflammation also reduces when we sleep.
Muscle aches & joint pains
Pain is mostly the outcome of inflammation due to infection. Other than pain medicines, here’s what you can do.
• Load turmeric, ginger, garlic, cloves, cinnamon and black pepper into teas, spice powders, concoctions, dals or soups. Add a teaspoon of coconut oil or ghee as this combination works best in the presence of fat.
• Drink a glass of freshly squeezed mosambi juice.
• Drizzle a teaspoon of pure extra virgin olive oil over your salad or hummus.
• Consume unsalted nuts.
• Include Omega-3 rich foods like flaxseeds, fatty fish or chia seeds.
• Have a cup of freshly-brewed loose green tea or black tea leaves sans sugar.
• Add red or green chillies to your food (unless you have hyperacidity or ulcers.)
• Remove all inflammatory foods—sugar, processed meats, junk foods, refined carbs, refined oils. Avoid cigarettes and alcohol.
Mental health
Fear is your body’s survival mechanism. Use that to fuel you into action, like:
• Boost your and your family’s immunity.
• Follow safety protocols.
• Cut away from sources of news that stress you out, including conversations.
• Believe in your body’s intelligence to protect you.
• Affirm this mantra: I am safe. I am protected. I am guided.
• Change the narrative. If it’s been tough for someone, it doesn’t have to be so for you.
Catch Luke Coutinho’s column every fortnight in HT Brunch. It will next appear on May 28, 2022.