Experts share their best nutrition and exercise tips for
getting over a COVID infection.
Along with just about everyone I know, I caught COVID-19 in
late December 2021. My case was mild, thankfully, and I relied on a lot
of Soup, crackers,
and sourdough bread to get me through the worst of it. But I wondered what the
optimal diet would be for people with an active infection and, also, what I
should focus on to ultimately recover from lingering symptoms. Plus, once I
started feeling mostly back to normal, aside from a lingering cough, was it
safe back to some sort of daily routine exercise
iver An
While these
are medical professionals, keep in mind that each person's case is different.
If you have symptoms or test positive for COVID, you should talk to your doctor
about your specific needs.
01-Stay hydrated:
Especially
with the latest Omicrone, sore throat is a
prominent symptom of COVID. Fore says that people who have a sore throat can
boost hydration with tea and other warm liquids, which have the added benefit
of soothing a sore throat.
COVID-19 may also cause vomiting and diarrhea, so it's crucial to
stay hydrated.
"When you're really sick with COVID, you may have muscle
aches, fever, congestion, nausea, and/or vomiting. In this stage, push
fluids," Barbe advises. "Keep water by the bed. Sip juice, Gatorade,
broth, hot tea, or lemon honey water, or lick a frozen treat."
02-Opt for soft and simple foods:
I had little appetite for much of my
time with COVID, nor did I have the energy to sit up and eat. Easy-to-eat foods
like bread, crackers, soup, and oranges were my go-to's.
Fore also recommends adding in bland items like roasted or baked
chicken, eggs, low-fat milk, yogurt, and nut butter for food options that
won't make you feel as nauseous but will offer you nutrients.
03-Build up immunity
with a nutrient-dense diet.
Eating a nutritious diet is
important whether you're in good health or not. But if you have COVID, eating
foods that are rich in vitamins and minerals can help set you on the path to
recovery quickly. Barbe notes that while bland foods, like toast and tea, will
get you through those low-energy days, it's important to eat foods with higher
health dividends as soon as you are able.
"Eat throughout the day, and choose nourishing foods to
ensure you get enough energy. Good protein sources (meat, fish, eggs, cheese,
beans, and lentils) at each meal help you recover your strength and rebuild
muscle," Barbe says.
Fore recommends eating foods high in vitamin C, vitamin D, and
zinc. Fatty fish, mushrooms, and egg yolks provide vitamin D, as do fortified
options like milk, orange juice, and some cereal. As for zinc, Fore recommends
oysters, crab, lean meats, yogurt, baked beans, and chickpeas.
If
you're considering supplements, Robinson recommends
first talking to your doctor.
"There are some smaller studies that may show benefit for
fighting viral illnesses with vitamin C, zinc, and elderberry," Robinson
said. "While larger studies are needed to see if this is a true effect,
the risks are very low. However, if you have chronic medical problems, especially
kidney and liver disease, you should check with your doctor prior to starting
any supplement.
04-Find what your tastebuds
will tolerate.
One common symptom of COVID is a
loss of your sense of taste and smell or changes in the way your tastebuds
perceive food. Fortunately, this was a symptom I didn't experience, but if you
lose your taste and smell, it can be hard to find some foods appealing.
"Your tastebuds may be off or exaggerated," Barbe says.
"Sweet and salty may be better tolerated than bitter and sour foods."
05-Boost fiber to
relieve constipation.
Yep, we're going there. The reality
is that many factors of COVID, from lying in bed for days to not drinking
enough fluids, can make it hard to go. Getting enough fiber and staying
hydrated are important for keeping things regular.
"Sleep, move to couch, repeat — COVID limits activity. That, dehydration,
low-fiber foods, some medications, and emotional stress can contribute to
constipation," Barbe explains. "Fluids and fiber can help move things
along. Find fiber in fruits, vegetables, beans, oatmeal, quinoa, lentils, split
peas, nuts, and seeds."
06-Don't overdo
exercise:
Exercise is probably the last thing
on your mind during COVID. But once the fever breaks and you've spent a few
days in bed, you'll likely start feeling restless. And when your symptoms clear
up, you might think you're ready to resume your normal routine, but this could
be hard on your body.
"Because COVID can cause shortness and breath and fatigue,
exercise will be difficult. It is important to stay active throughout the
day." Fore says. "Don't lay around, but pace your activities. Slowly
resume exercise. Do some light walking to start to rebuild endurance."
If you're experiencing moderate symptoms such as fever, shortness
of breath, or body aches, Robinson warns against strenuous exercise, which can
increase your risk of developing myocarditis, or inflammation of the heart
muscle. Instead, focus on slow, light movements, like walking.
During recovery, Davis recommends stationary walking in the room
or area you are isolating in for about 30 to 45 minutes daily. Davis also
suggests doing breathing exercises.
"Take a position in which the palms of your hands and
forehead are touching the floor for as long as you can do it while taking deep
breaths," he says. "This will help you in strengthening your
respiratory muscles."
If you are hospitalized for COVID and/or experience severe
symptoms, Robinson notes that even after you feel better, you need to speak to
your doctor to be cleared for physical activity. And no matter how mild or
severe your illness is, wait until you are feeling back to normal and
symptom-free to exercise again.
"When you first start exercising, it is important to take it
easy. A general rule is to start at about 50% of your normal intensity and
duration and gradually increase by 10-15% per week from there," Robinson
explains. "While some fatigue is expected, if you have shortness of breath
or chest pain, you should stop exercising and see a physician."
07-Listen to Your Body:
For me, listening to my body was
important. I fortunately also have access to healthcare and can reach my care
team quickly, so I knew to contact my doctor right away if I started feeling
poorly. I had a brief fever, a mild sore throat, and a few days after testing
positive, a cough that lingered for about three weeks after mostly recovering.
For the first few days, I really
just wanted simple foods, mainly crackers and bread, although I also craved a
veggie- and bean-packed soup one day and stomached some oranges, which are rich
in vitamin C. After about five days, my typical voracious hunger returned.
Once I felt back to normal, pesky cough aside, I was able to start
some gentle stretching, short walks, and some yoga without inversions. After
several days of this routine, I started some light weightlifting sessions. I've
yet to get back to my endurance for running or cycling, but I'll continue
listening to my body to do what feels right. For people recovering from a mild
case of COVID, Fore recommends listening to your body. Of course, if you feel
more severe symptoms or your symptoms begin feeling worse, you should contact a
doctor immediately.
"Listen to your body," Fore said. "If you have
chest pain or worsening shortness of breath, contact your medical
provider."
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