— CULTIWEIGHT NURTURING WELLNESS The Covid-19 pandemic has not only wreaked havoc on the health care system but is having social, economic, cultural, and psychological consequences across the world. Most people with coronavirus infection recover completely within a few weeks. But some experience a range of symptoms, depending on the severity of infection «Tiredness, fatigue, weakness © Difficulty in concentrating, headaches, dizziness on standing ¢ Joint or muscle pain * Cough or sore throat, breathing difficulty © Poor appetite, reduced sense of taste & smell © Faster heart rate, chest pain ® Feeling low, anxiety, depression, sleep issues. Seema a © Keep monitoring parameters like SpO2 (Oxygen FY saturation) Temperature, Pulse rate & Blood # i pressure. © Practice deep breathing, abdominal breathing, meditation. © Dogentle stretching & walking © Gargling with warm Salt water & Steam inhalation with little Ajwain 2-3 times a da) © To combat Low Energy levels : Conserve your energy; Speak less, Avoid any stress, Keep your mind, body and muscles relaxed. Allow your body to heal from within. © Maintain hygiene, sanitation & isolation Dietary Guidelines For Nourishment & Healing 1. Food should be freshly cooked, home made, less spicy, non-greasy & easy to digest. Avoid processed foods. Eat slowly, mindfully, chewing really well to facilitate digestion & prevent acidity, bloating & gas. 2. Hydration: Drink plenty of warm water throughout the day (2-2.5 Lit). Have other fluids like Mix Vegetable soups, Dals, Fresh Buttermilk (with Jeera powder & ginger), Sattu sherbet, Herbal Tea, Green Tea etc. Proteins: Aprotein-rich diet can help repair damaged body tissues, organs and help to make up for the muscle loss that has occurred during the infection. You need additional protein to boost immune system. It’s essential to incorporate protein rich item in every meal during recovery. You can have whole cooked Pulses, Dals, Soy items, Sattu, Kulith atta, Millets like Rajgeera, Roasted Chana, Peanuts, Roasted Makhana, Almonds, Walnuts, Roasted Pumpkin, Sunflower, Watermelon seeds, Curd, Buttermilk, Eggs, Fish, Poultry are all recommended. (Its advisable to restrict excess intake of milk, since it can cause more mucus production) 4, Energy: Post Covid it is important to consume sufficient calories so that proteins are spared for repair & rebuilding of tissues which in turn facilitates rapid recovery. Make sure you consume easy to digest cereal & millet preparations like Dal Khichdi, Daliya Khichdi, Poha, Roasted Jowar Puffs, Rice Lahya (Puffs), Roasted Rajgeera Puffs, Rajgeera Chikki (made with Jaggery). In case of poor appetite, eat energy dense foods like Dates, Dry Figs, Dried Apricots, Raisins, Nuts & Seeds. 5. Probiotics: Healthy bacteria present in fermented food are very important in restoring balance of microbes in the gut. These bacteria help in enhancing immune function and helps in managing viral infections. Hence make sure you incorporate Curd, Buttermilk and other fermented foods. 6. Immunity Boosters : © Herbal Tea : Tulsi leaves + Black Pepper + Ginger + Cinnamon + Black Raisins. Add some Sauf & Jeera for those with hyper-acidity. Add some warm water & have it diluted. © Use spices like Turmeric, Cumin (Jeera), Coriander Dhaniya), Garlic(Lasun), Ginger, Clove (Lavang) © Good 8 hours of sleep e Breathing Exercises and Meditation 7. Suplements: Your doctor must have prescribed Vit D, Vit C, Zinc, B complex and Protein supplements. Please take them religiously. Make sure you increase your water intake for better be assimilation of nutrients and to avoid constipation. 8. Super Foods For Energy, Immunity & Recovery: Make sure you incorporate at least some foods from the following list ° Eggs Fish Banana Drumstick Soup Mix Vegetable soup with Moong Dal * Chicken Broth Soup © Papaya © Pomegranate © Amla Leafy vegetables : Especially Spinach & Drumstick leaves / Moringa © Flax Seeds ® Sunflower Seeds ‘© Moong Sprouts ( Cooked ) © Steamed Broccoli * Steamed Beetroot © Almonds & Walnuts © Soaked Black Raisins © Green Tea © Lemon & Chia seed water Refereners: 1 .https:/ /www.sciencedirect.com/science/article/pii/S1040260820300393 2. https: //www.news-medical.net/news/20210217 /Probiotics-may-be-beneficial-in-COVID-19-treatment. aspx. 3. cdc.gov Celta NSB Va CLINICAL DIETICIAN : +91 9870422232