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Post-COVID recovery starts with nutrition. Experts share diet and lifestyle tips to boost immunity, metabolism, gut health, and mental well-being.
Hydration, exercise, and sleep complement nutritional efforts.
The COVID-19 pandemic may have eased in many parts of the world, but its aftereffects linger. For countless survivors, fatigue, mood swings, and metabolic imbalances remain part of daily life.
“Recovery from COVID-19 isn’t just about rest, it’s about a nutritional reset that supports immunity, metabolism, and mental health,” says Pariksha Rao, Director – Nutrition & Medical Affairs at The Good Bug.
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Building Resilience Through Food
Experts emphasise that immunity and resilience are the foundation of post-COVID recovery. Rao recommends diets rich in probiotics, prebiotic fibres, and polyphenols to restore gut health. “A healthy gut helps regulate immunity, metabolism, and even mood,” she notes. Specific nutrients such as vitamin C, vitamin D, zinc, and omega-3 fatty acids are essential. “Vitamin D, for instance, reduces inflammation and strengthens your ability to fight infections,” she adds.
Rutu Dhodapkar, Clinical Dietitian and HOD at P.D. Hinduja Hospital, Khar, Mumbai, underscores practical strategies: “Include whole grains, pulses, nuts, seeds, and fresh fruits and vegetables. Hydrate well with water, coconut water, or buttermilk, and limit processed foods. Small, balanced portions make a big difference.”
Resetting Metabolism
Weight fluctuations, insulin resistance, and lingering fatigue are common post-COVID issues. Both experts recommend balanced meals containing protein, complex carbohydrates, fibre, and healthy fats. Rao highlights fermented foods like curd or kimchi for gut regulation, while Dhodapkar adds, “Plan meals according to your circadian rhythm. Healthy fats like olive oil or ghee, along with fibre-rich foods, stabilise energy and metabolism.”
Nutrition for Mental Health
Brain fog, anxiety, and low mood are frequently reported post-infection. Rao points out that omega-3s, B vitamins, magnesium, and polyphenols can help restore neurotransmitter balance, supporting serotonin and dopamine production. Dhodapkar advises incorporating dark chocolate, seeds, and berries for mood support while reducing caffeine, refined sugar, and alcohol, which can worsen mood swings.
Lifestyle Complements Nutrition
Experts agree that nutrition alone isn’t enough. “Mindful eating, regular exercise, yoga, and adequate sleep are critical,” says Dhodapkar. Rao adds, “Hydration, structured meals, and antioxidant-rich foods complement physical activity to rebuild strength and resilience.”
Aim for eight hours of sleep, chew food well, and enjoy meals to maximise benefits.
Post-COVID recovery is a holistic journey. Personalised, nutrient-rich, and anti-inflammatory diets, combined with mindful lifestyle choices, can help survivors regain strength, metabolic balance, and mental well-being.
- Location :
Delhi, India, India
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Author: News18
