Stay healthy while you are self isolating

Nutritionist Sujata Stephen said that eating a balanced diet, getting enough sleep, and exercising at home can help people recover from illness faster during this period.

Hyderabad: It is officially the flu season. Usual symptoms like common cold, cough, and fever are also being suspected as COVID-19 infection. People are running to Gandhi Hospital at the onset of these symptoms. The doctors are advising the sick to stay in home quarantine for 14 days. Many people are staying at their homes fearing the spread of infection. If symptoms do not subside within this period, they are asked to take a second visit to the hospital. Food and other precautions also help people recover faster. Nutritionist Sujata Stephen said that eating a balanced diet, getting enough sleep, and exercising at home can help people recover from illness faster.

A healthy, balanced diet

A balanced diet should include foods that contain vitamins A, B, C, D, iron, selenium, and zinc. The micronutrients in these vitamins and minerals can fight bacterial and viral infections. They boost immunity. When the immune system is weak, the body is easily prone to these attacks. Good food and good health are what everyone must focus on. In this regard, Sujata explained about what to eat and what to avoid. Junk food, aerated drinks, processed foods, and alcohol will damage the immune system. Eating such food will enable the pathogens to attack the respiratory system. In this context, smokers must stay miles away from tobacco. Otherwise, the lungs will lose their ability to fight.

Strictly adhere to meal timings

Many people are working from home after the COVID-19 outbreak. They might be a little negligent towards eating food on time. Either they skip meals or overeat. Consequently, they damage the digestive system. People should strictly adhere to meal timings. Alcohol and tobacco should be avoided at any cost. Light exercises should be done at home. Yoga and meditation can help relax the mind.

Breathing exercises

Breathing exercises are a great addition to the regular exercise regimen. It is advised to stay away from false information being spread on social media.

Below is a non-exhaustive list of nutrients and corresponding foods:

Vitamin A: Increases immunity. Abundant in egg yolk, almonds, pistachios, whole grains, leafy vegetables, and carrots.

Vitamin B: B6, B9, and B12 fight bacterial and viral infections. Found aplenty in chicken, fish, eggs, mutton, almonds, peanuts, beans, and milk.

Vitamin C: Prevents toxin buildup in the body, cleanses the cells, and plays a key role in boosting immunity. Found in lemons, cherries, kiwi, and tomatoes.

Vitamin E: Helps in cellular growth. Good sources are pistachios, walnuts, and vegetable oils.

Vitamin D: Protects from respiratory infections. Sunlight is the natural source of Vitamin D. Also available in fish, eggs, and milk.

Zinc: Supports immune system-aiding enzymes. Acts as an antioxidant. Protects from viral infections. Available in seafood, nuts, and chicken.

A balanced diet during these tough times is as follows:

For breakfast, Idly, Dosa, Upma made of whole grains and cereals should be consumed. 50-80 grams of sprouts with a glass of milk.

For brunch, buttermilk, lemonade, or fruit juice can be taken. Fruit intake is compulsory.

For lunch, 200 grams brown rice, 200 grams vegetables, dal, 100 grams chicken, and curd must be taken.

At 3 PM, coffee or tea with a light snack can be taken.

Dinner must be finished by 8:30 PM. Roti made of wheat, jowar or sorghum, vegetable curry along with a cup of curd can be consumed. Drinking a cup of turmeric milk before sleeping can be beneficial.