How to strengthen your health after recovering from COVID-19

Changing habits including exercise are two key aspects. Experts explain what to do after recovering from SARS-CoV-2 infection.

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Experts interviewed by CNN Portugal say the habits that should be seen as drivers of health and disease prevention are those that should be part of the post-injury period, with some adjustments that promise an additional boost in recovery.

“These infections should be a warning sign‘, says Catarina Canha, General Secretary of the Portuguese Society of Internal Medicine (SPMI) and Internal Medicine Specialist at the Centro Hospitalar e Universitário de Coimbra (CHUC), who also considers that these events ‘must make us think and have shown that they are the patients with the most risk factors’. , such as obesity and diabetes, are the worst affected.”

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The specialist argues that “betting on disease prevention and promoting a healthy lifestyle are crucial,” whether before, during or after an injury, and giving up bad health habits, “like smoking,” can make a huge difference in recovery and health promotion.

However, if an external aggressive factor is present, in this case the SARS-CoV-2 virus, the human body is tested. “There is a ‘dilation’ in the immune system, as with other infections,” explains Paola Pereira, an internal medicine specialist at Luciadas Porto Hospital.

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In practice, the doctor continues, in the face of infection “there is a complete response that requires us to have a capable immune system” and stresses, “there are several strategies” so that this response “does not harm the body so much and we can live better “not only during infection and after healing.

Be careful what you put on your plate

Food is one of the most important aspects when it comes to boosting health and strengthening the immune system, explains Dr. Paula Pereira. “In the food circle, half of it is fruits, vegetables and legumes and our plate should be like that,” he confirms.

Dietitian Joanna Ferreira, who specializes in sports nutrition, advises eating “foods rich in lean protein,” as they are “helpful for maintaining muscle mass damaged by disease.” In addition, he also advises eating ‘fruits and vegetables’ to ensure ‘a supply of vitamins and minerals, such as vitamins A and C and folic acid. [vitamina B9]which are necessary to strengthen the immune system.

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After injury, Paula Pereira promotes, “we should pay more attention” to the foods eaten, preferably choosing “fresh and varied produce, prefer avocados, legumes, fresh fruits, antioxidant foods, beta-carotene, and everything with a lot of color” , as recommended in the Mediterranean diet.

In the group of foods with an antioxidant effect, we find those foods rich in vitamin C (such as kiwi and citrus), red fruits and green tea, for example. As for foods rich in beta-carotene, we have for example carrots, zucchini and tomatoes.

For Katharina Kanha, “maintaining an appropriate BMI” is critical, and for this, it is essential to add physical exercise to a healthy and varied diet.

In addition to nutritional care and weight maintenance, it is also important to pay more attention to hydration. On this point, Joanna Ferreira says, “Water is essential, because there are symptoms such as vomiting and diarrhea that lead to dehydration.”

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move the body? Yes, but with caution

Exercise directly improves lung and immune function, corrects cytokine imbalances in the body of those infected with SARS-CoV-2, plus it also reduces intracellular and extracellular oxidative stress, and promotes regulation of the gut flora. Homeostasis, reveals a study published in Sports medicine and health sciences.

and the American College of Sports Medicine He recommends that the first exercises last for 15 minutes, which is enough to give the body some movement after an injury, while leaving a tip: “Individuals should ensure that they can easily carry out activities of daily living and walk 500 meters on a flat surface without feeling overly tired or short of breath .

“the benefits [do exercício físico após infeção] The psychological, neurological, cardiorespiratory, musculoskeletal and immune system levels are enormous‘,” says Luis Sirca, associate professor at the University of Losofona who specializes in well-being and health.

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According to a study published in the journal International Journal of Environmental Research and Public HealthExercise is also a routine asset for patients suffering from Post-Covid Syndrome (Long Covid). Research says that structured, structured and personalized training is able to deal with cardio-respiratory, pulmonary, musculoskeletal and even neurological diseases.

For Dr. Katharina Kanha, “good cardiovascular recovery” is one aspect that people with infections should consider, especially if they have moderate to severe respiratory symptoms. In these cases, once they have recovered from the acute infection, they “benefit from appropriate cardiovascular rehabilitation for their disability, with exercise with gradual increase in intensity and time.”

Luis Circa, an exercise and well-being specialist, argues that people should try to follow a routine training regimen after an injury, but should pay attention to the intensity of the exercise, which should be low to moderate, “to feel independent in movement, it does not mean that A person is not breathing, it is when there is a perception of effort at rest, the next day it seems that they have not even trained.”

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Two supplements can make a difference

Paula Pereira says that a healthy, varied diet is half the battle to get a good supply of nutrients, however, in the context of recovery, additional reinforcement may be necessary.

Considering cases in which fatigue persists even after recovery from an acute infection, the physician considers that “coenzyme Q10 supplementation” may be a good option.

This substance (also called ubiquinone) has antioxidant properties and is necessary for energy production in mitochondria. According to the expert, since SARS-CoV-2 infection “affects the mitochondria” and thus “affects energy”, this coenzyme is an ally in the fight against the decline or loss of physical strength.

“We are able to produce this coenzyme when we are young, but as we age we become more deficient,” he explains, stressing that in these cases, supplementation can be more beneficial, and a person should consult a health professional first.

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Also when it comes to supplements, Dr. Paula Pereira also highlights the importance of vitamin D, which “interferes with many metabolic chains” and should be an option “even during infection.” This vitamin, which is actually a hormone, is found in a very limited set of foods and the best way to absorb it is through exposure to sunlight.

Pay attention to your sleeping routine

“Sleep is one of the most important things“Do not hesitate to say Dr. Katharina Kalha. For the specialist and SPMI member, “sleep deprivation causes a person to tolerate the remaining symptoms less well”, which can exacerbate their pain and fatigue.

“People who are in isolation for a long time, in hospitals or at home, end up changing their sleeping pattern, and that will harm their health,” he says, also noting the impact it can have on recovery and the importance of people paying more attention to their sleep habits.

The doctor advises “to maintain a routine of sleeping, going to bed at night and getting up during the day,” in order to respect the “circadian rhythm,” or the so-called circadian clock.

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