Recovering from Covid-19

After recovering from the disease, in order to recover quickly, you should exercise lightly every day, expose yourself to sunlight for at least 30 minutes a day, increase nutrition and practice nutrition to increase physical strength.

Doctor Ngo Thi Kim Oanh, Ho Chi Minh City University of Medicine and Pharmacy Hospital, Campus 3 said: People with sequelae after contracting Covid-19 such as prolonged fatigue, cough, difficulty breathing, skin problems, digestion … need to eat and exercise to speed up the recovery process.

“Should arrange a reasonable sleeping time, Limit sleeping a lot during the day or lying in one place. This will cause the body to stagnate, with older people more prone to symptoms of dizziness (due to changes in postural blood pressure) after a long period of lying down. Encourage patients to do light exercise including: walking slowly, doing light exercise, cycling very slowly, practicing nutrition … Light exercise helps to consume 200 calories / hour, “Dr. Kim Oanh shared.

Be exposed to the sun for at least 30 minutes a day, maybe in the early morning or afternoon sun helps the body’s circadian rhythm to be regulated. Limit looking at phone screens or electronic devices continuously throughout the day. For those who have completed the self-isolation period, encourage them to participate in activities with their loved ones such as preparing meals, cleaning the house, so that they can return to their daily activities soon.

Especially for the elderly, talking with family members will help reduce anxiety and stimulate brain activity after infection. Encourage the patient to participate in spiritual activities such as reading books, discussing news, praying according to religion and belief. In some necessary cases, experts can be consulted for psychological support if the patient has problems of anxiety, prolonged grief due to a recent illness experience.

According to Dr. Kim Oanh, in the disease stage, the basal metabolic rate increases by 10% when there is fever and difficulty breathing, so it is necessary to Nutritional boost to compensate for that transformation even after the acute infection has passed. The number of meals a day can be divided into 3-5 meals depending on the strength of the food.

Every day should eat 20-30 g of fiber, 400-500 g of vegetables. The form of processing should be limited to deep-frying and greasy, so add ground soup, bone broth, beans, lotus seeds, big apples, goji berries… to help with better digestion.

In the trace elements, it is necessary to especially supplement zinc in the group of patients with symptoms of fatigue, poor concentration, drowsiness, poor digestion, and easy diarrhea. “With oral tablets, it is possible to supplement with 30-100 mg of elemental zinc/day for 2-3 months depending on the body’s condition. In addition, zinc is found in foods such as oysters, oysters, cattle meat, and cattle. Poultry, shrimp, crab, fish… should be supplemented with foods rich in vitamin C to enhance absorption,” advised Dr. Oanh.

Doctor Pham Anh Ngan, Ho Chi Minh City University of Medicine and Pharmacy Hospital, Campus 3 shared: Besides nutrition and daily life, the fitness training help support patients during self-isolation to recover quickly. Patients can practice breathing exercises of 4 times combined with five-sensory massage…

To perform the 4-time breathing exercise, the patient lies on his back with a pillow on his buttocks as high and low as he can. Left hand on abdomen, right hand on chest.

Stage 1: Inhale evenly, deeply, maximally, chest expands, abdomen swells and stretches. Time 4-6 seconds, inhale chest and abdomen expand.

Stage 2: Hold the breath, open the larynx by continuously inhaling, and at the same time raise one leg to swing back and forth, at the end of the time lower the leg. Time 4-6 seconds. Hold your breath more.

Stage 3: Exhale, naturally, freely, without restraint. Time 4-6 seconds.

Time 4: Rest, relax, warm limbs. Prepare to return to time 1. Duration 4-6 seconds.

“For people who have symptoms of shortness of breath and shortness of breath, they should have a loved one by their side when exercising, practice slowly and do not exert themselves when exercising. Maintain a training time of 15-30 minutes/day. Before exercising, you can Combine exercises to stretch muscles, warm up joints such as: movement to see far and near, touch the ground to reach up, ride a bicycle in place, … In addition, practice with equipment such as towels or sticks to stretch. full range of motion of the joint,” advised Dr. Ngan.

Forming a group to practice together, from family members or groups on social networks, will help patients have the spirit and discipline for the exercise process. When the patient’s endurance and physical strength are exercised, it will help improve symptoms such as fear of cold, heaviness in the chest, fatigue.

For patients with digestive symptoms such as: flatulence, dyspepsia, prolonged loose stools after viral infection, it is recommended to combine three-way massage (warm chest – abdomen) and use herbal compresses (or warm compresses) to keep the abdomen warm, which will help improve symptoms. For patients with persistent cough and expectoration, during the exercise, relatives can support patting the back to spit up phlegm to help the patient practice effective coughing.

During the recovery process, companionship is very important, especially when the sick person has to go through a long period of isolation.

“If symptoms persist and interfere with daily activities and mental health, patients need to go to medical facilities with ‘post-Covid-19’ treatment for early examination and treatment,” the doctor recommended. .

Gentle exercise and 30 minutes of sunlight a day help regulate the body’s circadian rhythms. Photo. Le Cam

Le Cam


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