COVID-19 RECOVERY: How to manage physical, mental and emotional wellness following recovery.

As the second wave of the coronavirus pandemic brings devastation to India,

This is a challenging time for everyone. The spread of the pandemic naturally affects people in a mental, physical and emotional way. If you are in good health and safety, you are fortunate. If you recover, you are even luckier.

Patients recovering from COVID-19 have the potential for a second battle dealing with the mental health impact of illness. It can be overwhelming to return home ‘normal’ after such a long and stressful route to the hospital or isolating at home not only for the patient but also for the caretakers.

When should you take up physical activity?

Even once you recover from COVID-19, you must give your body enough time to heal.

Physical Activity:

Regular physical activity can help give our days a routine and be a means of keeping in touch with family and friends. This is good for our mental health as well, decrease the risk of depression, cognitive decline and delay the onset of dementia – and improve feelings in general. It also enhances the strength of bones and muscles and increases balance, flexibility and physical form.

Physical activity is selected in five core areas because everyone is different.

1. Persons suffering from haematological or blood symptoms:
   These people are recommended to begin with low-intensity exercises and less sedentary behaviour that will reduce the risk of blood clots.
2. Persons experiencing respiratory symptoms like pneumonia:
   It is recommended that you rest at least one week after the symptoms have disappeared. Slowly resume physical activity with a focus on monitoring their breathing.
3. For patients with cardiac or cardiac symptoms:
   The guidelines advise resting for about 2 to 3 weeks after the symptoms stop. While those who have myocarditis, or inflammation of the heart, should wait up to 3 to 6 months before going back to some form of exercise regime.
4. People who have experienced gastrointestinal effects as a result of COVID-19:
    – Like vomiting, nausea, diarrhoea, loss of appetite.
   –  They should take into account their consumption of fluids and calories while making their fitness habits more flexible.
5. Individuals with Musculoskeletal Symptoms:
   -Since joint and muscle pain should also include a gradual return to exercise before they return to their pre-COVID workouts.
   -Aerobic activities that people can do around the house, such as going up and down the stairs.
   -Low-intensity resistance workout, like squats or carrying objects.

Mental Health:

Life through a serious illness can affect one’s mental health in many ways. Some individuals who survive COVID-19 may experience emotional trauma, which is a reaction to extreme stress.

Trauma can cause anxiety, depression, or dissociation, which means feeling disconnected from someone’s thoughts, feelings, or experiences. People who experience a traumatic event may not remember it clearly, or only some parts of it. Effective treatments and therapies are available to deal with trauma, depression, and any other mental health concerns that may arise as a result of acquiring COVID-19.

An individual can take advantage of:

• Counselling, online or in person.
• Support groups for persons with a specific condition.
• Survivor groups, for individuals who have survived COVID-19.
• Yoga or mindfulness kinda activities that reduce stress and anxiety.

Emotional Health:

Do Not Overlook your Emotional Wellbeing.

The COVID-19 experience can be highly stressful, accompanied by fear and anxiety. The disease may affect your emotional well-being as well as your physical well-being. The psychological impact of infection may vary from the immediate effects to:

Fear and be concerned about your own health and those of your loved ones, your financial situation or your job, or the loss of the support services you depend on.

• Fear of social stigmatization.
• Irritation, anger, confusion.
• Frustration, loneliness.
• Denial, anxiousness, depression, insomnia, hopelessness.

STAY ON A HEALTHY DIET.

Proper nutrition is essential before and after becoming infected. Although no food or food supplement can prevent COVID-19 infection. Maintaining healthy nutrition is an important element in supporting a strong immune system. Eat a range of foods to ensure an adequate supply of important nutrients.

Include seven types of food as part of your food consumption:

A human body needs 7 components and we can do this as a food source.

1. CARBOHYDRATES: These foods are a source of energy for the body. It includes cereals (wheat, rice, maize, fruits , etc.)
2. PROTEIN: Dals, eggs, poultry, fish, paneer , etc.
3. FAT: Nuts, seeds, cold-pressed oil, whole milk (not tetra packed)
4. VITAMINS AND MINERALS
5. FIBER FOOD
6. WATER – 8-10 glasses (recommended)