Guidelines for COVID recovery

Immunity is the key, and the only way we can build it is by supporting our body with the right nutrients, good quality sleep and rest, adequate movement and by oxygenating it the right way!

Vitamin C and Zinc are the most powerful immune boosting nutrients. We may get them through food, but at this point it is important for you to include the Vitamin C and Zinc supplements for a more potent effect.

• Start with Luke's Immunity boosting powder - 1/2 tsp mixed with warm water in the morning. https://lukecoutinho.com/blog/healthy-diy/immunity-boosting-powder-recipe/
• Include the Magic Lung Tea - one cup a day - morning or evening ? Recipe: An inch piece of mashed ginger/1 tsp dried ginger powder, 1 small cinnamon stick, 1?2 tsp of basil leaves (fresh/dry), 1 tsp of oregano dry (or fresh leaves), 3 peppercorns, 2 crushed cardamom, 1 to 2 crushed garlic cloves, 1?4th tsp of fennel seeds, a pinch of ajwain and 1?4th tsp cumin seeds. Boil together in water for 10 minutes and let it simmer. Strain and sip warm.
• Add a bowl of warm Pumpkin soup and One pot immunity boosting soup in your lunch and dinner. https://lukecoutinho.com/blog/recipe-corner/pumpkin-lentil-soup/ https://lukecoutinho.com/blog/recipe-corner/one-pot-immunity-boosting-soup/
• Include 1-2 tsp soaked Nigella seeds in your dals/soups.
• Optimum Hydration- Make sure you drink 3 lit water to prevent dehydration arising due to fever. Space it out well and taper post sunset.
• Steam inhalation- Do it once a day. Add a pinch of carom seeds (ajwain), turmeric powder and 2-3 drops of eucalyptus oil to the steamer and inhale for 3-5 mins.
• Pranayama is the best and the most natural way of filling up your body with the life-force: Oxygen and thereby boosting your lung health. https://youtu.be/-FMhEMymdU8
• Do not compromise on your Sleep. It is important for you to sleep deep and well on time as your immune system builds up while you sleep. https://www.youtube.com/watch?v=C7BJ1OBMgNA
• Spend 10-15 mins on left nostril breathing at bedtime.
• Visualization - While you breathe, visualize every cell of your body is healing and getting stronger.
• Movement: If you feel tired, ensure complete rest. If you can, get a light walk done at home during the day and include light yoga asanas if you feel up to it.
• Please stick to home cooked well balanced meals. Maintain a gap of 3.5 to 4 hrs between your meals.
• Avoid raw foods completely - no raw vegetables/eggs/under cooked meat. Fruits - include the ones with thick peel.

Know ways to handle pain, aches and fatigue during or post Covid –

• Pain is mostly an outcome of inflammation due to infection. Other than the medicines your doctor prescribes, here’s whatyou can do from a lifestyle aspect:

? Kitchen spices like turmeric, ginger, garlic, cloves, cinnamon and black pepper make for great anti-inflammatories in teas, spice powders, concoctions, dals or soups. You can also add a tsp of coconut oil or ghee to it as this combination works best in the presence of fat.

• Drink a glass of freshly squeezed sweet lime or mosambi juice (in case your sugar levels are high, make an informed decision)
• Add a tsp to a tbsp of pure extra virgin olive oil and drizzle it over your salad or hummus
• Unsalted nuts – almonds, walnuts, cashew nuts
• Omega 3 rich foods – flaxseeds, fatty fish, chia seeds
• A cup of freshly brewed loose green tea or black tea leaves sans sugar also helps reduce inflammation
• A little bit of red or green chilies with food (not incase you have hyperacidity or ulcers)
• Remove all the inflammatory foods – sugar, processed meats, junk processed foods, refined carbohydrates, refined oils, gluten and dairy too, in case you are intolerant to it, smoking and alcohol
• Deep sleep is the quickest way to reduce inflammation, so, slow down and rest up.
• Supplements that you can take under doctors’ supervision - Curcumin, resveratrol, Vitamin D3 and B-complex
• Make a mix of coconut, sesame and castor oil in equal parts, warm it a little bit and massage it over your aching joints before sleep.