Omicron/COVID-19 Recovery:
7 Steps To Get Back On Your Feet

Have you had a brush with COVID recently? If there is a sudden surge in Omicron cases in your area, chances are that’s what you have caught. So, what does this mean for recovery and what should you do to get back to normal? Here are 7 steps to help you reclaim your life.  

#1. Make Your Food Work For You

  • If you’ve lost your appetite or have a sore throat, eat soft and easy-to-swallow foods or mini meals. Think soups, khichdis, rasam-rice, and smoothies.
  • Tender coconut water and oral rehydration solution (ORS) are also great options to prevent dehydration and fatigue and replenish your electrolytes if you have diarrhea.
  • Drink lots of water and warm liquids even as you recover. Avoid caffeine and alcohol. Instead, stick to fruit infusions, warm soups, and broths.
  • Incorporate anti-inflammatory ingredients like ginger and turmeric in your food to recover better. You can also get antioxidants from nuts and berries.
  • Avoid processed foods laden with refined carbs, sugar, fat, and salt as they tend to tax your digestive system and increase inflammation.
  • Ask your doctor about nutritional supplements for a short while if you are unable to eat normally.

#2. Try And Limit Stress

Stress can get in the way of a speedy recovery. So, what can you do to beat it? 

#3. Sleep, Sleep, Sleep

Sleep plays a key role in recovery, especially since fatigue is such a common symptom of Omicron. Give your body the rest and downtime it needs. If you’re having trouble sleeping it may help to have a calming bedtime ritual. Avoid eating a heavy meal for 2 hours before you get into bed and lay off screens of any kind at bedtime. 

#4. Practise Breathing Exercises To Improve Lung Capacity

For a lot of people, a sore throat, cough, or cold are common respiratory symptoms of COVID-19. Deep breathing exercises can help improve lung capacity, restore diaphragm function, and allow you to breathe deeply when you’re up and about. It has the added benefit of helping with anxiety/stress.

If you experience dizziness, shortness of breath, or chest pain while doing the exercises, stop immediately and seek medical help if needed. Those with hypertension/cardiac problems must consult their doctor before starting.  

#5. Try Yoga To Hasten Recovery 

Back pain is a common complaint with Omicron and yoga asanas can help improve flexibility, stretch the spine and back muscles and ease pain. The bridge pose and the cat-cow flow are some that are known to help with back pain in general. 

In addition to helping with mindful breathing and giving your body a gentle workout, yoga can also act as a coping mechanism for stress.  Try Nadishodhan pranayama, Ujjayi, Bhramari pranayama breathing techniques from yogic practices.  You can also try the relaxation technique Yoganidra 2-3 times a week for 20 minutes at a time. This should help you sleep better and calm the mind.  

#6. Restart Physical Activity 

Do not rush into anything strenuous overnight, but work to get back your stamina bit by bit. Start with slow gentle walks, doing a few more chores around the house, and slowly work your way back to a more active life. If you experience a worsening of symptoms or experience fatigue/dizziness etc when exercising, stop right away.  

#7. Watch Out For These Red Flags

While the current variant doesn’t not seem to be as lethal as what we saw last year, you still need to be wary. Get in touch with a doctor once you have symptoms or have tested positive – this will help you get clarity on specific precautions you may need to take, plus medications, if any, needed based on your specific medical history and symptoms. Some people may need aftercare and consultations even in the weeks after they test negative and are recovering from the infection.  

Both during the course of your illness and recovery, watch out for these red flags. If you experience any, please head to the hospital/contact your doctor immediately. 

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