By: My name is Alisha Shums, and I am certified Nutritionist. I help clients from all over the world be a fitter version of themselves. We focus on maintaining a healthy lifestyle and achieving your fitness goals.
Ask anybody who has gone through the suffering and stress of COVID infection in the last 18 months; the common thread of complaints that emerges from their post-recovery experience is all about fatigue, weakness, and the loss of energy, appetite, strength, muscle mass and weight. The road to complete recovery from COVID-19 is tiring. Besides sleep and rest, eating healthy is an essential now to aid in healing. Stay positive and test negative. So, you got Covid, defeated it and emerged victorious. But the road to recovery might be a long one, especially if you don’t take care of yourself. Majority are reporting fatigue, weakness, as well as loss of energy, appetite and strength. Consider this: your body used all its strength, even dipped into its reserves to rid itself of the infection. Naturally, there is depletion that the body needs to replenish. Eating well is one of the quickest ways to become fighting fit.
Power up on Nutrients
To gain stamina and fight the weakness, it is important to power up with proteins as they help reverse tissue damage and stimulate the production of T-cells, the agents that promote healthy immune functioning. Proteins are the most important macro-nutrients that aid in rebuilding and recharging the body; vitamins improve immunity and probiotics improve the gut bacteria after the heavy antibiotic and steroid used in treatment. For those who are lactose intolerant, milk-based products have immunomodulatory, antimicrobial, and anti-hypertensive effects on the body. The carbohydrates in our breakfast and lunch can constitute up to 25% and one should nourish the body well for at least six months post-COVID treatment. Our South Asian kitchens are full of potent anti-inflammatory and anti-viral ingredients such as ginger, turmeric, garlic, cumin, coriander, mint, cinnamon, honey, all of which are usually and can be used in different combinations and different items for overall well being.
Healthy snacks :
A bowl of salad or low-fat curd at room temperature, figs and dates, a spoonful of pumpkin, chia or flax seeds, boiled peanuts or chick peas, a fistful of nuts (including almonds, walnuts), sweet potato chaat or seasonal fruits.
High hydration :
If you want the body to heal or even stay healthy, it is very important to replenish fluids you may have lost during Covid. Enough water, low salt lassi , coconut water, butter milk with a dash of cumin and mint, chaach , and fresh juice with seasonal fruits (without adding sugar),bael ka sharbat (it is high in fibre). Chicken or vegetable broth soup are good options as well.
The immunity boosters :
You can make a variety of health drinks at home to improve your haemoglobin levels. Here are a few suggested by the nutritionists: Blend one small amla , half a carrot and apple each, one tomato, quarter of a boiled beetroot and half cup pomegranate; dilute it with little water to suit your taste.
Good nutrition helps your battered body build up its energy levels as fast as possible.
Stay healthy, stay fit! Stay tuned for more tips, articles and information.
If you would like any more information from me, please do not hesitate to contact me.
Email: fitterwithalisha@gmail.com
Thursday, April 16, 2026
