Congratulations you defeated the Coronavirus! For the last 15-20 days or more if you had some complications, your body has been fighting against an invader. It used all its strength and ammunition available to push back, so though the infection is gone but the damages have to be repaired. Lost energy, lost muscle mass, lost appetite has to be built up again while dealing with the aftereffects of strong medication and the psychological trauma you went through. Eating is the best tool to overcome post-COVID malnutrition and weakness, which is easier said than done because there is loss of appetite, reduced energy levels and weakness which in themselves are a deterrent to eating, and on top of that, to cater to your own meals seems like a Herculean task.

Let's simplify the journey to health post Covid!

Energy is the most important need of our body, and energy that is easily utilised and takes minimum effort on the part of our metabolism is Carbohydrate. Rich sources of carbs are cereal grains, pulses, fruits, vegetables, roots and tubers. Right now, just sticking to whole grains may not be very important, easy to cook rava, or semolina, maybe a good idea. Ready-to-eat breads and breakfast cereals will also conserve effort and provide easy to digest options. As you get better, start introducing healthier choices once more.

Also Read:Which Carbs Are Good For Your Body (and Which Aren't)

Post-Covid Diet: Try avocado, some cheese, nuts and seeds or olives for snacks.

Proteins. These are the building blocks of our body. During illness, there is a loss of muscle mass which needs to be replenished. Adding protein to every meal is critical to rebuilding the body. Depleted proteins also mean lowered immunity. Eating proteins all in one meal will not work as the body may not be able to utilise a large amount at one go; spread it through the day. Muscle proteins replenishment will be better with this strategy.

In case you find it difficult to eat, then speak to your nutritionist for a supplement that will help you tide over. In hospitals, clinical meal supplements are used for very sick people and these are safe and make a difference to your recovery period.

Your discharge advice would also have certain vitamins and mineral supplements. These are recommended to support your recovery and are prescribed for a period. In addition, the same vitamins should be consciously included in daily meals to enhance recovery.

Also Read:6 Excellent Sources Of Vegetarian Protein For Your Daily Diet

Post-Covid Diet: Protein-rich foods can help recover from the loss of muscle.

Vitamin C is a strong antioxidant that is specific to lung health. Foods rich in Vitamin C are citrus fruits, spinach, papaya, kiwi, tomato, mango and strawberries are a few good sources. Being a water-soluble vitamin, you need to consume adequate amounts daily.

Zinc is another critical nutrient that supports immune health. Overdosing may cause problems so stick to the supplemental amount as per your prescription. Good food sources of Zinc include Rajma, Lobia, Chana, almonds, Pumpkin seeds, Chicken, Milk and Cheese.

Also Read:Top 7 Zinc-Rich Foods For Immunity You Can Include In Your Diet

Post-Covid Diet: Zinc-rich foods boost our immunity.

Vitamin D is not just a vitamin, but it functions as a hormone and is closely involved with the immune system. Several studies have found a positive correlation between Vitamin D and better COVID outcomes. So get out into the sun (not without your mask). It's summers and will be warm in midday; try to get some early morning sunshine for at least 20 minutes or divide the same into two or three exposures. Sunlight also releases Nitric Oxide from our skin stores and that is known to be beneficial and protective to heart health, another reason to soak up the sunshine.

Also Read:7 Healthy Vitamin D Foods You Must Eat To Avoid Vitamin D Deficiency

Other than these post-Covid diet tips, you need all the nutrients that are necessary for your health. Recovery post-COVID will take some time, you need to eat, rest a lot and also put all the bad experiences behind you for becoming truly healthy.

Eat, sleep, meditate and hydrate! Stay safe!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Post-Covid Diet: Here's What You Should Eat Post Covid Recovery - Expert Reveals - NDTV Food

If you are looking for a way to help combat climate change, other than the well-known facts like using public transport and careful use of water, you might want to take a closer look at your eating habits.

Eating less meat and buying organic food sums it up, says Michael Bilharz of Germany's Federal Environment Agency. "We should definitely eat less meat," says author Malte Rubach, though he adds, "no one has to become an ascetic."

For people in the West, food can account for up to a third of a household's carbon footprint. In a European country like Germany, the average carbon footprint for food is around 1.7 tons per person per year, of those who eat a mixed diet, says Bilharz.

That figure falls to 1.3 to 1.4 tons for vegetarians, and to 1 ton for vegans, he says.

The most carbon is released by products made from ruminants, meaning mainly beef but also cheese and other dairy products, followed by pork and chicken.

For anyone who's interested, the Planetary Health Diet can serve as a guide. It's designed to make sure everyone can get enough to eat without pushing the planet to its limits.

The diet suggests a daily maximum of 300 grams of meat per person, ideally poultry or pork. The German Nutrition Society, meanwhile, suggests no more than 300 to 600 grams per week. "Above all, the meat should be produced regionally," says Rubach.

The planetary diet foresees one and a half to three liters of milk or up to 300 grams of cheese and three to four eggs per week.

The diet upgrades legumes and grain to become people's main source of protein, Bilharz says.

It isn't easy and Bilharz acknowledges that consumers could also reach their limits trying to work out where each and every single product comes from. Even the experts struggle to work out every single detail.

He warns against making food a big problem, saying from anorexia to obesity, it's already a source of difficulties for many.

But climate-friendly and healthy eating can go hand in hand, Bilharz says. "Eat a plant-based diet as much as possible, make sure you have fiber, reduce animal fats and eat lots of vegetables and fruits, preferably organic."

Organic products are better as there are tougher restrictions on the ingredients and additives, Bilharz says, including meat or dairy substitutes.

If you're in the European Union, then the EU organic label can make life more straightforward for shoppers. Consumers who want to dive deeper into the issue can compare the different criteria covered by different labeling.

Also, it's a good idea to drink tap water, for those in countries where it's safe, says Bilharz. Drinks often come second, after meat, in terms of contributors to carbon emissions.

But environmental protection is not a solely individual task, but one that is shared, says Bilharz. What counts is less what each individual eats than the overall results at the end of the year.

The rest is here:
Thinking of how to combat climate change? Check what you eat | Daily Sabah - Daily Sabah

Lung capacity refers to the maximum amount of air that your lungs can hold, which is a feature youd typically associate with being physically fit. Meanwhile, lung function refers to how well youre breathing; for example, how quickly you can inhale and exhale air from your lungs and how effectively your lungs both oxygenate and remove carbon dioxide from your blood.

If your lungs are either not able to hold enough air or move oxygen into the blood quick enough to meet the demand of your body, a common physiological response is being short of breath, Curran says.

Shortness of breath, also known as dyspnoea, can be caused by a variety of health conditions affecting the lungs, heart or other health systems. For example, shortness of breath is a common symptom of COPD. But breathlessness can be associated with age, weight or just a lack of fitness, rather than a lung condition.

That said, while lung function may decline with age, Curran says if youre experiencing any new, persistent and unexplained symptoms such as breathlessness, dont ignore them. She advises using the Lung Health Checklist, which takes just two minutes to complete online, to help you better understand your symptoms.

If you get out of breath more easily than others your own age, or experience any sudden difficulties in breathing, its really important that you discuss it further with your GP, she says. You can download your checklist results from the Lung Foundation Australia website and take it to your doctor to help you start a conversation about your lung health.

Curran says getting regular exercise can improve lung function in those with or without a lung condition, and reduce breathlessness in people with chronic lung conditions. To put it simply, the more you exercise, the easier itll become to breathe freely while exercising. In fact, the Australian physical activity guidelines recommend that people aged 60 and above ensure theyre active on most days (preferably all), by doing at least 30 minutes of moderate activity.

Curran recommends doing aerobic exercises such as walking or swimming most days of the week, and strength-based exercises twice a week. Dont know where to start on strength training? Curran recommends introducing squats, step-ups, wall push-ups and bicep curls into your routine.

To help you ease into strength training, Lung Foundation Australia has a Maintaining Movement Series of instructional videos for easy exercises you can do at home all you need is your bodyweight and a little bit of space. Of course, its important to talk to your doctor before starting any new exercise program or if you are looking to increase your current level of activity, especially if you have an existing lung condition.

Older people who live a much more sedentary lifestyle might find embarking on an exercise program difficult, so Curran recommends some strategies to reduce your sedentary time. This can be as simple as finding ways to include incidental activities throughout your day, such as marching on the spot whilst the kettle is boiling, walking around the clothesline a few times when hanging the washing out or doing a few extra laps of the shopping centre. Remember to think of all types of activity as a chance to improve your health, she advises.

And if youre not a fan of working out at home, Lung Foundation Australia also runs community-based exercise maintenance classes all over the country for people who have completed pulmonary rehabilitation. Lungs in Action classes provide exercise training for people with chronic lung conditions or heart failure.

Lungs in Action is a great way to stay connected and keep on top of your exercise regime, Curran says.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesnt take into account your personal health requirements or existing medical conditions. That means its not personalised health advice and shouldnt be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

Read the rest here:
Protect your lung health with smart diet and exercise choices - Starts at 60

Cloudy urine refers to pee thats murky and no longer transparent. It can result from many underlying causes, including certain foods and drinks.

Some causes of cloudy urine are harmless, while others may require medical attention.

Here are 7 foods and drinks that may cause cloudy urine.

Some people may get cloudy urine after eating large amounts of foods that are high in phosphorus and purines, such as milk and dairy products (1).

Phosphorus is a mineral thats necessary for optimal bone health and many bodily functions (2).

When you consume high amounts of phosphorus, your body may release it in your urine, causing murky pee. However, this is uncommon among generally healthy people.

Dairy is particularly rich in bone-building calcium. For most people, eating milk and dairy products in moderation is not a concern. In fact, they can be a nutritious addition to your diet (3).

More often, urine thats high in phosphorus may be a sign of kidney disease, high vitamin D levels, or a thyroid condition caused by too much parathyroid hormone in the body (4, 5).

These conditions require medical attention.

Consuming too much milk or dairy could temporarily cause cloudy urine as your body works to excrete excess phosphorus. However, more often, urine thats high in phosphorus is the result of an underlying condition.

Meat, including poultry and beef, is also high in phosphorus.

As is the case with dairy products, consuming too much meat may cause your body to excrete excess phosphorus via urine. As a result, your pee may turn from transparent to opaque (1).

However, having cloudy pee as a result of a high phosphorus diet is uncommon.

Its more likely that eating too much of certain types of meat contributes to other causes of cloudy urine.

Highly processed or cured meats, such as bacon, sausage, salami, and pepperoni, may be high in salt.

Consuming too much salt can increase thirst and contribute to dehydration, which in turn may cause your urine to be darker, more concentrated, and cloudier (6).

To reap the benefits of meat without unwanted side effects, including cloudy urine, eat meat in moderation and limit high salt varieties, in particular.

Consuming too much meat could increase urinary phosphorus excretion and lead to cloudy urine. Processed and cured meats are also high in salt, which may contribute to dehydration and make cloudy urine even cloudier.

Some types of seafood, especially anchovies, shellfish, and sardines, are high in purines, a group of compounds that the body turns into uric acid.

When some people eat a lot of purine-rich foods, it can lead to high levels of uric acid in their urine. This is also known as hyperuricosuria. As a result, urine may appear cloudy (7, 8).

However, seafood provides a ton of health benefits. Its rich in lean protein, several minerals, and omega-3 fatty acids, which fight inflammation and promote heart health (9).

For most people, the benefits of consuming seafood outweigh the possible downsides. If youre concerned about your purine intake or a healthcare professional has advised you to limit purines, opt for seafood thats lower in purines, such as salmon, flounder, and halibut.

Other high purine foods to limit include red meat, meat gravies, organ meats, alcohol, and foods that contain high fructose corn syrup.

In addition to a high purine diet, certain medical conditions can lead to excess uric acid in the urine. These conditions include gout, insulin resistance, and certain genetic conditions (8).

Certain types of seafood are high in purines, which get broken down into uric acid in your body and may cause cloudy urine in some people.

Cloudy urine can also result from a high sugar intake.

In particular, high fructose intake is linked to hyperuricosuria. Your bodys metabolism of fructose promotes the formation of uric acid (1, 10, 11, 12).

As such, eating a lot of fructose can lead to excess uric acid in your pee, resulting in cloudy urine.

Fructose is naturally found in fruit, honey, and molasses. Its also the main component of high fructose corn syrup, which is used in sodas and sugary drinks, candy and packaged desserts, salad dressing and condiments, certain granola bars, and some breads and crackers.

If you consume a lot of fructose, you may experience cloudy urine, but not everyone experiences this effect. Individuals with type 2 diabetes, obesity, or metabolic syndrome are more likely to have hyperuricosuria (13).

Besides their possible effect on urine cloudiness, foods and drinks high in fructose often offer little nutritional value. Its best to limit these items on a balanced diet.

High fructose intake from sugary foods and drinks may lead to high urine levels of uric acid and result in cloudiness.

Salty foods like chips, canned soups, cured and deli meats, and salted popcorn may be behind your murky pee.

Eating too much salt can affect your bodys fluid balance and cause your kidneys to hold onto water.

If you eat a lot of salt and dont drink enough water, you can become dehydrated. This can lead to dark, cloudy urine and fewer trips to the bathroom (6).

Whats more, many foods that are high in salt contain other unhealthy ingredients and dont provide many beneficial nutrients.

Most experts recommend keeping salt intake around 2,300 mg per day, or the equivalent of 1 teaspoon (6 grams) of salt, in addition to consuming plenty of water to stay hydrated (14).

Consuming excess salt can cause your body to hold onto water and may contribute to dehydration. This can result in concentrated, cloudy urine.

Having an occasional alcoholic beverage doesnt usually cause problems, but drinking too much alcohol may contribute to cloudy urine.

Alcohol is considered a diuretic, meaning it causes your kidneys to release more water by suppressing the hormone that usually stops urination (15).

As a result, alcohol consumption can lead to dehydration. After a night of drinking, you may find that your urine is darker and cloudier than usual.

To prevent cloudy urine from alcohol-related dehydration, remember to drink water alongside alcoholic beverages.

Excess alcohol intake may also increase your risk of heart disease, liver disease, some cancers, and several other health issues. Experts recommend limiting your alcohol consumption to one drink per day for women and two drinks per day for men (16).

Drinking too much alcohol can lead to dehydration, which can result in cloudy urine. Remember to consume alcohol in moderation and drink water with it to prevent dehydration.

Coffee and tea are two possible culprits behind cloudy urine.

Coffee and some teas, such as green, black, and oolong, contain caffeine. When you consume caffeine, it causes several diuretic effects on the kidneys and increases urine excretion (17).

Drinking a lot of caffeinated drinks may lead to dehydration and urine cloudiness or color changes.

However, plain coffee and green and black teas also provide health benefits. Theyre loaded with compounds that act as antioxidants and help prevent cell damage related to disease development (19).

Still, its important to drink these beverages in moderation to avoid dehydration. Be sure to drink plenty of water after consuming caffeinated coffee or tea.

Coffee and teas that contain caffeine can have diuretic effects and lead to dehydration and cloudy urine. Though they provide beneficial compounds, its best to drink them in moderation along with plenty of water.

Cloudy urine can be harmless, but it may also be a sign of a medical condition or serious underlying cause.

Some conditions associated with cloudy urine include urinary tract infections, kidney stones, prostate problems, and sexually transmitted infections.

See a doctor if your cloudy urine does not go away or is accompanied by a foul smell, blood, pain, vomiting, or discharge. These may indicate an infection or other issue.

Cloudy urine is often harmless, but this isnt always the case. Seek medical attention if you have other symptoms alongside cloudy urine, or if it doesnt go away.

Some foods and drinks may contribute to cloudy urine.

These include foods that are high in phosphorus, purines, refined sugars, and salt, as well as alcohol and caffeine.

However, sometimes cloudy urine is a sign of something more serious. Consult a medical professional if you experience other symptoms alongside cloudy urine.

Continued here:
7 Foods and Drinks That May Cause Cloudy Urine - Healthline