Many people are getting out of the quarantine period after contracting the Covid-19 virus. It’s a tough time period for every individual and their families who have been infected with the virus. Dealing with the quarantine period is difficult but equally important in the post-Covid care at home. It is important not to ignore and take good care of your body when you are in recovering phase at home.
FEW COMMON POST COVID SYMPTOMS
After testing negative for the Covid-19, many of the patients can suffer from some long term and chronic after effects.
Some of them include
- Constant body fatigue or Chronic Fatigue Syndrome
- Sleep abnormalities
- Depression and anxiety
- Diffuse myalgia
- Some cognitive symptoms such as confusion, less focus, forgetfulness etc.
- Muscle and joint pain
If proper care is not taken, then patient’s condition can worsen and develop more severe issues like lung damage, heart damage etc.
People with some health conditions as immune disorders, Hypertension and Diabetes etc. are at a much higher risk for developing conditions like post COVID-19 cytokine storms.
In this hyper immune reaction occurs and abnormally high quantities of cytokine proteins are released into the blood. In simple words, Immune response is more than normal.
This increased immune response is responsible for various autonomic dysfunction such as temperature abnormalities, sleep abnormalities, cognitive abnormalities and severe fatigue, which can be severe for people already with health issues.
GUIDELINES FOR POST COVID MANAGEMENT AT HOME
- Drink warm water throughout the day (if not contra-indicated)
- Take immunity promoting/boosting herbs/medicines. Like giloy, Ashwagandha. CAC Immunity booster tablets and Kadha.
- Professional work can be resumed in graded manner, if health permits. Person can indulge himself/herself in light house work too.
- Practice yogasana, pranayama and meditation according to your health or as prescribed by a doctor.
- Breathing exercises can also be done as prescribed by treating physicians.
- Follow a proper Balanced and nutritious diet, which is easy to digest freshly cooked.
- Take adequate sleep and rest.
- Avoid smoking and consumption of alcohol.
- Take regular medications as advised by your phuysician, for Covid and its comorbidities. Consult a physician about all medicines that you are taking (allopathic/AYUSH) to avoid medicine interaction.
- Never forget to do a Self-health monitoring at home. Keep check on your blood pressure, temperature, blood sugar (especially, if you are diabetic). Keep pulse oximeter to check your SPO2.
- In case of persistent dry cough/sore throat, saline gargles should be done and take steam inhalation. Herbs for gargling/steam inhalation and Cough medications should be taken on the advice of a qualified Ayurveda physician.
- Always look out for early warning signs like high grade fever, breathlessness, Sp02 < 95%, unexplained chest pain, focal weakness, new onset of confusion etc.
HOW CAN AYURVEDA HELP IN POST COVID MANAGEMENT AT HOME?
According to Ayurveda, any abnormalities in the body are caused due to the imbalance of Vata, Pitta and Kapha doshas and due to accumulation of ama(toxins) in your body.
So, the focus is to bring the doshas in balance and detoxify the body to make it free from toxins to enhance overall healing.
The impact of any disease depends upon severity of the disease, person’s prakriti, satwa, satmya and age.
Ayurveda formulations you need to include in your day to day life
CHYAWANPRASH – Include it in your daily life to strengthen immune system as well as respiratory system.
AMRIT KALASH – Consume it to boost your immunity and strengthen all the organs of your body. It helps in detoxification and healing of the body from inside.
TRIPHALA – It helps to balance excess pitta in the body as well as eliminating toxins.
ASHWAGANDHA – It acts as an adaptogen that helps the body adapt to various types of stress and promotes stamina and overall health. It also calms and strengthens the nervous system.
SHATAVARI– It helps to increase the strength of the musculoskeletal system.
PANCHKARMA THERAPIES – Ayurvedic Panchakarmas therapy can be used that allows cleansing the body to reduce toxins. Do Abhyanga (whole body massage) with lukewarm sesame oil followed by swedan (whole body steaming). These therapies are detoxifying procedures.
AHARA – You can practice Ayurveda diet according to your prakriti. Also avoid fried and spicy foods.
Yoga and Pranayama – It helps in removing lactic acid accumulation in the body. Therefore, helps in in eliminating fatigue.
YOGA AND PRANAYAMA PROTOCOL POST COVID
Yoga plays an important role in the psycho-social care and rehabilitation of COVID-19 patients, who are in quarantine or isolation. It is particularly useful in alleviating their fears and anxiety.
SHODHAN KRIYA (YOGIC CLEANSING PRACRICES)
- It includes Jala neti and Sutra neti.
- Use lukewarm water for cleansing. Follow jalaneti by kapalabhati to remove all water from nasal passage.
- Neti, should be performed weekly once or twice.
- Should avoid in case of epistaxis, middle ear infection, and recent ENT surgery.
- Neti helps in cleansing sinuses, beneficial in allergic conditions and reduces upper airway reactivity)
Start with mild movements
- Joint movements : Neck movements, Shoulder rotation, Trunk movement, Knee movement, Ankle rotation
- Move the joints as far as possible. Do it slowly with breath awareness
- Do not over strain. Avoid these practices in case of severe joint pain and illness.
- You can practice Ushtrasana, UtthanaMandukasana, Tadasana, Trikonasana, Vakrasana, Bhujangasana, Sarala Matsyasana etc. These practices improves chest expansion and cardiopulmonary functions.
- Avoid this practice in case of cardiac disorders, inflammation, ulcers, recent abdominal surgery, abdominal hernia, & vertigo. Hypertensive patients should bend with care. Do not try to bend your body parts beyond the limits or your strength and do not overdo the lateral stretch.
- Do it with breath awareness. Cardiac patients shall do it with care as advised by Yoga experts. Asanas that involve chest expansion should prefer Simplified versions. Beginners and elderly population should also follow the simplified versions only.
- Perform 40-60strokes per minute
- Hypertensive, cardiac problems, patients with respiratory distress,slipped disc patients should not do it. It’s better to practice it early in the morning on an empty stomach for better results.
- Improves pulmonary functions and reduces secretions. It is a very useful preparatory practice for pranayama and Helps to cleanse the frontal sinuses.
BREATHING AND PRANAYAMAS
Practice Sectional breathing, nadi shodhan pranayama, Ujjayi and Brahmari pranayama
- Breath should be slow, steady and controlled. It should not be restricted or forced in anyway. In the begining start the practice with few repetitions and gradually increase the number of repetitions. Maintain the ratio of 1:2 for inhalation and exhalation, if possible.
- In case of any cardiac disorders start with few repetitions and gradually increase the number of repetitions. Don’t practice breath holding or retention in initial stage.
- Nadishodhan pranayama reduces the sympathetic activities and stimulate vagal (parasympathetic) activities and decreases stress and anxiety in patients.
- Ujjayi pranayama increase the oxygen saturation in body.
- Bhramari pranayama is similar to humming. It may increase Nasal Nitric Oxide (NO), which improves blood flow to the ciliary epithelium and has antiinflammatory action.
It includes Breath awareness, Dharna, Dhyan
- For beginners, Play soothing music in the background during meditation. Practice it as long as you can.
- Try and keep your eyes closed, Don’t open them, Don’t do unnecessary body movements, try to stay still. Try to focus and concentrate, don’t be judgemental with thoughts.
- Meditation helps to reduces anxiety and stress by reducing the cortisol levels and enhance the alpha brain wave activity.
- Makes the body stable and calms the mind. Balance the functions of neuroendocrine system therefore enhances the immune system.