President Biden’s recent announcement that all Americans should be eligible for vaccinations by April 19 and the recently approved Restaurant Revitalization Fund set the country on the path towards normality by July 4th. 

Learning what healthy actions to take, such as which foods are best to eat, can help prepare your body leading up to your COVID-19 vaccine.

Before the Shot

Sleep Tight

A good night’s sleep is a crucial ingredient for a healthier, happier life. Sufficient rest is a simple way to strengthen the body’s immune system. Faith Flaherty, a practicing clinical dietitian in Chicago, notes that “Poor sleep can lead to many health concerns, including a weakened immune system. It is recommended that adults get seven to nine hours of sleep a day.” 

Ensure that your body is well-rested by avoiding strenuous activities that aren't part of your everyday routine. There is no proven reason to avoid exercise the day of your vaccination. In fact, one of the most important things you can do for your health is participating in regular exercise. 

Stay Hydrated

According to the Center for Disease Control and Prevention, drinking plenty of water helps the body perform at its best. Adequately hydrating your body gives it the tools it needs to keep your immune system in working order. 

“Many factors impact how much water we need, including age, gender, physical activity, and overall health. Generally, women need 9 cups (72 ounces) of fluid per day and men need 12.5 cups (100 ounces) of fluid per day,” suggests Flaherty.

To achieve appropriate hydration, avoid fluids known to cause dehydration. Consider trading your favorite local beer for a tall glass of water leading up to your appointment. Alcoholic beverages act as a diuretic, causing the body to quickly remove fluids through essential organs such as the kidneys and bladder.

Bellyful

Unlike other procedures, there's no need to fast before the COVID vaccine. In fact, arriving at your appointment with an empty stomach might make you more susceptible to fainting if you experience needle anxiety.

Keep in mind, however, that not every food can help boost your immune system. 

Foods to Favor 

While there is not enough evidence to support that specific foods or supplements prevent COVID-19 or make the vaccine more effective, Flaherty suggests that eating nutrient-dense foods with a diverse profile of vitamins, minerals, and fiber will support overall immunity. “Vitamin D is essential to the health and functioning of the immune system," she adds. "Zinc has also been shown to pump the breaks on inflammation that can be damaging to the immune system.”

Flaherty advises eating lean, zinc-rich proteins, such as seafood, beans, tofu, and nuts. She tries “to eat fatty fish like salmon two to three times per week and include eggs and fortified plant-based milk regularly.” Faith regularly features her favorite dishes and ingredients on her food blog, The Bariatric Nutritionist.

“Creating a colorful plate full of antioxidant-rich foods like spinach, carrots, broccoli, and mango” will help nourish your body before getting vaccinated, Flaherty suggests. These ingredients contain vitamin C and beta-carotene, the powerhouse antioxidants that help support immunity. 

Most of our immune system lies in our gut. Take care of your stomach’s health by including foods that are high in probiotics such as yogurt, kefir, sauerkraut, miso, and kimchi. 

Nutrient-dense and antioxidant foods should make regular appearances in your diet. If you’re short on time before your vaccination appointment, consider ordering a fulfilling and nutritious meal instead of preparing one yourself.

Foods to Skip 

In preparation for your COVID-19 vaccination, avoid the temptation of fast food. These dishes are usually highly processed, which makes them uniquely inflammatory. Other foods you should consider skipping are those containing high amounts of corn oil and soybean oil. 

It’s crucial that you eat before your scheduled appointment rather than not eat at all, even if the meal is less than ideal.

After the Shot  

You may not feel motivated to prepare a nutritious meal after your COVID-19 vaccine. Not to worry! It’s easy to order a healthy option from one of Menufy’s many restaurant partners from the comfort of your favorite sweatpants. Faith Flaherty emphasizes that “adequate nutrition helps you avoid vitamin and mineral deficiencies, which is key to keeping you healthy."

It will be tempting to immediately cheer in celebration after your successful vaccination, but stick with nonalcoholic beverages and continue drinking plenty of hydrating fluids. Flaherty suggests brewing a “warm cup of ginger tea to settle post-vaccine nerves or nausea.” She notes that the compounds in ginger naturally boost the immune system by decreasing inflammation.

Final Course

To help your body prepare and to keep your immune system healthy, focus on a balanced eating pattern, stress management, and adequate sleep. Eat a balanced diet with whole fruits, vegetables, lean proteins, whole grains, and plenty of sugar-free fluids. Completing these steps before and after getting vaccinated will give your body what it needs to be successful.

The CDC website states, "COVID-19 vaccines are safe and effective. After you’ve been fully vaccinated, you can start to do some things that you had to stop doing because of the pandemic."

If you are eligible for the vaccine, health professionals strongly encourage that you secure a vaccination as soon as possible.

ABOUT THE AUTHOR

Melissa Dimmitt, Marketing Communications Coordinator

Melissa began her digital marketing career nearly a decade ago at a restaurant group. She worked with restaurant managers and executive chefs while coordinating seasonal menu releases, executing photoshoots, and creating fresh digital content.