What Should we do Before and After the COVID-19 Vaccine?

 

There are a handful of eating strategies that best support your body's needs, both before and after having the vaccination. 

Avoid Alcohol Before and After Your Vaccination

There are a few key reasons to nix alcohol for at least a few days before and after receiving the vaccine or booster. While some people have minimal or no side effects, others may experience fatigue, headache, muscle pain, chills, fever and nausea, according to the Centers for Disease Control and Prevention (CDC). Even light alcohol consumption can trigger dehydration, which may intensify these side effects. And if you are dehydrated or have a bit of a hangover, it may be difficult to distinguish between your body's reaction to the alcohol versus the vaccine or booster shot. 

Drinking alcohol has also been shown to stress the immune system. There has been a long-observed relationship between excessive alcohol intake and a weakened immune response. And while alcohol may help you fall asleep faster, it triggers more sleep disturbances and interferes with overall sleep quality and duration, another disruptor of optimal immune function. 

Eat for Sleep, Especially the Night Before

Being well-rested helps your immune system work to its fullest potential. To ramp up your sleep quality before you get vaccinated, be strategic about what you eat, especially for dinner. 

A study found that eating too little fiber (fruits, veggies, whole grains, pulses, nuts, and seeds) and too much saturated fat and sugar (fatty meat, dairy products, sweets) can lead to less restorative, more disturbed sleep. In addition, highly processed foods can fuel inflammation; and systemic chronic inflammation can impair normal immune function.

In contrast, a higher fiber intake led to more time in deep, high-quality, slow wave sleep.

If you need a snack between dinner and bedtime, reach for fresh fruit and/or nuts. 

The best way to support your immune system post-vaccination is to prioritize nutrient-rich, anti-inflammatory whole foods.

In summary, work veggies into both lunch and dinner meals, and incorporate fruit into breakfast and a daily snack.

Stay Well-Hydrated

Being well-hydrated is one of the most important ways to maximize how you feel, both before and after your vaccination. 

Fainting during or after vaccination

This is typically triggered by anxiety or pain rather than the vaccine itself. In addition to getting some reassurance about the procedure, drinking a beverage and eating a snack before the vaccination process have been shown to sometimes prevent anxiety-related fainting. 

In addition to anxiety or pain, low blood sugar can also cause fainting. So, eating a meal that helps regulate your blood sugar before your shot is a smart strategy. Your best bet for blood sugar regulation is a combo of veggies, paired with lean protein, nutrient- and fiber-rich carbs, and healthy fat.