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Nội dung: <blockquote data-quote="kangjin" data-source="post: 295" data-attributes="member: 54">The first COVID-19 vaccines received emergency use authorization from the U.S. Food and Drug Administration (FDA) in December 2020, and a phased distribution plan was set in place. By November 2021, everyone in the U.S. over the age of 5 was eligible for the vaccine. And after two doses, you can get a booster shot, which became available in October 2021. If you haven't had your vaccination or booster yet, you may be wondering how to prepare, including what to eat or drink before or after—and what to avoid.What-to-Eat-Before-and-After-COVID-VaccineADOBESTOCK / GETTY IMAGESIt's important to know that all three COVID-19 vaccines and the booster were tested on people who <a href="https://doisongthuonghieu.vn/suc-khoe/quang-cao-sai-su-that-tham-my-vien-kangjin-lien-tuc-bi-xu-phat-1765.html" target="_blank">ate their usual diets</a>. That means the vaccines have been shown to be effective without any special nutritional preparation. But there are a handful of eating strategies that simply make sense to best support your body's needs, both before and after you have the jab.Getting the COVID-19 Vaccine: What to Expect Before, During, and After Your AppointmentAvoid Alcohol Before and After Your VaccinationThere 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're 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. In a paper published in 2015 in the journal Alcohol Research, researchers noted that there's 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 BeforeBeing 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 published in the Journal of Clinical Sleep Medicine in 2016 suggests 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 contrast, a higher fiber intake led to more time in deep, high-quality, slow wave sleep. In the study, volunteers also fell asleep faster after eating meals provided by a dietitian, compared to those who selected their own meals.Dinner meals that meet sleep-supporting criteria include hearty lentil soup paired with a garden salad dressed with extra virgin olive oil (EVOO) vinaigrette; wild Alaskan salmon paired with EVOO, sautéed broccoli, and roasted fingerling potatoes; a veggie-packed stir-fry with citrus and lima beans over wild rice, topped with chopped cashews; or chickpea pasta tossed with EVOO, garlic, herbs, and a generous portion of oven roasted veggies.If you need a snack between dinner and bedtime, reach for fresh fruit and/or nuts. But to allow your food to properly digest, try to give yourself about three hours between the time you finish eating and the time you go to sleep. As for beverages, be sure to cut off caffeine at least six hours before bedtime. And curb fluid consumption in the evening so you won't have to get up in the middle of the night to use the bathroom.14 COVID Vaccine Side Effects: Here's What You Might Experience After You Get Your ShotStay Well-HydratedBeing well-hydrated is one of the most important ways to maximize how you feel, both before and after your vaccination. According to the Institute of Medicine (IOM), women need 2.7 liters of total fluid per day (over 11 cups), and men need 3.7 liters (over 15 cups). About 20% of our fluids come from food, but that still leaves 8-12 cups, based on the IOM's guidelines from 2005, not including additional needs due to exercise.I recommend aiming for eight 8-ounce cups, spread evenly throughout the day. Think of your day in four blocks: 1) from the time you get up to mid-morning; 2) mid-morning to lunchtime; 3) lunchtime to mid-afternoon; and 4) mid-afternoon to dinnertime. Aim for 2 cups (16 ounces) of water during each of these blocks. Set your cell phone alarm as a reminder if you need to. And if you're not a fan of plain water, spruce up your H2O with healthful add-ins, like lemon, lime, fresh mint, sliced cucumber, fresh ginger, or slightly mashed bits of in-season fruit.Swap Processed Foods for Whole FoodsMultiple studies conducted throughout 2020 have shown that, during the pandemic, people have increased their consumption of foods high in sodium, added sugars, and/or total fats. With all the hardship and uncertainty this period has brought, it's no wonder why many have increased their comfort food intake. But over time, highly processed foods can fuel inflammation; and systemic chronic inflammation can impair normal immune function.In a 2020 article published in the British Journal of Nutrition, scientists concluded that healthy eating habits are important for COVID-19 prevention. While studies about the effects of nutrition on the vaccine or booster haven't been published, it holds true that the best way to support your immune system post-vaccination is to prioritize nutrient-rich, anti-inflammatory whole foods.One of the top strategies is to simply eat more veggies and fruit. According to a 2019 CDC report, only one in 10 Americans eats the recommended minimum 2-3 cups of veggies and 1.5-2 cups of fruit daily. To hit the mark, work veggies into both lunch and dinner meals, and incorporate fruit into breakfast and a daily snack.</blockquote>

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