Long Covid is similar to something known as post viral fatigue. Unlike other viruses the rates of people suffering with post viral fatigue after contracting covid are fairly high. Some common systems that can linger for weeks or months after a covid infection include fatigue, brain fog, easily breathlessness, histamine intolerance, dizziness, depression, headaches, new allergy developments and more.
There is still much to be understood and researched in regards to long covid but so far here is what I have learned through research and working with numerous long covid clients. I do hope you find it helpful :)
Inflammation is a massive driver behind many long covid symptoms. Inflammation can particularly be found in the gut, lungs and central nervous system in long covid. Oxidative stress at a cellular level is another driver as is a depletion of something known as glutathione. Glutathione is produced by our body and is known as the 'master antioxidant'.
It is also common that those suffering may have had something ongoing in the background and covid was the straw that broke the camels back e.g. autoimmunity, imbalances in the gut (where most our immune system is), a mild histamine intolerance that was otherwise benign prior to a covid infection, diabetes/insulin resistance, cardiovascular disease, or burn out prior to coming into contact with the virus. There is recent evidence of genetic's possibly playing a role in long covid too.
Once I put a client on a protocol I like to see changes in 2-3 weeks and I expect them to feel much stronger within 2-3 months depending on how severe the case is.
Each case is different but if you are suffering I hope the advice below is of help to you!
Nutrition:
* Taking care of your gut health is very important. If you are having gut symptoms I would suggest seeing a nutritional therapist as you might need more tailored advice.
* Restore your gut flora (healthy bacteria) with fermented foods such as kefir, apple cider vinegar with the mother, miso paste, sauerkraut, or full fat plain yogurt.
* Try and eat the rainbow - ideally aim for 30 different types of plant based foods a week and make sure you are consuming different colour produce.
* Drink matcha green tea with a slice of lemon at least once a day, this can act as a powerful antioxidant and help the body detoxify.
* Liberally consume anti inflammatory and polyphenol foods like turmeric, berries, ginger, dark green leafy vegetables, olives, olive oil, celery, beetroot, wild caught salmon, green tea, cherries, coconut oil, ground flaxseeds, chia seeds, rosemary, nuts like walnuts, pistachios, and pecans.
* Manuka honey, or organic honey is can help too.
* Supporting a healthy sleep cycle is crucial too!
* Gradual exercise can speed up recovery too, even a 15-20 minute walk to start with if thats all you can manage can help.
* Cold showers - even 10 seconds can help!
Supplements:
* Anti inflammatory support can be found in food and supplements. Some anti
inflammatory supplements include curcumin, resveratrol, and omega 3.
* For energy/mitochondria support high dose B vitamins and CoQ10.
* For general immune support think vitamin D, zinc, high dose vitamin C.
* For lung health think NAC (can help with mucus drainage and lowering lung
inflammation) magnesium (especially if asthma involvement) and ALA.
* If histamine related symptoms think quercetin, rutin, nettle, and magnesium/B6/zinc.
* Sometimes probiotics or probiotics can be helpful too especially certain lactobacillus
strains.
** If you are taking medications always check with your GP before starting supplements. The above suggestions can be very helpful and many have strong clinical evidence but dosing and knowing which supplement(s) are best suited to you is best left in the hands of a nutritional therapist.
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