Easy At-Home Steps to Support Long-COVID
by Dr. Grace Downs
As we previously learned from our first blog post on long-COVID, it is incredibly common (up to 1 in 10 people!) and, based on recent CDC reports, the amount of people who are suffering from long-COVID has continued to increase even compared to previous years.
There are many different options to treat the symptoms of long-COVID, and some of the treatments that can have profound benefit are changes you can start to make at home now. So, let’s review what you can do to start supporting your body in recovering from Long-COVID.
1. Nutrition
Giving your body adequate nutrition that it needs is foundational to supporting symptoms of long-COVID. Many symptoms like brain fog, fatigue, palpitations, and dizziness can all be worsened when we have low blood sugar. Therefore, it is important to eat consistent well-balanced meals throughout the day.
A well balance meal looks like a source of protein either animal or plant based, a source of fiber from a vegetable, a complex carbohydrate like beans, brown rice or quinoa, and healthy fat.
Additionally, including pre- and probiotics into your meals can support a healthy gut microbiome. As we learned in the previous blog post, one of the ways that COVID can lead to long-COVID symptoms is because it depletes serotonin. By supporting a healthy microbiome, we can support healthy production of serotonin. Examples of prebiotics are apples, pears, nuts, seeds, garlic, onions, and beans. Examples of probiotics are yogurt, sauerkraut, kimchi, kefir, and tempeh.
2. Hydration
Staying well hydrated can be one of the most helpful treatments for patients with long-COVID particularly if it has caused dizziness, rapid heart rate, low blood pressure, and sweating. Adding electrolytes to your water helps to hydrate your body more effectively and can also help to improve symptoms.
3. Consistent movement
Fatigue and fatigue after exercise (called post-exertional malaise) are extremely common in patients with long-COVID. It might seem counterintuitive, but daily movement can be helpful to combat these symptoms.
The key to exercising, particularly if you have fatigue, is to pace yourself! Start out slow and gradually increase activity as your body tolerates it. If you over-exert yourself then you could have an increase in your symptoms. It’s important to find what works best for your body and stay consistent each day, gradually increasing to your tolerance.
4. Sleep
Getting adequate sleep is important to overall healing and energy support. When we aren’t getting enough rest, it can worsen all the symptoms of long-COVID. Making sure to have a nighttime routine to support sleep can be helpful. Examples of creating a nighttime routine are going to bed at the same time each day, limiting screen time 30 minutes before bed, and making sure the bedroom is dark, relaxing, quiet, and a comfortable temperature. Sometimes we still need a little support with sleep which can be done with different supplementation options like melatonin, CBD, l-theanine, and chamomile.
Some people may continue to have symptoms even after making these lifestyle changes. Other times symptoms can be too overwhelming to be able to make these lifestyle changes. In both cases, additional supplementation and sometimes medication can be beneficial in order to get you feeling back to your pre-COVID self. To find the right supplement and medication options that are best for you, please schedule a visit and we can work together to get you feeling better again.
To your health,
Dr. Downs