Long COVID

Treatment

Lifestyle

• Sleep- Regular schedule, sleep more than you think you need

• Water - Stay hydrated

• Salt - Be liberal if symptoms of orthostatic intolerance such as dizziness, weakness, or racing heart rate when standing or walking

• Exercise - Critical, start gently and build up

  • Start with a walk every day and gradually increase the distance. Can be as simple as walking the dog for 5 minutes. Then walk around the block. Walk 1km. 2km. Walk to the shops. Walk 5km.

  • If walking is too hard consider other options. Resistance bands whilst lying down. Exercise bike. Gentle swim.

Diet

• Eat all the vegetables

• A large-scale study at Johns Hopkins found that a 40% increase in vegetable consumption produced a 70% decrease in the likelihood of severe or moderately severe illness in people with Covid-19.

• Subgroup of ths study showed those eating low-carb, high-protein diet were 4 x more likely to develop a severe illness than those of mostly plant-focused whole foods.

• Foods high in antioxidants and polyphenols (berries, dark chocolate, nuts, spices, green tea)

• Fermented foods (yoghurt, sauerkraut, kimchi)

• Consider intermittent fasting or fasting mimic diet protocols

• Herbs and spices

  • Rosmarinic acid (Rosemary, basil, sage, thyme, oregano)

  • Curcumin (Tumeric)

• Vitamin D

  • Ideally through sunshine but can take orally

• Omega-3 Fatty acids (EPA DHA)

  • Mackerel, Salmon, Walnuts, Chia seeds

• Mitochondrial support

  • CoQ 10 (Meat, fatty fish, whole grains, nuts, seeds)

  • B-vitamins

  • L-Carnitine

Healthy gut microbiome

• High-fibre, plant-focused diet

• Vitamin D

• Resveratrol

• Butyrate

• Reishi mushrooms

• Zinc

References:

Long COVID Prevention and Treatment - Dr Leo Galland