Estimates show that there are millions of people across the globe being affected by long COVID. Symptoms can be quite debilitating and have led to hospitalization for some. Symptoms may include fatigue, headache, brain fog, muscle aches, persistent shortness of breath, diarrhea or loss of smell and taste.

One study found that some people have one or two persistent symptoms (33%), whereas even more (55%) suffer from three or more. Only 18% said they were fully recovered.

These factors make it clear that long COVID is prevalent and related symptoms are lingering. Dr. Sarah Brewer, MD, discusses the lifestyle and dietary changes long-haulers can take to help reduce the severity of four symptoms: fatigue, headache, brain fog, and muscle aches.

Fatigue 

To combat fatigue, aim to wake up and go to bed at consistent times. Diet is equally as important. Eat small snacks or meals throughout the day to balance glucose levels; opt for healthy fats and protein as well as complex carbohydrates as opposed to starchy, sugar carbohydrates. 

To ensure you’re consuming complex carbohydrates, find out if the food is low on the glycemic index. If it’s high, then you’re more likely to have a sugar crash after consuming it. Some sources include beans; lentils; whole-grain cereals such as oats, whole grain pasta, and brown rice; and fruit and vegetables.

Multivitamins and minerals may also be helpful to ensure you get a wide range of nutrients important for energy and prevention of fatigue, such as B vitamins, biotin, vitamin C, calcium, copper, iodine, iron, magnesium, manganese, and phosphorus.

Consult a doctor or dietitian to determine the right vitamin and mineral dosage for your age. Higher intake is usually needed in those 50 or older, as the ability to effectively absorb can decrease as we age.

Headaches

Headache may appear early on in coronavirus infection in some people and can be persistent. One woman found that two months after initial diagnosis, she had headaches for six out of seven days and that they were moderate to severe, lasting up to six hours. Eventually, they decreased to three out of seven days a week.

Drinking sufficient fluids is pertinent, especially since mild dehydration can contribute to headaches. Headache sufferers may also look to the herb feverfew, as a treatment for migraine. A systematic review discovered the herb was more effective than placebo and that adverse effects haven’t been seen.

Brain Fog

Fish is an excellent source of omega-3 fatty acids, which are essential for brain health. Eating at least two portions of fish per week can make a difference. Those who don’t eat fish, including vegans, can opt for omega-3 supplements, such as algae supplements. Additionally, B vitamins are essential for healthy thought processes, as well as magnesium.

Sleep is also vital for warding off brain fog. In fact, sleep can help with spatial memory or the ability to record and remember memories. Regular exercise also helps to make sure memories stick. 

Muscles Aches

Even though you experience muscle aches and pain, you should keep moving to aid recovery. Some activities include slow walking, low-level cardio, and gentle swimming. Yoga and pilates may also be helpful. When you vary your activity, you avoid working out the same muscle group to give them time to recover.

If these activities are not feasible, you can also try a few seated exercises, such as these options suggested by the NHS. 

Additionally, make sure you’re consuming sources of calcium, magnesium, potassium and vitamin D either in food and/or supplement form to enhance muscle function. 

If your symptoms are persistent, do not hesitate to see a doctor and dietitian for further medical help.

Healthspan. (n.d.). Long COVID: diet and lifestyle changes that can help. Retrieved July 6, 2021, from https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-help

Much about the novel coronavirus, i.e., COVID-19, is still not fully understood. As research progresses and our knowledge of the virus increases, information can change rapidly. We strive to update all of our articles as quickly as possible, but there may occasionally be some lag between scientific developments and our revisions.