Like many people, emergency physician Jeff Siegelman, M.D. found his life upended by post-COVID syndrome. After a mild case of the illness, Siegelman found himself a “disabled physician” whose home life was suddenly altered. Now a COVID long-hauler, the 40-year-old could no longer do the things he most enjoyed: spending time with his kids and helping his wife prepare dinner.

Keeping the Joy in Cooking in the Face of Long COVID

Living with long COVID, people like Siegelman must learn to adapt to these new life changes while still finding ways to keep the joy in their lives. Here are some ways for long-haulers to keep having fun in the kitchen.

Change Your Perspective

Learning to adapt to new circumstances can be difficult because we often devalue ourselves when we’re no longer capable of doing something that was once routine, explains Shemiah Derrick, a Chicago-based licensed counselor who also lives with long COVID. She advises changing our mindset by focusing on the ultimate enjoyment: the peace of meal prepping, the thrill of a new recipe, spending time with family, etc. 

From there, alternatives like meal kits, frozen chopped vegetables, and takeout, as well as accepting and asking for assistance, can help us to make the change.“It’s about getting to a level of acceptance that some things have changed. There’s an opportunity for us to do things differently if it’s something we find value in.”

Pace Yourself

The disabling fatigue of long COVID is an obstacle to the burst of energy that cooking often requires. “It requires a lot more structure and focused effort to rehabilitate,” says Janna Friedly, executive director of the Post-COVID Rehabilitation and Recovery Clinic in Seattle and also a long-COVID patient. She recommends that people with long COVID prepare meals when their energy levels are highest; resting between activities; and easing past productivity expectations, such as always having to wash dishes after eating. 

Claire Huntley, a woman with ME/CFS in Australia, reduces her burden by using just some of a recipe’s ingredients, and then breaking down cooking steps into smaller, more manageable tasks.

Lighten Up

It’s common for people with long COVID to experience lightheadedness and dizziness after standing for long periods, caused by a nervous system disorder called POTS (postural orthostatic tachycardia syndrome). To lower the risk of falls and feel less tired, Friedly advises sitting while meal prepping (using an adjustable stool with wheels, for example). Another tip is to switch to lighter utensils for easier lifting, suggested by Christina Baltais, who lives with ME/CFS in Toronto, and to use unbreakable dishes that are easier to clean in case of an accident.

Choose Foods That Heal

Processed foods can cause inflammation that can worsen disease symptoms. Try putting more health-promoting, anti-inflammatory foods, like fresh fruits and vegetables, lean proteins, and healthy fats on the menu. Siegelman notes that it’s important to eat smaller, more frequent meals to offset POTS so the body doesn’t have to work as hard at digestion, where a sudden large meal can increase heart rate, raise blood sugar, and exacerbate symptoms. 

• A journal can help track which foods may trigger long-COVID symptoms so that they can be eliminated. 
• If lack of appetite is an issue, experts recommend blended soups, protein shakes, vitamin drinks, and smoothies.

Add Flavor

Loss of taste and/or smell are common long-COVID symptoms. Some lose the ability to identify flavors or recognize ingredients, or they confuse flavors (parosmia). To help ease the frustration until it returns—and it will, says Siegelman, a “new style of eating” is suggested to suit your particular flavor loss:

• Alternating, for example, hot proteins, raw vegetable salads, and blended soups for varying textures
• Using red pepper and hot sauces
• Combining hot and cold ingredients

Take Time to Recharge

While healthy people can get through the day with a lower charge to their internal battery, people with long COVID need a full charge that takes longer to achieve. It’s essential to allow for that self-care (adequate sleep, scheduling enough rest between activities, getting a massage, etc.). “It’s important to keep pushing daily but also to rest when your body needs it,” states Shijing Jia, M.D., a pulmonary specialist in Michigan with long COVID. 

Helpful Resources

Jia encourages others with long COVID to stay hopeful: “Don’t think that having COVID longer term is a lifelong sentence. For a lot of people, it’s a wake-up call that we need to take better care of ourselves in general.”

Meanwhile, the following resources can help with coping and adjusting to long COVID:

• Long COVID Alliance
• Shemiah Derrick
• Chronicle Life Hacks
• Words as Medicine
• Smoothie delivery services overview

This content is only meant to serve as information and should not, in any way, be taken as medical advice. Patients should discuss all issues regarding vaccines, treatment, symptom management, and other condition-related factors with their physician or a qualified healthcare provider before making a decision regarding their care. 

*Raposo, J. (2021, December 14). A Food Lover’s Guide to Cooking with Long COVID-19. Epicurious. https://www.epicurious.com/expert-advice/a-food-lovers-guide-to-cooking-with-long-covid-article