Long COVID and Nutrition

By: Adam Weinmann, RD

As we near the two-year mark of the pandemic, the latest stats show 1 in 10 Canadians have tested positive for COVID at some point. Obviously, the number of folks who actually had COVID is likely much bigger, taking into consideration asymptomatic cases and the limits to testing. At a recent dinner with friends, the subject turned to COVID, and we discovered that seven out of eight of us (all fully vaccinated and all careful about exposure) had had COVID.

Two years in, we’re now starting to see more and more folks reporting symptoms that continue long after they’ve recovered: anxiety, fatigue, brain fog, loss of taste or smell, depression, muscle aches and headaches…the list goes on. The reasons for these persistent symptoms aren’t yet fully understood, but it seems they may be related to runaway inflammation in the body. And that’s where nutrition can really come into play – there are tons of ways to keep inflammation down and boost energy using diet and lifestyle changes!

If you’ve been hit by COVID and you’re still not feeling yourself, here are my top tips, as a dietitian, on using food to help get yourself back in shape:

1) Make sure you’re eating enough protein.

• • Imagine your body, post-COVID, as a battlefield after battle. Your soldiers are wounded, your ammunition has run out, and the place is a mess! Fighting COVID is hugely taxing on your immune system, and it’s going to need to rebuild. Protein is critical for supporting the immune system as it recovers from battle. Dietitians recommend adults get a minimum of 20-30 grams of protein at every meal, although there’s no need to get too exact. High-protein foods include chicken, fish, eggs, yogurt (particularly Greek yogurt), cheese, tofu, edamame or legumes like beans, chickpeas or lentils. My favourite? Canned salmon – it’s inexpensive, lean protein, and provides plenty of anti-inflammatory Omega-3 fats. Mash it with a fork, mix it with a little mayo, lots of lemon juice, some chopped celery or onion and dried dill, and spread it on toast or use it to top a salad.

2) Get plenty of brightly-coloured fruit and vegetables.

• • Fruit and vegetables get their bright colours from compounds called polyphenols. Polyphenols act as antioxidants, chemicals that help protect our cells from damage. Low levels of antioxidants can lead to fatigue and even increase risk of depression. Fruit and vegetables are also rich sources of anti-inflammatory chemicals like Vitamin A, Vitamin C and quercetin3. The easiest way to boost anti-inflammatories and antioxidants is to start the day with a smoothie, incorporating frozen berries (cheaper than fresh berries, and just as nutritious) and a handful of leafy greens like spinach, kale or Swiss chard. 

 3) Try a few supplements.

• • Vitamin D is critical for immune health, and it plays an important role in reducing inflammation in the body. Throughout the pandemic, Vitamin D has been a hot-button topic in COVID research, with some studies finding that low Vitamin D was connected to more severe COVID cases. Our bodies produce large amounts of Vitamin D when our skin is exposed to UVB rays from the sun, but between October and April in Canada, the angle of the sun is too low for us to produce enough Vitamin D5. Certain foods, like dairy, milk alternatives and some orange juice, have Vitamin D added to them, but it’s wise to take a supplement as well, particularly during the winter. Dietitians recommend 600IU per day for adults under 70, but many of us could benefit from considerably more. Anything under 4000IU per day is completely safe, but it’s always advisable to ask your doctor to add a Vitamin D blood test to any routine testing you are doing. And for anyone suffering from fatigue or achy muscles, a magnesium supplement could be helpful. Taking hot baths in Epsom salts is another way to absorb magnesium that can really soothe sore muscles.

4) Stay hydrated!

• • Being properly hydrated allows your body to properly flush out inflammatory waste products that build up as your body fights an infection. Aim for 2 liters of fluids per day as a minimum, from all beverages except alcohol. If you forget to drink throughout the day like I do, try filling a large water bottle and carry that around with you wherever you go (even if you’re working from home) so it’s always right there as a reminder.

5) Keep your blood sugar stable.

• • Spikes in blood sugar can contribute to inflammation, so it’s best to limit sugary foods when possible. Being sure to get plenty of protein and lots of fiber will ensure you keep your blood sugar steady throughout the day.

6) Get to bed on time.

• • There are several studies examining the promising role of melatonin in reducing risk of COVID and treating its symptoms7. Melatonin is a hormone produced in the brain that helps us sleep at night, and it’s also available as a supplement. While there’s no research yet on the role of melatonin post-COVID, it’s a good plan to bump up your natural production of melatonin anyway. That involves getting plenty of sunlight, especially early in the morning, and then avoiding bright light and blue light from TVs, phones and computers for a few hours before bed. Simply getting enough sleep is important for keeping inflammation at bay.

 

At the end of the day, there is still so much we don’t know about “long COVID,” but focusing on sleep, hydration, protein, and plenty of anti-inflammatory foods can help form a strong foundation to get your body and brain back on track!

 

If you have questions or want to learn more about how to get your body on track, don't hesitate to contact us!