Long-COVID Foods for Health: At 4 years into my Long-COVID recovery, I began a focused exploration to discover doctor-recommended foods for managing Long-COVID. In the quest for recovery from long COVID symptoms, incorporating the right dietary choices is paramount.
Anti-Inflammatory Long-COVID Foods for Health
Therefore, it became essential to be more educated and focus on foods that promote healing and avoid those that exacerbate symptoms. Firstly, anti-inflammatory foods, such as whole grains, fruits, and vegetables, play a significant role in reducing inflammation.
Long-COVID Foods for Health and Hydration
Moreover, hydrating foods like coconut water and fruit-based popsicles ensure adequate hydration, which is crucial for immune function. Additionally, nutrient-rich foods, especially those high in zinc and selenium, support overall health and immunity.
Conversely, avoiding refined carbohydrates, processed foods, and certain dairy products can help prevent inflammation and other adverse effects. Thus, by carefully selecting healing foods and steering clear of harmful ones, individuals can better manage long COVID symptoms and enhance their recovery journey.
| Category | Foods to Include | Foods to Avoid |
|---|---|---|
| Anti-Inflammatory Foods | – Whole grains: Oats, brown rice, whole-wheat bread, popcorn – Fruits & vegetables: Strawberries, cucumbers, leafy greens, Blueberries, beetroot and cherries – Plant-based proteins: Lentils, chickpeas, nuts, seeds | – Refined carbohydrates: White bread, pastries, sugary snacks |
| Hydrating Foods | – Coconut water – Fruit-based popsicles – Chia Seeds | – Sugary drinks |
| Nutrient-Rich Foods | – Zinc-rich foods: Oysters, hemp seeds, Pumpkin, sweet potato, citrus, cooked tomatoes, capsicum and carrots – Selenium-rich foods: Brazil nuts, mushrooms – Phytonutrients: Green tea, turmeric | – Processed foods with added sugars, unhealthy fats, preservatives |
| Easily Digestible Foods | – Smoothies – Applesauce | – Dairy products |
| Additional Recommendations | – N-Acetyl-L-Cysteine: Kale, broccoli, avocado – Omega-3 fatty acids: Fish oil, Chia Seed, Walnut Oil | – High-fat and greasy foods |
Anti-Inflammatory Symptoms? Long-COVID Foods for Health & Nutritional healing
Long-COVID, also known as Post-Acute Sequelae of SARS-CoV-2 infection (PASC), can cause a range of persistent anti-inflammatory symptoms. A Harvard study found many Long-Covid Symptoms are linked to inflammation and in particular, gut health. Understanding these symptoms and how nutritional healing can help is crucial for managing and alleviating the effects of Long-COVID.
My Personal Experience, Increasing Learning on Long-COVID Foods for Health
“You must consume 75% of each meal as vegetables. This will help your body recover and the new medication to work effectively. “
~Dawn’s Endocrinologist at Northwestern Medical Long-COVID center
I survived Long-COVID attacks beginning with stroke, liver, kidney, and spleen inflammation, in addition to sudden type 2 diabetes that began with long COVID followed by heart attack after 3 years and escalating risks with critical hypertension and hyperglycemia. Consequently, it is taking 3 years to manage most of the symptoms. However, type 2 diabetes remains my biggest challenge as it surges whether I eat nothing or something, seemingly related to pain.
Shifting to Healthier Eating Habits
Therefore, I created a deliberate shift to logging my food to correlate food, pain, and symptoms. Additionally, we increased my medication, and my doctor advised me to eat 75% of my food in vegetables at every meal. This proved to be a more difficult task than expected, particularly at breakfast time.
Seeking Inspiration and New Techniques
To address these challenges, I turned to Pinterest for quick meal ideas to prepare ahead of time. Moreover, I sought Michelin-style inspiration to make my meals more enjoyable. This approach not only made me happier about incorporating more vegetables into my diet but also employed some of the best culinary techniques to elevate my meals from mere medical requirements to elegant choices. By exploring creative recipes and presentation methods, I transformed my meals into delightful experiences that support my health while bringing joy to my daily routine.
Choosing Willful Transformation towards My best Self.
I have started creating Vegetable Juice for meals where I am not feeling well. I traded buttermilk which I could tolerate when not feeling well, with Fresh Vegetable Juice.
I traded my morning meals which often contained toast and eggs for veggie wraps. I also Hard-Boiled eggs for the week, to cover busy times, when I want to continue to eat healthy on limited time.
On the Go, When Calendar’s Full
My workday is always busy, no time to cook and eat, with a high dependence on Door Dash (faster- food) for Uber Eats (healthier plant based options), I clearly needed to make some better choices for my health. Living in Chicago, IL, the options are excellent and some of my favorites include:
- JuiceRX
- Left Coast Food and Juice
- Tropical Smoothie Cafe
Embracing Positive Sustainable Lifestyle Habits
I turned to Pinterest for quick meal ideas to prepare ahead of time and sought Michelin-style inspiration to make my meals more enjoyable. This approach not only made me happier about incorporating more vegetables into my diet but also employed some of the best culinary techniques to elevate my meals from mere medical requirements to elegant choices. By exploring creative recipes and presentation methods, I transformed my meals into delightful experiences that support my health while bringing joy to my daily routine.
Staying Hydrated when feeling ill. Long-Covid Foods for Hydration
Importance of Hydration for Long COVID Symptoms
Staying hydrated is crucial for overall health and becomes even more important for individuals experiencing long COVID symptoms. Hydration plays several key roles in the body and helps alleviate multiple symptoms associated with long COVID.
Managing Symptoms with Medical Supervision
For treatment, my high-alert heart, breathing, and blood sugar issues were often solved by IV fluids and medication during hypertensive crises, diabetic crises, and sepsis. Although I learned to manage most symptoms on my own, diabetic crises proved more difficult. I asked my doctor why, if the hospital only administers the same insulin dosage I already use along with IV fluids, how much more should I be drinking to avoid hospitalization? Could I get my own home IV unit?
Medical Advice and Alternatives
IV fluids must be supervised due to my heart condition, as hydrating to solve one crisis could impact my heart. Therefore, no home IV and no excessive drinking to mimic an IV.
Nutritional Supports for Hydration
However, there are nutritional supports to assist my body with hydration when it is not a medical emergency. I experimented with water and nutritional infusions to support my body when feeling sick. Here are my favorites:
TABLE OF NUTRITIONAL HYDRATION FOODS TO ADD WITH WATER:
Here’s a table of herbs, fruits, and vegetables to add to water infusions for hydration when not feeling well. The table includes benefits, symptoms they help with, and how to add them to water.
| Ingredient | Benefits | Symptoms Helped | How to Add to Water |
|---|---|---|---|
| Cucumber | Hydrating, anti-inflammatory, rich in vitamins and antioxidants (Experience Life) | Reduces inflammation, supports hydration | Slice into thin rounds and add to water |
| Mint | Aids digestion, soothes headaches, reduces nausea (Experience Life) | Digestive issues, headaches, nausea | Add fresh mint leaves directly to water |
| Basil | Anti-inflammatory, supports immune function, rich in antioxidants (Experience Life) | Reduces inflammation, supports immunity | Add fresh basil leaves directly to water. Add soaked basil seeds to smoothies or juice. |
| Lemon | High in vitamin C, boosts immune system, aids digestion (Experience Life) | Supports immunity, digestion | Slice into rounds or squeeze juice into water |
| Orange | Rich in vitamin C, supports immune function, hydrating | Supports immunity, hydration | Slice into rounds or squeeze juice into water |
| Blackberries | High in vitamins and antioxidants, anti-inflammatory | Reduces inflammation, boosts immunity | Add whole blackberries directly to water |
| Blueberries | Rich in antioxidants, supports brain health, anti-inflammatory | Reduces inflammation, supports cognition | Add whole blueberries directly to water |
| Strawberries | High in vitamin C and antioxidants, supports immune function | Supports immunity, reduces inflammation | Slice or add whole strawberries to water |
| Chia Seeds | High in omega-3 fatty acids, aids digestion, hydrating | Digestive issues, supports hydration | Soak in water for 10-15 minutes before adding |
| Spinach | High in iron and vitamins A, C, and K, supports immune function and digestion | Supports immunity, reduces inflammation, aids digestion | Add a handful of fresh leaves directly to water. OR juice with Celery and apple and dilute with water and drink. |
| Celery | Hydrating, high in vitamins K and C, supports digestion and reduces inflammation | Supports hydration, aids digestion, reduces inflammation | Slice into thin sticks and add to water |
| Apple | High in fiber and vitamin C, supports immune function and digestion | Supports immunity, aids digestion | Slice into thin wedges and add to water or juice with spinach. |
How to Add Ingredients to Water:
Slice:
Thinly slice fruits and vegetables like cucumbers, lemons, oranges, strawberries, and ginger. Consider adding slices of ginger as well. This method allows their flavors and nutrients to infuse the water more effectively.
Whole:
Add whole berries like blackberries and blueberries. These can be slightly muddled to release more flavor.
Juice:
Squeeze juice from fruits like lemon and orange directly into the water for a stronger flavor and more immediate benefits. Additionally, use a juicer to combine ingredients such as spinach, apple, celery, mint, and ginger into a juice. You can drink it whole or dilute it with water for a refreshing infusion.
Leaves:
Add fresh leaves from herbs like mint and basil directly to the water. Lightly bruising the leaves can help release their essential oils and flavors. For an extra nutrient boost, add fresh leaves from spinach, kale, mint, and basil to a juicer with denser fruits and vegetables.
Soak:
For chia seeds, soak them in water for 10-15 minutes before adding them to the infusion. This allows them to swell and release beneficial nutrients. Basil leaves can also be soaked similarly.
These infused waters not only enhance hydration but also provide additional health benefits that can help alleviate various symptoms associated with not feeling well. By incorporating these ingredients into your water, you can support your immune system, reduce inflammation, aid digestion, and maintain overall wellness.
Sources of Long-COVID Health and Foods for Health:
- Broad Institute’s AI COVID-19 Solutions
- Dietary Recommendations for Post-COVID-19 Syndrome – PMC (nih.gov)
- DrinkJuiceRX
- Everyday Health (EverydayHealth.com)
- Experience Life (Experience Life)
- Heart Problems After Covid-19 (clevelandclinic.org)
- Northwestern Medicine Study Suggests Multidisciplinary Care Best for Long COVID Patients
- Long COVID-19 | Northwestern Medicine
- Long COVID and Diabetes (webmd.com)
- Long-Covid Heart-Diabetes Recovery Diet
#HealthJourney #LongCOVID #DiabetesManagement #Nutrition #Wellness #HealthyEating #InspirationalCooking
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