Nutrition advice for long Covid sufferers

While we are trying to move on from Covid lockdowns, many people are still experiencing the burden of debilitating symptoms of long Covid effecting day-to-day life.  

The most common symptoms include shortness of breath, memory and concentration problems (which people call brain fog), as well as extreme tiredness (fatigue). People may also experience: chest pain, muscle aches, fever, headaches, loss of appetite, changes to smell or taste, anxiety and depression. Irritable bowel syndrome (IBS) type symptoms are gut issues also commonly linked with long Covid – these include feeling sick, bloating, pain and diarrhoea.     

That’s a hefty (incomplete) list, and eating can be challenging when you’re feeling unwell. Your body needs a balanced diet that supports natural immune function and reduces inflammation to aid in recovery. Nourishing food, quality sleep and good hydration will help to repair and strengthen your muscles, rebuild your immune system and increase your energy levels. 

5 Tips: 

  1. Eat a balanced diet rich in whole foods, including fruit and veg, whole grains, lean protein, and healthy fats. This provides essential nutrients needed for healing and immune support. 
  2. Incorporate anti-inflammatory foods such as oily fish (salmon, sardines, mackerel), nuts, seeds, and berries. These may help reduce inflammation. 
  3. Keep well-hydrated to support bodily functions and alleviate fatigue. Herbal teas, water, and hydrating foods like lettuce, cucumber and watermelon when in season can be beneficial. 
  4. Include probiotic-rich foods like live yoghurt, kefir, sauerkraut, tempeh and kimchi to support gut health. A healthy gut can positively impact overall wellbeing. 
  5. Limit caffeine and alcohol as they can disrupt sleep patterns and exacerbate symptoms like anxiety and fatigue. 

Research is ongoing but Mission Nutrition have several dietitians with experience in this area. Amy Judd and Kristal Nichol can help you understand the vitamins and minerals you need to support your recovery and improve your gut health for long term health and wellbeing. Please get in touch for personalised nutrition and diet advice, we’d love to be able to help you. 

Note: it is important to check ongoing symptoms with your doctor, to make sure there are no other causes.   



Published By

Claire Turnbull



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