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How to Get Better After Long COVID

How to get better after long covid

Article Summary

Long COVID happens when symptoms like tiredness, brain fog, and chest pain continue for more than 12 weeks after a person recovers from COVID-19. Many people with Long COVID also experience issues like fibromyalgia or histamine intolerance. Functional medicine helps by looking at the root causes of these problems, such as inflammation, poor gut health, or stress. This approach focuses on personal care, helping each person find solutions that work best for them.

Functional medicine focuses on fixing areas of the body that Long COVID can affect, like the immune system, mitochondria (which make energy for cells), and the gut. To heal, it encourages eating anti-inflammatory foods, taking supplements like vitamin D and omega-3 fatty acids, and avoiding things that trigger symptoms, such as high-histamine foods. Managing stress through meditation or deep breathing is also key since stress can make symptoms worse. Gentle exercises like yoga and tai chi are recommended to rebuild strength without overworking the body.

Recovery from Long COVID takes time and patience, but functional medicine provides a path forward by addressing the body’s overall health. This includes improving gut health with probiotics, repairing energy production in cells, and detoxifying harmful substances from the body. By following a personalized plan that includes a healthy diet, stress reduction, and targeted treatments, people can work toward feeling better and regaining their energy and health.

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Overcoming Long COVID: A Functional Medicine Approach

 

COVID-19 has impacted millions of lives worldwide, and while many recover completely, some experience persistent symptoms lasting weeks or months after the acute phase of infection. This condition, known as Long COVID, affects up to 30% of people who contract the virus. Symptoms include fatigue, brain fog, chest pain, breathlessness, joint pain, and other chronic health issues. Many individuals with Long COVID also receive diagnoses such as fibromyalgiaMast Cell Activation Syndrome (MCAS) , or Histamine Intolerance. Functional medicine, which focuses on identifying and addressing the root causes of illness, provides a holistic and personalized framework for recovery from Long COVID.  

 

What is Long COVID?

Long COVID, or Post-Acute Sequelae of SARS-CoV-2 Infection (PASC), is a complex condition where symptoms persist beyond 12 weeks after the initial infection. It can affect multiple organ systems and significantly impact quality of life. The symptoms of Long COVID vary widely, including physical, neurological, and emotional challenges.

Common Symptoms: Fatigue, muscle weakness, brain fog, headaches, breathlessness, heart palpitations, and gastrointestinal issues.

Potential Mechanisms: Chronic inflammation, immune dysregulation, mitochondrial dysfunction, hormonal imbalances, and lingering viral particles.

While conventional medicine primarily focuses on symptom management, functional medicine offers a deeper dive into these mechanisms, addressing their root causes to facilitate recovery.

The Functional Medicine Framework for Recovery

1. Assessing Root Causes

Functional medicine begins with a detailed assessment of an individual’s health history, lifestyle, and potential triggers. For Long COVID, this often includes:

– Advanced testing for inflammatory markers, mitochondrial health, gut integrity, and immune system function.

– Evaluating environmental exposures to toxins that may exacerbate symptoms.

– Investigating nutrient deficiencies and hormonal imbalances.

2. Supporting the Immune System

Long COVID often involves immune dysregulation, where the immune system remains overactive or fails to resolve the infection completely. Functional medicine emphasizes:

Anti-Inflammatory Strategies: Using foods rich in omega-3 fatty acids, curcumin, and antioxidants to lower inflammation.

Immune Modulation: Supplements such as vitamin D, zinc, and probiotics can help balance immune responses.

Healing Chronic Fatigue and Brain Fog

Rest and Pacing

Chronic fatigue is one of the most debilitating symptoms of Long COVID. Functional medicine advocates for pacing activities to avoid overexertion:

Heart Rate Monitoring: Use heart rate zones to prevent post-exertional malaise.

Energy Conservation: Balance activity with adequate rest to allow the body to heal.

Addressing Brain Fog

Brain fog, characterized by difficulty concentrating and memory lapses, is a common complaint. Strategies to combat brain fog include:

Cognitive Support: Supplements like acetyl-L-carnitine, magnesium threonate, and omega-3 fatty acids.

Mitochondrial Support: Coenzyme Q10 (CoQ10) and PQQ (pyrroloquinoline quinone) to enhance cellular energy production.

Reducing Neuroinflammation: Incorporating antioxidants like glutathione and N-acetylcysteine (NAC).

Repairing the Gut-Immune Axis

The Role of Gut Health in Long COVID

The gut plays a central role in immune regulation. Disruptions in the gut microbiome can exacerbate inflammation and immune dysregulation. Common issues include dysbiosis (imbalanced gut bacteria) and leaky gut.

Steps to Restore Gut Health

Probiotics and Prebiotics: Use strains like *Lactobacillus* and *Bifidobacterium* to restore microbial balance. Prebiotic-rich foods like garlic, onions, and bananas nourish beneficial bacteria.

Gut-Healing Supplements: L-glutamine, zinc carnosine, and collagen help repair the intestinal lining.

Dietary Adjustments: An anti-inflammatory, nutrient-dense diet emphasizing whole foods, bone broth, and fermented foods supports gut health.

Addressing Mast Cell Activation and Histamine Intolerance

Mast Cell Activation Syndrome (MCAS) and histamine intolerance are prevalent in Long COVID. These conditions involve an overactive immune response, leading to symptoms like flushing, hives, and gastrointestinal discomfort.

Strategies for Managing MCAS and Histamine Intolerance

Low-Histamine Diet: Avoid aged or fermented foods, alcohol, and processed meats.

Stabilizing Mast Cells: Supplements like quercetin and vitamin C can reduce histamine release.

Detoxification Support: Enhance liver function with milk thistle, glutathione, and cruciferous vegetables to process histamine more effectively.

Rebuilding Mitochondrial Health

Mitochondrial dysfunction, which reduces the body’s ability to produce energy, is a key feature of Long COVID. Functional medicine addresses this by:

Mitochondrial Nutrients: CoQ10, alpha-lipoic acid, and magnesium support energy production.

Improving Sleep: Quality sleep enhances mitochondrial repair. Techniques like sleep hygiene and melatonin supplementation can help.

Exercise Adaptation: Gentle, restorative exercises like yoga or tai chi promote mitochondrial biogenesis without overexertion.

Managing Environmental and Lifestyle Factors

Reducing Toxin Exposure

Long COVID can make individuals more sensitive to environmental toxins. Functional medicine recommends:

– Using air and water filters to reduce exposure to pollutants.

– Eating organic produce to minimize pesticide intake.

– Incorporating detox-supportive practices like sauna therapy and dry brushing.

Stress Reduction and Emotional Resilience

Stress exacerbates Long COVID symptoms by increasing inflammation and hormonal imbalances. Functional medicine emphasizes mind-body techniques such as:

– Meditation and mindfulness practices to regulate the stress response.

– Breathing exercises and progressive muscle relaxation to lower cortisol levels.

The Path Forward: Personalized Recovery Plans

Recovering from Long COVID can be a challenging journey, but it’s important to remember that recovery is possible. Consulting a healthcare provider – especially one who is an functional medicine trained healthcare professional, resting and pacing yourself, exercising, eating a healthy diet, practicing stress management, and seeking support are all important steps in your recovery. Remember to be patient and kind to yourself and take it one day at a time.

 
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