Vitaminology launches their long Covid nutrition report which shares the best tips for coping with long Covid.
Revealed: The Right Nutrition for Long Covid
Vitaminology, which enables the search, discovery and comparison of vitamins and supplements has launched a new long Covid nutrition report, outlining the best nutritional and lifestyle advice for people struggling with long Covid.
The lingering after-effects of a Covid infection have come to be called ‘long Covid’ or ‘long-haul Covid’ and are estimated to affect around one in three people who have contracted the SARS-Cov-2 virus. Long Covid symptoms can include fatigue, low mood, anxiety, joint and muscle aches, disturbed sleep, nerve pain and brain fog.
As with other post-viral illnesses, long Covid may be caused and perpetuated by a combination of factors. Imbalances in the immune system, prolonged inflammation and impaired production of energy in the body are all thought to be involved.
The report covers the benefits of an anti-inflammatory diet to support post-viral fatigue and optimal immune function as well as the essential nutrients for immune function and energy production. The report also looks at lifestyle factors to help reduce inflammation such as self-care, stress reduction and sleep.
What to Include on an Anti-inflammatory Diet
Caroline Hind, Nutritional Therapist for Vitaminology explains what to include on an anti-inflammatory diet.
Always aim for 5-7 portions of vegetables per day especially leafy green vegetables such as broccoli, cauliflower, sprouts, cabbage, kale, spinach, rocket and Swiss chard, which are all a rich source of immune supportive nutrients such as vitamin C, antioxidants, folate, vitamin K, magnesium, calcium, iron and potassium.
Also include orange-coloured vegetables such as carrots, orange peppers and pumpkin, which are rich in beta-carotene, the plant-based form of vitamin A needed to support immune function.
It’s a good idea to include wholegrains and complex carbohydrates such as wholewheat pasta, brown rice, whole oats, buckwheat pasta, quinoa, sweet potato, beans, lentils and chickpeas instead of refined carbohydrates. Refined carbohydrates include white bread, white pasta, white rice and sugary cereals which can exacerbate fatigue and inflammation.
Try to include a source of protein with each meal to support sustained energy levels. Good sources include lean meat, fish, eggs, quinoa, nuts and seeds or opt for plant-based meat alternatives such as soya. Avoid fatty cuts of meat and processed meats such as salami, sausages and bacon which are more inflammatory.
Proteins provide the building blocks (amino acids) for immune cells and for the enzymes that support the processes of the immune system. Dietary protein needs to be sufficient in both quantity and quality to guarantee optimal immune function, as immune cells have specific amino acid requirements.
Healthy fats are omega-3 fatty acids and mono-unsaturated fats. For a simple way to remember sources of imega-3 fatty acids use the acronym SMASH – salmon, mackerel, anchovies, sardines and herring.
You will find mono-unsaturated fats in avocado oil, hemp oil and extra virgin olive oil. These healthy fats support blood sugar balance, energy production and help to regulate the immune system.
Eat Balanced Meals
Eating balanced meals will help to support energy levels. Aim for a meal to contain a balance of non-starchy vegetables, such as leafy green vegetables, complex carbohydrates, protein and healthy fats. Finally, avoid snacking in between meals.
Vitaminology has set out to reduce confusion in the nutrition and supplement market through choice and high-quality information as well as access to one-to-one consultations with accredited nutritional therapists. By offering the complete package of advice, resources and products Vitaminology helps people to lead healthier lives.