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Long Covid Recovery

Recovery from Long Covid means no longer dealing with symptoms like fatigue, breathlessness, cognitive dysfunction,such as brain fog and memory issues, as well as mood disturbance, anxiety and depression, just to name a few. If you are struggling with Long Covid, then continue reading this article to learn how I have been able to assist my patients with their journey to recovery from Long Covid.

From my experience of treating this condition, I have listed below ways in which you can help get better and begin your journey of recovery.

Eat a Wholefood Diet

It is important to eat a wholefood diet during your journey to recovery from Long Covid, as optimum nutrition is essential to promote healing.

Unfortunately, modern farming and food processing techniques, together with our fast-paced modern lifestyles mean we are often eating on the go and choosing take-away or prepackaged foods. Often these are high in sugars, trans fats, carbohydrates, and artificial chemicals. If you are suffering from Long Covid make sure you are avoiding alcohol, soft drinks, and refined sugars, like biscuits, cakes, pastries, pizza, hamburgers, and lollies. Instead opt for a whole-food diet with an abundance of fresh fruits and vegetables (minimum 3 cups daily) together with good quality protein from organic eggs, wild caught fish, organic or grass-fed meat, miso, tofu, tempeh, and legumes.

Fruits and vegetables like garlic, onions, ginger, turmeric, broccoli, cauliflower, sweet potato, cucumber, beetroot, mushrooms, lemons/limes and an abundance of herbs like coriander, basil and parsley are particularly beneficial for Long Covid due to their high antioxidant and bioflavonoid content and ant-inflammatory activity.

Nutritional Supplementation

As nutritional requirements are higher during illness, I find supplementation is an important part of my treatment protocol for recovery to Long Covid, particularly

  • Vitamin A is required for immune responses as well as healing the eyes, mucous membranes of the sinus, lungs, and digestive system.

  • B vitamins particularly B1, B3,B5 and B6 to support the body’s energy production and blood glucose metabolism. Folate and B12 to support immune responses involved in DNA methylation and amino acid metabolism and synthesis and regulation of DNA.

  • Vitamin C is an essential part of any post viral protocol due to its ability to modulate immune responses and support adrenal function.

  • Vitamin D supports many important immune responses in the body as well as brain and bone health.

  • Vitamin E is an important antioxidant which also enhances immune system function.

  • Vitamin K contributes to healthy blood clotting and bone health.

  • Co enzyme Q10 is required for our mitochondrial and energy production, it is also anti-inflammatory and protects the heart from damage.

  • Omega 3 fats like fish oil are important for the structure of cell membranes as well as cell signaling, blood clotting and are anti-inflammatory.


To help your Long Covid recovery, keep in mind the importance of the following minerals:

  • Iodine is important for regulating metabolism and producing thyroid hormones which are required for energy production, mental development, and cognitive function.

  • Magnesium is essential for many important functions in the body including mitochondrial health and energy production, hormone production, heart rhythm, blood pressure and immune system health.

  • Selenium is a powerful antioxidant which is important for healthy immune responses.

  • Zinc is anti-inflammatory and antioxidant and is particularly useful in Long Covid to deactivate spike proteins when used in combination with bioflavonoids like quercetin.

Amino Acid

N acetyl cysteine is an amino acid which has shown great promise in managing post viral issues like Long Covid.

This has many important properties including antioxidant, anti-inflammatory, detoxifying and mucolytic (breaks down mucous). It is also a precursor to glutathione, a potent antioxidant which is required for healthy immune responses and detoxification. Immunocompromised and the elderly are often deficient in this important nutrient.

Herbal Medicines

As my patients know I love my herbal medicines especially my liquid concoctions. I have been seeing great results with my Long Covid patients by combining herbs and specific nutritional supplements. Some of my favourite herbs for recovery from Long Covid are:

  • Andrographis is one of my most popular herbs for cold and flu due to its anti-viral, antibacterial, anti-inflammatory, and anti-thrombotic actions.

  • Astragalus is my favourite herb to restore immune function following a prolonged virus. It is also a great heart, kidney and lung tonic with a long history of use in Chinese traditional medicine.

  • Brahmi is a brain tonic and nervine tonic to assist with brain, fog, poor memory, and low energy levels.

  • Echinacea is another of my favorites to treat cold and flu as well as to modulate the immune system.

  • Garlic has fantastic antimicrobial and antibacterial activity and may also assist to restore immune function.

  • Lions Mane is from the medicinal mushroom family and is particularly effective for post viral brain fog and fatigue.

  • Other mushroom extracts like Cordyceps, Chaga and Reishi mushroom are wonderful to support the immune system and restore adrenal function and energy levels after a long illness.

  • Tinospora is an Ayurvedic herb proving to be an effective tonic to improve immunity and energy after viruses like Covid.

  • Adrenal and adaptogenic herbs like Licorice, Rehmania, Rhodiola, Schisandra and Siberian Ginseng are useful to reduce stress and anxiety and improve energy levels in debilitated patients.

  • Withania or Ashwagandha is a multipurpose herb which helps the body to adapt to stress, reduces anxiety, improves memory, cognition, attention, endurance, and stamina. It also improves red blood cell concentration and bone health and has anti-inflammatory and antioxidant functions. It is one of my absolute favourite tonic herbs.

  • Herb blends, for those affected by insomnia herbal blends containing herbs nervine and sedative herbs like Lemon Balm, Passionflower, Hops, Zizyphus, Chamomile and Californian Poppy can be useful to promote restful sleep.

Mindfulness and Meditation

Long Covid has been shown to affect the central nervous system, affecting physical and mental health. Mindfulness practices like breathing exercises, meditation, emotional freedom technique (EFT), yoga and tai chi are effective to reduce stress, anxiety, depression, chronic pain and promote restful sleep.

Time In Nature

Spending time outdoors in nature has many beneficial effects for our health. Exposure to sunlight is required to manufacture Vitamin D, which is important for many important functions in the body including bone health, immune function and reducing inflammation. Sunlight exposure is also important for mitochondria function. Mitochondria are the energy powerhouses of our cells.

Exposure to morning sunlight is also essential for melatonin production. Melatonin is a neurotransmitter essential for sleep regulation and immune protection. The production of melatonin is reduced by exposure to blue light from wireless devices so make sure you avoid excessive use of these devices especially after sunset in the evening when melatonin levels are at their highest in preparation for sleep. You could also use blue light blocking glasses or screens on your devices to reduce exposure.

Walking in nature, especially bare foot or ‘grounding’ reduces inflammation and improves our endorphins or feel-good chemicals. It also improves our immune system as trees and plants have been found to release phytochemicals which boost our immune function. The Japanese refer to this as ‘Forest Bathing.’

In summary Long Covid is a complex long-term condition which is still not well understood. As the underlying cause and symptoms for each case can be different it is important to find the right combination of treatments to suit individual needs. In my experience of treating this condition, I have found it useful to adopt a holistic approach which treats all aspects of my patient. Unfortunately, there is no magic bullet but through patience and perseverance I am seeing positive results in my practice.


If your recovery from Long Covid isn't happening and you require help to manage your symptoms, contact me and together we can help you on your road to recovery.