Long COVID: Whole grain carbohydrates and other foods to eat if you have long COVID

Long COVID is used to describe symptoms that last for longer than 4 weeks after getting infected with coronavirus. There are a number of possible physical and mental signs of Long COVID such as tiredness, breathlessness, brain fog, anxiety, depression and muscle pain.

The right diet can play an important role in easing some of these symptoms and helping in the recovery process. It will help your muscles to rebuild, maintain your immune system and increase your energy levels. The most important thing is to eat a healthy balanced diet.

Fatigue or tiredness is one of the major long COVID symptoms. If you feel tired all the time, the type of carbohydrates you eat can influence your energy levels. Studies have found that diets low in simple carbohydrates can improve cognition, uplift mood and help reduce the risks of type 2 diabetes.

Opt for whole grain carbohydrates to provide a sustained level of energy throughout the day. These include whole oats, whole wheat, whole-grain rye, millet, whole barley, quinoa and brown rice.

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Another common symptom among long COVID sufferers is loss or changes in sense of taste and smell. Nutritionists recommend waking up your sense of taste by introducing strong flavours in your meals. You can include spices, citrus fruits and string cheeses in your diet to add a punch of flavour.

Struggling with smells and tastes can also hamper your appetite and you may feel like not eating at all. If you are losing weight due to a poor appetite, then try to eat small quantities of food after every few hours. This will ensure that you are nourishing yourself with healthy foods which will help in improving your health.

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The majority of the immune system lies in the intestines and gut health is important for immunity. For this, you should have a good balance of gut bacteria in your body. This can be done by consuming foods that support a healthy microbiome. These include fibre-rich foods such as vegetables, nuts, seeds and probiotic foods. These vegetables include cabbage, kale, onions and garlic. Pulses and legumes are also good, especially lentils and beans. Nuts and seeds are helpful, especially ground flax seeds. Yogurt also boosts the numbers of good gut bacteria.

Probiotic supplements can also help in improving COVID related gut symptoms. Vitamin D supplements can also be useful for your health. Studies have found that people deficient in Vitamin D were more likely to test positive for coronavirus. Further, those with high rates of vitamin D deficiency, who experienced acute respiratory failure, were at higher risk of dying.