Long COVID

Anti-inflammatory diet (reduce immune activation), Low-histamine diet if MCAS symptoms (avoid: fermented foods, aged cheese, alcohol, leftovers, cured meats, citrus, strawberries, tomatoes, spinach, eggplant, avocado), Nutrient-dense whole foods (support immune system, healing), High-antioxidant foods (berries, colorful vegetables, green tea), Omega-3 foods (wild fish, grass-fed meat), Bone broth (gut healing, amino acids), Adequate protein (immune function, tissue repair), Complex carbs (energy—but some do better lower carb), Avoid sugar and processed foods (inflammatory), Eliminate gluten and dairy trial (reduce inflammation), Increase anti-inflammatory spices (turmeric, ginger, garlic), Stay hydrated (especially if dysautonomia), Electrolytes (sodium, potassium—help dysautonomia symptoms), Small frequent meals if dysautonomia (large meals worsen POTS symptoms), Organic (reduce toxin load)

Pacing CRITICAL (avoid post-exertional malaise—overexertion causes crashes lasting days/weeks): listen to body, rest when needed, gradual activity increase, stay within "energy envelope", Adequate sleep (7-9 hours minimum—immune repair, healing), Sleep hygiene (dark, cool, consistent schedule, melatonin if needed), Stress management (chronic stress worsens immune dysfunction—meditation, breathwork, therapy, nervous system regulation), Gentle exercise when tolerated (start with short walks, 5-10 min, gradually increase, avoid intense exercise initially—causes PEM in many), Compression garments if dysautonomia (compression stockings—improve blood return), Increased salt and fluids if POTS (helps blood volume, reduces tachycardia), Elevate head of bed if POTS, Avoid triggers: alcohol (worsens symptoms), extreme temperatures, prolonged standing if POTS, Address sleep issues (insomnia common—melatonin, magnesium, sleep hygiene), Cognitive rehabilitation if brain fog (puzzles, reading, gradual cognitive exercise), Support groups (Long COVID community—share experiences, reduce isolation), Monitor symptoms (track good/bad days, identify patterns, triggers), Patience (recovery is slow—months to years for some, gradual improvement with proper protocol), Avoid re-infection (can worsen Long COVID—masking in high-risk settings, ventilation), Sunlight exposure (vitamin D, circadian rhythm), Cold/hot contrast therapy (some find helpful), Breathing exercises (if respiratory symptoms), Physical therapy (if tolerated—graded exercise, but careful not to cause PEM), Occupational therapy (energy conservation techniques, modify activities), Vagal nerve stimulation (gargling, humming, cold water on face—helps dysautonomia)