Lifestyle
For the millions suffering from the debilitating effects of long Covid, the path to recovery can seem long and uncertain. In my new book, Nature’s Way to Healing: A Long Covid Guide, I outline an integrative approach to managing extended Covid symptoms naturally through diet, lifestyle and complementary therapies. I am so excited to release this book having suffered from long Covid myself.
As a clinical nutritionist, I have discovered what the research now shows — adopting a low-histamine diet is one of the most important lifestyle changes for those suffering with long Covid. Histamine is a compound released by the immune system that can trigger inflammation and a wide range of symptoms such as headaches, fatigue, brain fog, breathing diffi culties and more — many of the same issues plaguing long Covid patients.
Limiting high-histamine foods can help calm the inflammatory response and potentially mitigate a cytokine storm in those infected with SARS-CoV-2 (the virus that causes COVID-19). A cytokine storm is a severe immune reaction in which the body releases too many cytokines, proteins that regulate infl ammation. This excessive release of inflammatory cytokines can cause significant damage to the lungs and other organs.
Some high-histamine culprits include aged cheeses, fermented foods, cured meats, alcohol and even leftovers that have been refrigerated too long. On a low-histamine diet, we focus on fresh, anti-infl ammatory foods such as fruits, vegetables, healthy fats and animal proteins.
The statistics on long Covid are sobering — research shows up to 30-50 per cent of those infected with COVID-19 go on to develop long Covid symptoms lasting weeks, months or even years. Among the most common issues are profound fatigue, cognitive impairment, headaches, brain fog and autonomic nervous system disruptions such as rapid heartbeat and dizziness upon standing.
While the medical community is still working to better understand this condition, my book outlines evidence based, natural and integrative ways to bring the body back into balance. In addition to the low-histamine, anti-inflammatory diet, I outline strategies for stress management such as meditation, gentle breathwork and getting out into nature. Targeted supplementation with vitamins, minerals, antioxidants and herbs can also provide much-needed nutrient support for which I have created an in-depth protocol.
From optimising sleep habits to seeking out supportive therapies such as lymphatic drainage massage, an integrative multi-pronged approach can go a long way in beginning to resolve long Covid’s mystifying array of symptoms. While there is still much to be learned, there are many natural tools that have been a source of hope and healing for myself and many others on the lingering road of long Covid recovery.
Lifestyle Coconut, Cranberry and macadamia slice
Makes: 12
Base
1½ cups dried cranberries,
plus extra to garnish
1 cup roasted macadamias,
plus extra to garnish
½ cup chia seeds
1 cup raw pecans
½ cup hemp seeds
½ cup rolled oats
½ cup desiccated coconut,
plus extra to garnish
1 tsp cinnamon
1 tsp sea salt
½ cup liquid coconut oil
2 tbsp maple syrup
Topping
1½ cups macadamias
⅔ cup organic full-fat
coconut cream
2 tbsp maple syrup
Lifestyle Method
Line a shallow baking tray with baking paper.
To make the base, put all the dry ingredients in a food processor and blitz until it forms a crumbly texture. Add the coconut oil and maple syrup and blitz to combine, scraping down the sides of the processor with a spatula.
Scoop the mixture onto the lined baking tray and place in the freezer for 30 mins.
Meanwhile, make the topping by combining all the ingredients into a food processor and blend until smooth.
When firm, remove ⅔ of the base from the freezer and add the topping. Sprinkle extra cranberries, macadamias and desiccated coconut on top to garnish. Return the slice to the fridge for 30 mins or until set.
Cut into slices and serve. Keep in an airtight container in the fridge for up to 1 week, or 2 weeks in the freezer.
Article Featured in WellBeing Magazine 212
