Nutrition, Long COVID, and Brain Health

For those experiencing the debilitating effects of long COVID, a sense of hopelessness often fuels a desperate search for any strategy that can reduce the impact long COVID has on their lives. A quick search of the internet and online forums will reveal such unproven recommendations as stem cell treatments, time spent in hyperbaric oxygen chambers, and the use of nutraceuticals or ivermectin.

That we lack a validated treatment protocol for long COVID doesn’t mean there aren’t things people can do to improve their well-being and functioning while coping with its symptoms. Cultivating a healthy lifestyle is one such strategy. Many factors comprise a healthy lifestyle, including following healthy sleep guidelines (e.g., good sleep hygiene, having a regular sleep schedule), pacing one’s activities, and ensuring adequate nutrition. In particular, those with long COVID will likely benefit from taking a daily multivitamin and supporting a healthy gut microbiome (e.g., pre- and probiotics).

Nutrition and Long COVID

Nutrition may play a key role in how well a person lives with long COVID. Because one hypothesis about why long COVID develops is that a person’s immune system becomes compromised, some dieticians and patients recommend an anti-inflammation diet. Inflammation is not always a bad thing; it’s actually a healthy natural response when the body is affected by things like an injury, foreign bacteria, or a virus. Unfortunately, chronic inflammation is unhealthy and eventually damages healthy cells. Chronic inflammation has been associated with disorders like fibromyalgia and rheumatoid arthritis.

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Emerging literature suggests that following the Mediterranean diet may improve the functioning of those with long COVID. The Mediterranean diet is one of the healthiest and most well-studied diets out there. It has been shown to reduce the risk of cardiovascular disease and type 2 diabetes, as well as promote sustainable healthy weight loss. Some studies now suggest that the Mediterranean diet may help address the short- and long-term conditions associated with COVID.

What Is the Mediterranean Diet?

It's important to note that this “diet” is more about cultivating sustainable healthy eating habits than it is about a time-limited “diet” intended for weight loss. As an eating habit, it reflects the cuisine common to Mediterranean countries like Greece and Italy. Plant-based foods like vegetables and legumes are the foundation of the diet, and butter is replaced by olive oil in most recipes. Seafood and poultry are encouraged, while sweets and red meat are eaten only occasionally. A typical day’s worth of food might look something like this:

• Breakfast: Whole wheat toast topped with scrambled eggs, spinach, and peppers served with a side of berries.
• Lunch: Quinoa salad with feta, olives, tomatoes, and Greek-spiced chicken.
• Snack: Hummus, pita chips, and roasted vegetables with peppers.
• Dinner: Walnut-rosemary-crusted salmon, side salad with balsamic vinaigrette, and roasted potatoes.

One of the most significant advantages of the Mediterranean diet for those with long COVID is its effect on cognitive functioning. Brain fog is arguably the most commonly reported symptom of long COVID. Studies have demonstrated that those consistently adhering to a Mediterranean diet demonstrate improved cognitive performance. As importantly, the diet has also been associated with decreased risk of cognitive decline and decreased risk of developing Alzheimer’s. It’s no wonder the Mediterranean diet can be so beneficial for brain health, whether it’s recovering from a brain injury or slowing age-related cognitive decline. Foods like fatty fish, dark leafy greens, walnuts, strawberries and blueberries, avocados, and legumes are rich in the very nutrients and antioxidants our brain needs to function well.

The MIND Diet

A comparable diet specifically focusing on brain health is the MIND diet. This diet combines the Mediterranean and DASH diets to establish dietary habits promotive of long-term brain health. Developers of the MIND diet evaluated the Mediterranean and DASH diets to identify foods from both that demonstrably benefit brain health. Foods that the MIND diet encourages people to eat include green leafy vegetables like spinach, berries, nuts, fatty fish like salmon and tuna, beans, and poultry. The diet discourages consuming processed sugars, fried food, cheese, red meat, and butter.