Making healthy choices to build up strong immune system and protect yourself from “Long COVID”
'Long COVID' is a condition that many people may experience even after recovered from COVID-19. The prevalence of Long COVID is estimated to be around 30-50% of the total number of COVID-19 cases that have been treated and recovered. It refers to persistent symptoms that linger after the COVID-19 infection, which can manifest in both physical and psychological aspects.
Basic ways to observe symptoms of Long COVID.
The symptoms of Long COVID occur after a person has been infected with and recovered from COVID-19 for 4-12 weeks or more. You can check if you are experiencing these symptoms by dividing them into the following categories.
Physical symptoms
- Fatigue and easily tired
- Fever, persistent cough, headache, sore throat
- Palpitations, chest tightness or pressure
- Joint pain
- Reduced sense of taste or smell
- Dizziness
- Short-term memory loss, difficulty concentrating, or brain fog syndrome
- Abdominal pain, diarrhea, loss of appetite
- Skin rashes
Psychological symptoms
- Sensitive to emotionally impactful situations
- Possible presence of depression or anxiety (Post-Traumatic Stress Disorder)
- Insomnia
If you or someone close to you is experiencing symptoms of Long COVID as mentioned above, building immunity through post-COVID-19 recovery can be a good option that we can take action on.
Making healthy choices to build a strong immune system and protect yourself from “Long COVID”
According to the advice from Dr. Suwannachai Wattanayingcharoen, the Director-General of the Department of Health, in treating Long COVID and recovering the body to regain strength, it can be done by building and strengthening the immune system. This can be achieved through the following simple steps:
- Eat a balanced and nutritious diet from all five food groups, focusing on easily digestible foods. Avoid unhealthy foods such as processed, frozen, pickled, grilled, fried, oily, or spicy foods, as they may be difficult to digest. It is also recommended to avoid consuming alcoholic beverages, as these foods can lower the immune system.
- If there is a loss of appetite, divide meals into smaller portions throughout the day to maintain stable blood sugar levels and prevent weakness and fatigue.
- Consume foods that contain beneficial bacteria or probiotics, such as yogurt and fermented milk. Choose varieties with low sugar content and consume them with high-fiber foods such as whole grains, legumes, bananas, onions, and garlic. This helps provide nourishment for healthy bacteria and supports the body's immune system.
- To restore and strengthen the body, supplement with vitamins and minerals such as vitamin C, A, D, E, and zinc. These can be found in vegetables, fruits, whole grains, fish, meat, milk, and eggs.
Finally, prevention of Long COVID can be initiated by choosing to consume a healthy diet. In addition to ensuring a balanced diet from all five food groups, we should not overlook the importance of consuming probiotics, multivitamins, or dietary supplements. These play a significant role in body recovery and boosting the immune system to alleviate post-COVID-19 symptoms. It is important to be vigilant and observe any abnormal symptoms. If there is a deterioration in health, it is advisable to promptly seek medical attention to identify the cause and receive appropriate treatment. With best wishes from Paradigm Pharma
