Let’s be honest—after my experience with COVID-19, I’m perpetually on high alert whenever someone coughs or sneezes nearby. These days, I’m all about good hygiene: washing hands, coughing into my elbow, and binning tissues immediately after use. Honestly, I can’t fathom how people managed before 2020. Nasty! (Ahem—no judgment, of course.)
I’ll never forget the sore throat I had the day I fell ill with COVID-19. It was unlike anything I’d ever experienced before. A few days later, my mum came down with the same symptoms after catching it from me.
Now, my mum, being the resilient West Indian woman that she is, went straight into action: gargling salt water and drinking bush tea. (Side note: to this day, I have no idea what “bush” constitutes in “bush tea.”) Meanwhile, I thought, I don’t need all that—my body knows how to fight off a virus!
But here’s the twist: while my mum didn’t exactly “cure” her COVID infection—she came terrifyingly close to death when her oxygen saturation plummeted below 80%—she eventually recovered. I, on the other hand, embarked on a two-year-long journey through hell with Long COVID.
Had I taken early action, would my outcome have been different? Science strongly suggests the answer is YES!
Why You Should Take Acute Infections Seriously
You’ve probably heard people say, “Catching a cold helps build immunity.” While there’s some truth to this, it’s not the full story. Our bodies are equipped with an incredible defence system for fighting off viruses—the immune system. It even has a memory function, meaning that each time you encounter a virus, your immune system creates an imprint, so it can respond more effectively if a similar virus shows up in the future.
But—and it’s a big but—viruses mutate. This means your immune system doesn’t always get the head start it needs. In some cases, like with COVID-19, the virus can actually weaken the immune system for weeks, months, or possibly longer, leaving you more vulnerable.
For most people, a healthy immune system can handle viruses like the common cold. Influenza, while unpleasant, usually means a few weeks of misery followed by recovery. But COVID-19? That’s a whole different beast.
Despite the scientific strides we’ve made in understanding it, there’s still so much we don’t know about its long-term effects. Even if you’ve had it multiple times and recovered well, there’s no guarantee the next encounter will be the same. And then there’s Long COVID—a serious condition affecting over 1 million people in the UK alone. It’s not just about avoiding the initial infection; it’s about reducing the risk of long-term consequences that could change your quality of life dramatically.
The Role of Viral Load in Illness Severity
With covid, we now know that the viral load—the amount of virus in your system during the acute stage of an infection—directly correlates with illness severity and the likelihood of developing Long COVID. This could be due to several factors: being in an environment with high viral exposure (think hospitals) or the body struggling to clear the virus effectively. When the virus lingers and replicates unchecked, it can lead to a cytokine storm, where the immune system overreacts, potentially damaging vital organs.
If viral load plays such a crucial role, shouldn’t we all be better informed about ways to reduce it and support the body in clearing it during the early stages of an infection? The answer, without a doubt, is a resounding yes.
How You Can Help Yourself
If you start feeling under the weather, don't just let it "run its course." Taking proactive steps can help your body recover more efficiently. Here's how:
1. Sleep and Rest
In Western cultures, there's often pride in working through illness. But rest is crucial when combating an infection. Quality sleep enhances immune function and aids recovery. Physical activity during an infection can increase viral replication, making the illness last longer—so put your feet up and prioritise rest.
2. Eat Nutritious Food
Chicken soup isn’t just comforting; it’s packed with benefits. It contains amino acids like cysteine, which help thin mucus and ease congestion. Chicken also provides tryptophan, a precursor to serotonin, which boosts mood and supports immune function.
Focus on whole, nutrient-dense foods such as fresh vegetables, fruits, whole grains, and lean proteins. These provide essential vitamins, minerals, and antioxidants critical for recovery. Avoid ultra-processed foods—they can hinder your immune response.
3. Avoid Pro-Inflammatory Foods
During a viral infection, your immune system is already in overdrive. Consuming pro-inflammatory foods like dairy, gluten, and sugar can worsen inflammation. Instead, load up on anti-inflammatory options like leafy greens, berries, turmeric, and fatty fish to support recovery.
4. Consider Botanical and Herbal Antivirals
Nature offers a range of antivirals that can aid recovery. Here are some options and how to use them:
Ginger: Sip on ginger tea or chew fresh slices. It’s anti-inflammatory and antiviral, soothing sore throats and reducing respiratory inflammation.
Garlic: Add raw or cooked garlic to meals. It contains allicin, which boosts immunity and fights viruses.
Echinacea: Take as a tea or supplement. Research suggests it may reduce cold duration and lower viral load, including coronaviruses.
Oregano Oil: Use in a steam inhalation or diluted in water. Its carvacrol content is a potent antiviral for respiratory infections.
Andrographis: Available as capsules or tea, it alleviates symptoms and shortens respiratory infections.
Black Seed Oil: Take a teaspoon directly or mix into drinks. Its thymoquinone compound strengthens immunity and supports respiratory health.
5. Consider Nasal Sprays
Using antiviral or saline nasal sprays can help clear nasal passages, reducing viral load and preventing deeper infections. Brands like Boots Dual Defence, Nasofed, and Viraleze are excellent options. These sprays form a gel barrier to trap viruses, reducing symptom severity and transmission likelihood.
Supplements to Consider
Vitamin C: Boosts immune cell function and reduces cold duration. Take it as a supplement or through citrus fruits and bell peppers.
Zinc: Essential for immunity; it inhibits viral replication. Lozenges work well for colds.
Lactoferrin: Available as capsules, it supports immunity and has antiviral properties.
Vitamin D: Critical for immune function. Sunlight is the best source, but supplements can help during winter months.
If you’re struggling with a post-viral syndrome like Long COVID, I offer tailored support to help you on your recovery journey. Book a discovery call to learn more.
This information is for educational purposes only. Please consult your healthcare provider for personalised advice.
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