Long COVID continues to challenge patients and practitioners alike. It’s a condition that doesn’t follow the usual rules of recovery. Months after the initial infection, people are still reporting symptoms like relentless fatigue, brain fog, breathlessness, poor sleep, and chronic pain. For some, it feels like they never really got better in the first place. For others, symptoms creep in weeks later—disrupting work, fitness goals, family life, and mental wellbeing.
Right now, there’s no universally effective treatment, and that can feel incredibly disheartening for people who are doing everything “right” and still not seeing improvement. But there are some promising strategies—especially in the realms of exercise, nutrition, mental health, and sleep—that may offer relief, even if they don’t provide a complete cure.
Symptom Management, Not a Cure (Yet)
Let’s be clear: there’s no magic pill for long COVID yet. Treatment typically focuses on managing specific symptoms with a multidisciplinary team—think physios, psychologists, GPs, dietitians, and social workers—who can tailor care to individual needs. Because of the wide range of symptoms and severity, the approach has to be as diverse as the condition itself.
Some people respond well to respiratory muscle training or supervised exercise programs, while others benefit more from mental health support or structured sleep interventions. The important takeaway is that care should be personalized, gradual, and always adjusted based on tolerance, particularly for those experiencing post-exertional malaise (PEM)—a hallmark feature in some long COVID cases where exertion worsens symptoms.
Exercise: Helpful, But Needs to Be Tailored
We know that movement is medicine, but in long COVID, that medicine needs to be carefully dosed.
Research has shown that aerobic and resistance training—when applied cautiously—can help reduce fatigue, breathlessness, and boost physical function. Supervised and multimodal exercise programs appear to offer the most benefit, especially when they’re individualized and built around symptom monitoring. Some studies also show improvements in quality of life with consistent, measured training.
That said, exercise isn’t a universal fix. Not everyone sees improvements in anxiety, depression, or brain fog from training alone, and in some cases, overdoing it can set people back. That’s why a slow, graded, and responsive exercise plan is key, particularly when PEM is present.
The bottom line? Yes, exercise can help—but only when it’s the right type, at the right time, and delivered with the right support.
Nutrition: Supporting Recovery from the Inside Out
While the research on nutrition and long COVID is still developing, we’re starting to see how certain deficiencies and dietary factors may play a role in both risk and recovery.
People with long COVID are more likely to be low in vitamin D, selenium, zinc, and B vitamins—nutrients critical for immune regulation, energy production, and inflammation control. Addressing these deficiencies is a no-brainer. A few small studies have explored supplements like vitamin C, omega-3s, acetyl-l-carnitine, and glutathione boosters, with some positive signals, but the evidence is still early and not strong enough to recommend blanket supplementation.
That said, a balanced, anti-inflammatory diet—rich in fruits, vegetables, lean protein, healthy fats, and fibre—is always a good starting point. And if you’re dealing with gut symptoms, supporting digestive health with probiotics or fermented foods might be helpful, although the evidence here is still emerging.
If there’s one consistent theme in the nutrition research, it’s this: malnutrition, obesity, and micronutrient deficiencies all increase the risk and severity of COVID and its long-term effects. So even if we don’t have all the answers yet, nutrition remains a crucial pillar of recovery.
Sleep Disturbances: The Silent Saboteur
One of the most under-recognised aspects of long COVID is the disruption to sleep. Studies consistently show that 38% to 56% of long COVID patients suffer from insomnia, poor sleep quality, or excessive daytime tiredness. And it’s not just “bad sleep”—these disturbances often come hand-in-hand with fatigue, mood swings, anxiety, and memory issues.
The relationship between sleep and long COVID is complex. In some cases, the stress of the illness, combined with altered circadian rhythms or nervous system dysregulation, contributes to persistent insomnia. Interestingly, the Omicron variant has been linked to a higher rate of sleep problems than earlier strains, although the reasons are still being unpacked.
Whether the cause is physical or psychological (or both), one thing is clear: restorative sleep is essential to recovery. And this is where mental health interventions—especially relaxation techniques—can make a real difference.
Relaxation Techniques: More Than Just a Wellness Trend
When we talk about long COVID recovery, it’s easy to overlook the value of psychological support and stress management. But these tools can be game-changers, especially for sleep and anxiety.
One of the most effective strategies? Progressive Muscle Relaxation (PMR). A recent randomized trial showed that combining PMR with pulmonary rehab led to significantly better outcomes in sleep and anxiety compared to rehab alone. And it’s not just one study—multiple reviews support the use of PMR, breathing exercises, and mindfulness-based techniques in improving mental health and quality of life post-COVID.
The best part? These tools can be delivered remotely, through apps or guided audios, making them accessible even when energy is limited.
Incorporating guided body scans, square breathing, or PMR routines into a daily schedule can support recovery in a non-invasive, empowering way—and importantly, it gives people something they can actively do when they feel stuck or discouraged.
Final Thoughts: You’re Not Alone, and You’re Not Powerless
Long COVID is real, complex, and frustrating—but it’s not untreatable. While we’re still waiting on gold-standard cures, the current research gives us some useful stepping stones.
If you’re navigating long COVID or supporting someone who is, here’s what I’d want you to know:
- Start where you are, and build slowly. Recovery isn’t linear.
- Fuel your body with the nutrients it needs, even if appetite or digestion feels off.
- Move gently and mindfully—let your body guide you, not a fitness tracker.
- Prioritise sleep, even if it takes time and support to get there.
- Use mental health tools like relaxation, meditation, and breathwork—not just for stress, but for real recovery.
The science is still catching up, but your lived experience matters just as much. Keep listening to your body, leaning into small wins, and asking for help when you need it. You already have more tools than you think.
Take-Home Message:
Long COVID doesn’t have a one-size-fits-all solution, but a personalised, holistic approach—covering exercise, nutrition, sleep, and mental health—can help ease the burden. There’s no quick fix, but small, sustainable steps can lead to meaningful improvements over time. Recovery is possible—and you don’t have to do it alone.
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