
What Can Be Done About Long COVID?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small 😎
❝Can anything be done about long covid at all?❞
The short answer is: yes!
The longer answer is…
For the sake of us being methodical, kindly pardon that we will start by saying that ideally, the best thing to do about it is to avoid getting COVID in the first place. We realize that if you’re asking this question though, that that ship has sailed already.
However, for readers who have thus far dodged it, then well, if you still haven’t had it by 5 years in, then you’re probably immune, or asymptomatic, or doing everything right. But as it’s hard to know which of those three scenarios you’re living, it’s good to check your lifestyle against: Why Some People Get Sick More (And How To Not Be One Of Them)
And of course: Beyond Supplements: The Real Immune-Boosters!
Now, about long COVID and the chronic fatigue that usually comes with it, then check out: How To Be 7.5x More Likely To Develop Chronic Fatigue Syndrome ← this isn’t just “if you get COVID you are >7.5x more likely to get chronic fatigue syndrome”, by the way. It is also that, but it additionally has practical advice too.
We previously advised, in answer to the question (that we posed ourselves as part of that article) “What if I do get (or already have) long COVID and/or ME/CFS?”, the following:
Well, that is definitely going to suck, but there are still some things that can be done.
Here’s a big one: How To Eat To Beat Chronic Fatigue ← this will not, of course, cure you, but it’s a way of getting maximum nutrition for minimum effort, given that for someone with chronic fatigue, effort is a very finite resource that must be used sparingly
Finally, here are some further resources:
However! That was then and this is now, and science goes marching on, so…
Long COVID lives up your nose and can be removed from there
We are, for the second day in a row*, going to tell you about a serious illness that can be addressed by doing something to the part of you that lives just behind your nose**.
*after yesterday’s The Facial Massage That Keeps Dementia At Bay (it has to do with lymphatic clearance)
**You may be thinking: “but I am a brain in a body and therefore I live just behind my nose by default”, and well, yes, but today we’re not going that far behind your nose; actually just to the deepest part of it.
In few words: Japanese researchers (Dr. Kensuke Nishi et al.) earlier this year (2025, for posterity) did a study (published in March) and found (we’re summarizing and simplifying a lot here):
- Long COVID genetic fragments can, after the main infection battle has been fought and won (by the body), remain deep behind the nose, lodged in the epipharynx (please don’t do this, but just to explain where it is: if you were to poke something up both nostrils simultaneously, the epipharynx is where they would meet).
- These viral remnants are not the virus itself, and so cannot outright cause another infection, but they do consistently annoy the immune system, causing chronic inflammation in the upper respiratory tract, which in turn causes coughing, fatigue, dizziness, brain fog, etc.
- This chronic inflammation can, of course, leave you vulnerable to getting another infection from another source, but that is a separate matter. The point is that these fragments can’t reanimate into an actual virus.
- The researchers wondered if this could be treated with an old Japanese treatment, called epipharyngeal abrasive therapy (EAT), which involves swabbing the area once per week with a cotton swab soaked in 1% zinc chloride solution.
- They found that it could indeed; after 12 weeks the patients showed reduced markers in all relevant things, and significantly reduced symptoms.
- That doesn’t mean it can’t get rid of it entirely—it just means that after 12 weeks, the researchers had results to publish. The investigation itself is ongoing, and it’s likely (but not yet known for sure) that it’ll eliminate it entirely (or at least reduce things to undetectable levels, which is functionally the same in this case).
You can read the paper in full, here: Spatial transcriptomics of the epipharynx in long COVID identifies SARS-CoV-2 signalling pathways and the therapeutic potential of epipharyngeal abrasive therapy
You may be wondering: can I do this at home?
And the answer is: we’re not recommending that, because:
- swabbing that deeply should not be done without expertise; there are sensitive tissues up there
- zinc chloride is also not to be messed around with. As a 1% aqueous solution it’s harmless and even quite “friendly” to your innards, but dry zinc chloride (which includes: the precipitate from an aqueous solution) is corrosive, and you surely do not want that up your nose.
So, we’d recommend instead bringing the study to the attention of your normal healthcare provider, and asking if they can do that.
Meanwhile, for a gentler wash up there, one thing we would recommend (generally, but especially in light of the above) is using a neti pot to rinse (pouring warm saltwater into one nostril and out of the other, then switching sides with a second batch of warm salt water).
Take care!
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Benefits of Different Tropical Fruits
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Would very much like your views of the benefits of different tropical fruits. I do find papaya is excellent for settling the digestion – but keen to know if others have remarkable qualities.❞
Definitely one for a main feature sometime soon! As a bonus while you wait, pineapple has some unique and powerful properties:
❝Its properties include: (1) interference with growth of malignant cells; (2) inhibition of platelet aggregation*; (3) fibrinolytic activity; (4) anti-inflammatory action; (5) skin debridement properties. These biological functions of bromelain, a non-toxic compound, have therapeutic values in modulating: (a) tumor growth; (b) blood coagulation; (c) inflammatory changes; (d) debridement of third degree burns; (e) enhancement of absorption of drugs.❞
*so do be aware of this if you are on blood thinners or otherwise have a bleeding disorder, as you might want to skip the pineapple in those cases!
Source: Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update
Enjoy!
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Fight Diabetes With Vitamins & Antioxidants – by Dr. Kedar Prasad
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You may be wondering what vitamins and antioxidants have to do with diabetes, which is primarily a metabolic disorder, and usually controlled (including: avoided/reversed) by macronutrient considerations, especially by adjusting the amounts of various kinds of carbs, fiber, and fats, and/or the patterns of eating those things.
Dr. Prasad makes the case that the proper combinations of vitamin and antioxidant supplements can greatly increase the effectiveness of standard medical treatments, to halt and reverse the progression of not only type 2 diabetes, but type 1, too.
Which is not to say that in the latter case your pancreas will perk up and stop fighting itself and start producing meaningful quantities of insulin—you’ll still need your insulin pump or injections—but it is to say that you can enjoy much more stable blood sugars and higher insulin sensitivity, which are of course both important things to have.
To demonstrate this, he reviews a lot of scientific literature for us, so much in fact that if you don’t love reading hard science, this book might be quite offputting for you, because the style is very academic, and while published to the wider public, most of the book reads like an extended scientific paper in book form, and indeed there are 23 pages of bibliography, which is quite a lot for a 240-page book.
While, as we say, most of the book is given over to hard science, on a practical note he does also give simple direct recommendations of how much to take of various supplements—and he does recommend supplementation, not relying on diet alone.
Bottom line: if you’d like a fresh take on diabetes avoidance/management that you probably haven’t read elsewhere, this book can provide that.
Click here to check out Fight Diabetes With Vitamins & Antioxidants, and do exactly that!
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Why Women Are 3x More Likely To Get Severe Long COVID
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Long COVID is no picnic. See for example:
How To Triple Your Chances Of Getting The “Razorblade Throat” COVID Variant Or Long COVID
And for that matter, here’s an interesting guest article:
Can you die from long COVID? The answer is not so simple
Actually, the answer is quite simple:
- In practical terms, it’s “yes”.
- In pedantic terms, it’s much like how technically nobody dies of AIDS (one gets AIDS, one’s immune system flatlines, and then one dies of pneumonia, or flu, or a cold, or something like that).
- So, on the books, people aren’t directly dying of long COVID, they’re dying of other things because they have long COVID which has compromised their ability to deal with the other things.
See also: falling doesn’t kill anyone!
What kills people is other events that transpire after falling (i.e., starting from when you stop falling).
So, onto the main topic…
Hormones & your gut
Researchers (Dr. Shima Shahbaz et al.) investigated why women seem to be much more likely to get severe long COVID, compared to men.
Specifically, women are 3x more likely than men to develop severe long COVID, particularly forms resembling chronic fatigue syndrome, despite often having only mild initial infections.
They analysed blood and genetic data from 78 long COVID patients (one year post-infection) and 62 controls without long COVID, and found that women with long COVID showed a distinct immune signature marked by heightened inflammation and gut permeability markers, namely:
- intestinal fatty acid binding protein
- lipopolysaccharide
- soluble CD14 (a particular kind of protein)
…all of which point to intestinal permeability (“leaky gut”) and systemic inflammation.
Notably, the female patients’ intestines were more prone to viral invasion during acute infection, allowing inflammatory molecules to circulate and sustain long-term immune activation.
This seems to have a hormonal basis. Generally speaking, sex hormones modulate immune function, often having pros and cons, and these factors are at least partially (sometimes entirely) responsible for why, as a general rule of thumb, many diseases affect men and women differently
See for example: Testosterone and estradiol reduce inflammation of human macrophages induced by anti-SARS-CoV-2 IgG
In the study cohort, women with long COVID had reduced testosterone, while men with long COVID had reduced estrogen; both had low cortisol. While normally not a problem, these shifts may have circumstantially impaired immune regulation and stress responses.
These findings overlap with myalgic encephalomyelitis/chronic fatigue syndrome, which also predominantly affects women.
To read the paper in full, see: Integrated immune, hormonal, and transcriptomic profiling reveals sex-specific dysregulation in long COVID patients with ME/CFS
We explored this connection previously, here: How To Be 7.5x More Likely To Develop Chronic Fatigue Syndrome
Already have long COVID?
Well, that sucks. You have our condolences. There has been some progress on treating this, though not as much as we’d like to see.
One of our earlier articles about it, for example: Support For Long COVID & Chronic Fatigue
And more recently: What Can Be Done About Long COVID? ← includes explanation about a potential treatment that has shown a lot of promise in trials so far
Take care!
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When the Body Says No – by Dr. Gabor Maté
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We know that chronic stress is bad for us because of what it does to our cortisol levels, so what is the rest of this book about?
Dr. Gabor Maté is a medical doctor, heavily specialized in the impact of psychological trauma on long term physical health.
Here, he examies—as the subtitle promises—the connection between stress and disease. As it turns out, it’s not that simple.
We learn not just about the impact that stress has on our immune system (including increasing the risk of autoimmune disorders like rheumatoid arthritis), the cardiovascular system, and various other critical systems fo the body… But also:
- how environmental factors and destructive coping styles contribute to the onset of disease, and
- how traumatic events can warp people’s physical perception of pain
- how certain illnesses are associated with particular personality types.
This latter is not “astrology for doctors”, by the way. It has more to do with what coping strategies people are likely to employ, and thus what diseases become more likely to take hold.
The book has practical advice too, and it’s not just “reduce your stress”. Ideally, of course, indeed reduce your stress. But that’s a) obvious b) not always possible. Rather, Dr. Maté explains which coping strategies result in the least prevalence of disease.
In terms of writing style, the book is very much easy-reading, but be warned that (ironically) this isn’t exactly a feel-good book. There are lot of tragic stories in it. But, even those are very much well-worth reading.
Bottom line: if you (and/or a loved one) are suffering from stress, this book will give you the knowledge and understanding to minimize the harm that it will otherwise do.
Click here to check out When The Body Says No, and take good care of yourself; you’re important!
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Shame and blame can create barriers to vaccination
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Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.
Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.
Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake.
Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.
Here’s what Brown said.
[Editor’s note: This content has been edited for clarity and length.]
PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?
Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.
You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense.
With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19.
And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function.
So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know.
For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this].
It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.
People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed.
PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?
S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV.
But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak.
So, what our team learned is that sometimes you have to change the message to get people what they need.
We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both.
Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.
PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?
S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”
People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here.
So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people.
When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say.
And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Why do I poo in the morning? A gut expert explains
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No, you’re not imagining it. People really are more likely to poo in the morning, shortly after breakfast. Researchers have actually studied this.
But why mornings? What if you tend to poo later in the day? And is it worth training yourself to be a morning pooper?
To understand what makes us poo when we do, we need to consider a range of factors including our body clock, gut muscles and what we have for breakfast.
Here’s what the science says.
H_Ko/Shutterstock So morning poos are real?
In a UK study from the early 1990s, researchers asked nearly 2,000 men and women in Bristol about their bowel habits.
The most common time to poo was in the early morning. The peak time was 7-8am for men and about an hour later for women. The researchers speculated that the earlier time for men was because they woke up earlier for work.
About a decade later, a Chinese study found a similar pattern. Some 77% of the almost 2,500 participants said they did a poo in the morning.
But why the morning?
There are a few reasons. The first involves our circadian rhythm – our 24-hour internal clock that helps regulate bodily processes, such as digestion.
For healthy people, our internal clock means the muscular contractions in our colon follow a distinct rhythm.
There’s minimal activity in the night. The deeper and more restful our sleep, the fewer of these muscle contractions we have. It’s one reason why we don’t tend to poo in our sleep.
Your lower gut is a muscular tube that contracts more strongly at certain times of day. Vectomart/Shutterstock But there’s increasing activity during the day. Contractions in our colon are most active in the morning after waking up and after any meal.
One particular type of colon contraction partly controlled by our internal clock are known as “mass movements”. These are powerful contractions that push poo down to the rectum to prepare for the poo to be expelled from the body, but don’t always result in a bowel movement. In healthy people, these contractions occur a few times a day. They are more frequent in the morning than in the evening, and after meals.
Breakfast is also a trigger for us to poo. When we eat and drink our stomach stretches, which triggers the “gastrocolic reflex”. This reflex stimulates the colon to forcefully contract and can lead you to push existing poo in the colon out of the body. We know the gastrocolic reflex is strongest in the morning. So that explains why breakfast can be such a powerful trigger for a bowel motion.
Then there’s our morning coffee. This is a very powerful stimulant of contractions in the sigmoid colon (the last part of the colon before the rectum) and of the rectum itself. This leads to a bowel motion.
How important are morning poos?
Large international surveys show the vast majority of people will poo between three times a day and three times a week.
This still leaves a lot of people who don’t have regular bowel habits, are regular but poo at different frequencies, or who don’t always poo in the morning.
So if you’re healthy, it’s much more important that your bowel habits are comfortable and regular for you. Bowel motions do not have to occur once a day in the morning.
Morning poos are also not a good thing for everyone. Some people with irritable bowel syndrome feel the urgent need to poo in the morning – often several times after getting up, during and after breakfast. This can be quite distressing. It appears this early-morning rush to poo is due to overstimulation of colon contractions in the morning.
Can you train yourself to be regular?
Yes, for example, to help treat constipation using the gastrocolic reflex. Children and elderly people with constipation can use the toilet immediately after eating breakfast to relieve symptoms. And for adults with constipation, drinking coffee regularly can help stimulate the gut, particularly in the morning.
A disturbed circadian rhythm can also lead to irregular bowel motions and people more likely to poo in the evenings. So better sleep habits can not only help people get a better night’s sleep, it can help them get into a more regular bowel routine.
A regular morning coffee can help relieve constipation. Caterina Trimarchi/Shutterstock Regular physical activity and avoiding sitting down a lot are also important in stimulating bowel movements, particularly in people with constipation.
We know stress can contribute to irregular bowel habits. So minimising stress and focusing on relaxation can help bowel habits become more regular.
Fibre from fruits and vegetables also helps make bowel motions more regular.
Finally, ensuring adequate hydration helps minimise the chance of developing constipation, and helps make bowel motions more regular.
Monitoring your bowel habits
Most of us consider pooing in the morning to be regular. But there’s a wide variation in normal so don’t be concerned if your poos don’t follow this pattern. It’s more important your poos are comfortable and regular for you.
If there’s a major change in the regularity of your bowel habits that’s concerning you, see your GP. The reason might be as simple as a change in diet or starting a new medication.
But sometimes this can signify an important change in the health of your gut. So your GP may need to arrange further investigations, which could include blood tests or imaging.
Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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