So I didn’t think I’d be writing this so soon but as we are already seeing patients in the clinic coming out the other side of COVID I thought I’d send this out to explain some of the symptoms. This information may also relevant for many Chronic Fatigue cases.
As people recover from Covid, a common number of ‘long haul/extended time’ of symptoms can occur. A number of these are :

• Excessive tiredness / Chronic fatigue
• Depression
• Pain
• Sleep interruption/depravation.

What’s going on?

During Covid, the body’s lymphatic system starts to swell with all the inflammatory markers such as cytokines and a bit like a busy highway, slows down.

As the virus is conquered by the immune system the lymph continues to drain all the debris, inflammatory markers etc out of the body.

When we have ‘long term’ symptoms the reason may be that the lymph system is not clearing the symptoms out.

Specifically in the symptoms experienced above, the lymph system of the brain which is called ‘Glymphatic system’ does not drain sufficiently and this will impact the hypothalamus of the brain. The hypothalamus is like ‘an instruction keyboard to the body’ and when it’s impacted, the signals it sends out are no longer functioning properly. Results, fatigue, lower moods, sleep issues, pain.

What will help improve recovery?

You are basically looking at two areas; improving the CIRCULATION and clearing out the debris (unresolved inflammation). Here I’m going to give you evidence based information about the circulation.

1. As the glymphatic system ONLY works when you are asleep the number one concern is to get as much sleep as possible. This is NOT falling asleep with iphones/tech/sitting up/multi-tasking sleep with hypnotherapy etc. This is going to bed, laying down and sleeping the old fashioned way and getting enough of it! 6 hours a night is not enough! Studies have shown most adults need a minimum of 8 for maintenance.. If you want the body to RECOVER (not just maintenance then when your body says sleep, then that is what you should do.
2. Improve the circulation by receiving a very gentle manual therapy such as central lymphatic drainage, myofascial release, cranial sacral therapy. These feel so slight that you can’t even believe you are being treated, however when done by a skilled and trained practitioner you know it works because you spend all afternoon urinating!
3. Spinal Cord Dynamics. Again this is using the body to gently move the cerebral spinal fluid and improve circulation. Things like Qi Gong, Feldenkrais, Co-ordination Dynamics fall into this category. What do they have in common. Slow, specific movements, using the breath to improve circulation.
   While I can’t help you with the third one, our masseuse Visca is qualified as myofascial release therapist, and the practitioners at the clinic can help you with natural aid sleep supplements and education if you need help.
   If you want to know more about how to clear the inflammation and / or deal with symptoms, or would like to know what we are suggesting to do if you are getting posts vaccination symptoms, keep an eye on the benbiao health facebook page, our webpage or please contact the clinic and book an appointment with one of the practitioners.

Take care all
Heidi

I know what you’re thinking – ‘’we’re in a pandemic, give me a break! Eating healthy is too hard to think about at the moment! I need to treat myself!’’ However, I’m here to tell you that it’s exactly a pandemic which should make you want to focus on your nutrition. Hear me out…

What you consume is the steppingstone between you and your ability to cope with stress, anxiety and overwhelm. When you’re nutritionally depleted, your body’s stress response mechanism cannot adapt to stressful triggers as efficiently (1), your brain cannot operate optimally (2) and your hormones and neurotransmitters cannot be synthesised let alone function. Without adequate nutrition your gut bacteria cannot thrive and send their signals along what we call the ‘gut-brain-axis’ causing a breakdown of healthy mental wellbeing (3).

The body’s stress response mechanism called the HPA axis needs optimal nutrition status (in particular the B vitamins) to be able to adapt to stressful triggers that are a part of life (2). However, in westernised cultures we are overfed and undernourished, calorie counting, but failing to obtain crucial nutrient status (4). As a result of poor nutrient intake, brain function is impaired, mental health declines and we see more and more episodes of anxiety and depression (1).

Without adequate and balanced nutrition, pathways break down resulting in mood changes. Did you know that omega-3 fatty acids found in oily fish or algae are a key micronutrient needed for brain structure and function? They also help in decreasing neuro-inflammation which reduces occurrence and severity of depression. How do they do this? Well, omega-3 fatty acids can travel through the blood brain barrier and once into the brain interact with neurotransmitters, whilst suppressing inflammation (8).

As well as nutrients in food being the fuel in particular metabolic pathways, some nutrients are needed to actually synthesise vital cellular chemicals we need in everyday life. An example of this is the neurotransmitter serotonin (our happy hormone) which is one of our brains chemical messengers. In order to actually make serotonin we need to feed our body the precursor L-Tryptophan to form it (5). L-Tryptophan is an amino acid found in pumpkin seeds, fish, and eggs. Studies show those with an insufficient intake have a decline of cognition, behaviour and mood (6).

Food also regulates your mood through playing a transportation role. Let’s take carbohydrates and feelings of happiness as an example. There are many transport pathways in the body for different nutrients. Some nutrients use the same pathway therefore have to compete to use it, with the loser nutrient not being absorbed by the body. Tryptophan (the precursor to serotonin) often loses out to other amino acids. So where do carbohydrates come in? When you eat carbohydrates, you produce insulin. Insulin transports glucose from the carbohydrate to the cells for fuel. Insulin also transports amino acids along with the glucose – all amino acids apart from tryptophan. This means that tryptophan can travel through the bloodstream to the brain without any competition where serotonin can be produced (7)…enter feelings of happiness!

These are just a few very brief examples of how food and dietary choices can affect how you feel and function. There are many other mechanisms which come into play such as inflammation, inadequate levels of nutrients involved in a variety of cellular pathways, gut integrity and its microbiome. Each individual presents uniquely, and no treatment is the same – so it’s best to book in to see me to better assess your circumstances. You have the power to promote good mental health through what you consume!

If you would like to know more about taking care of your health through nutrition please book in with clinical nutritionist Rachel Cunard at ben&biao .

References

1. O’Neil A, Quirk SE, Housden S, Brennan SL, Williams LJ, Pasco JA, Berk M, Jacka FN: Relationship between diet and mental health in children and adolescents: a systematic review. Am J Publ Health 2014; 104:e31–e42.
2. Brown BI (2018) Stress, HPA Axis Dysfunction and Personalized Nutrition. J Orthomol Med. 33(1)
3. Mörkl, S., Wagner-Skacel, J., Lahousen, T., Lackner, S., Holasek, S., & Bengesser, S. et al. (2018). The Role of Nutrition and the Gut-Brain Axis in Psychiatry: A Review of the Literature. Neuropsychobiology, 79(1), 80-88. doi: 10.1159/000492834
4. Rust P, Hasenegger V, König J: Österreichischer Ernährungsbericht 2017. Wien, Universität Wien und Bundesministerium für Gesundheit und Frauen, 2017.
5. Lehnert, H., & Wurtma, R. (1993). Amino Acid Control of Neurotransmitter Synthesis and Release: Physiological and Clinical Implications. Psychotherapy And Psychosomatics, 60(1), 18-32. doi: 10.1159/000288676
6. Höglund, E., Øverli, Ø., & Winberg, S. (2019). Tryptophan Metabolic Pathways and Brain Serotonergic Activity: A Comparative Review. Frontiers In Endocrinology, 10. doi: 10.3389/fendo.2019.00158
7. Spring, B. (1984). Recent Research on the Behavioral Effects of Tryptophan and Carbohydrate. Nutrition And Health, 3(1-2), 55-67. doi: 10.1177/026010608400300204
8. Lim, S., Kim, E., Kim, A., Lee, H., Choi, H., & Yang, S. (2016). Nutritional Factors Affecting Mental Health. Clinical Nutrition Research, 5(3), 143. doi: 10.7762/cnr.2016.5.3.143