Tips on Pacing and Diet for Thanksgiving (written 11/24/2024)

We are getting ready to celebrate Thanksgiving. For many, this is a time when friends and families come together and enjoy a great meal. It is a joyful time to connect with others and reflect on what we are thankful for.  

For people who are experiencing Long COVID, Thanksgiving can be all of those things, but it is also a time when people worry about managing symptoms, overexertion, and risk of exposure to COVID and other infections. Those well enough to gather with others can face limited energy and symptom spikes due to the extra stimulation and mental and physical exertion. To help manage and enjoy the holidays, Pacing and Diet become important pillars to focus on. In this newsletter, we share simple strategies for energy management and dietary considerations. 

Energy management and Pacing:

• Prepare a list of the things you want to do and prioritize those you want to focus on (this sounds simple, but it is important!).

• Prepare a list of “stressors” that tend to cause symptoms to worsen. Then consider if they can be avoided completely; can you substitute them for something else (e.g., drinking mocktails instead of alcohol); or can you limit the intensity of exposure, like taking breaks if you are preparing food or drafting in others to help you out.

• Also, think about what actions can GIVE you energy and use them to help manage symptoms (consider making use of these three tools at least 2 times per day) 
  
  

Diet and nutrition to support symptom management 

Food is a big focus at Thanksgiving and over the wider holiday period. Food can both give and take energy, depending on what food it is and how your body reacts to it. We have tips and recipe options below. 

Eating more anti-inflammatory foods can be a great way to reduce symptoms and provide yourself energy over the holidays. This is helpful to give your body capacity to absorb the added stimuli that can cause symptoms to worsen, and that can be hard to avoid when gathering with family and friends.  

We are excited to share two anti-inflammatory dishes* that can be done a day or two ahead of time to help give you energy and spread out preparation time. Our recipes for cranberry sauce and apple crisp are healthy, delicious, and are attached to this email*. Both are proven by our most critical tester, Katie’s little one! 

Thanksgiving also means turkey. The good news is that turkey doesn’t have the inflammatory properties that red meat does. It is a healthy food when you have a good quality bird, acting as a great source of protein, which is the building block for your body and also the immune system. 

You may want to minimize or skip the gravy, especially if it is made with flour or bread crumbs, but load your plate with vegetables or salad for a great selection of nutrients and anti-inflammatory food. When tucking into the inevitable snacks and appetizers, opt for fruits, tree nuts, vegetables, and fresh options where you can. 

Small adjustments can make a Thanksgiving meal nourishing, help you manage symptoms, and enjoy this busy time of year. Knowing that you may have more control than you realize can itself reduce stress on the body system and save energy in the runup to the holiday. When Katie’s symptoms were at their worst, just the thought of a family gathering filled her with anxiety. Now she is able to look forward to the coming week and will be busy preparing for out of town arrivals, grocery shopping, cooking, and hosting!  

We encourage you to test out the attached recipes*, pacing strategies, and energy-giving actions like the tools for yourself. Have a wonderful Thanksgiving and reach out if you have any questions or great stories to share about your holiday!   

Warmly,  
Katie & Andrea

PS. Armed with the pacing strategies and anti-inflammatory food options, we wish you a happy Thanksgiving week if you are in the US. Otherwise, you can think ahead to using these during the upcoming holiday season and, of course, test out the attached recipes*.

*Note: if you like the have recipes mentioned in this newsletter, please reach out to us; we are happy to send them to you.