

Long COVID Recovery Guide
Holistic, Herbal, Dietary, Exercise, and Mindfulness Practices
The Long COVID Recovery Guide offers a compassionate, practical roadmap for those living with lingering symptoms after COVID-19. Blending the latest research with herbal medicine, nutrition, lifestyle practices, and patient stories, this booklet provides clear strategies to manage fatigue, brain fog, pain, and respiratory challenges. Designed for both patients and practitioners, it emphasizes step -by-step recovery through holistic practices, nutraceutical support, and mindfulness. More than a guide, it is a companion for the long journey back to health and resilience. Dr. Gregory Lawton
Long COVID Recovery Guide: Holistic, Herbal, Dietary, Exercise, and Mindfulness Practices
© 2025 by Gregory T. Lawton, D.C., D.N., N.D., D.Ac.
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means - including photocopying, recording, or other electronic or mechanical methods - without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
This booklet is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Patients should consult a qualified health practitioner before making changes to their health care plan, particularly regarding the use of herbs, nutraceuticals, or supplements.
First edition, 2025
Printed in the United States of America
A Message to the Reader
Long COVID is one of the great health challenges of our time. For millions, the journey to recovery feels uncertain and overwhelming. Fatigue, brain fog, pain, and breathlessness disrupt work, family life, and peace of mind. Too often, patients feel dismissed or left without clear answers.
This guide was written to change that. Here, you will find practical tools rooted in both modern research and the wisdom of holistic medicine - herbs, nutraceuticals, diet, lifestyle practices, and stories of real patients who have walked this path. My purpose is not to offer a one-size-fits-all cure, but to provide a roadmap of hope and strategies that can be adapted to your own healing journey.
For more than fifty years, I have dedicated my work to building healing communitieseducating practitioners, empowering patients, and blending timeless healing wisdom with today’s integrative knowledge. This booklet is part of that vision.
To learn more about ongoing workshops, training, and resources, visit: https://americanhealthsource.org/seminars.htm
Preface
The COVID-19 pandemic has altered lives around the world, not only in the acute illness it caused but also in the lingering shadow left behind. For many, recovery was not complete after the fever broke or the cough subsided. Instead, weeks turned into months of fatigue, brain fog, breathlessness, and pain. This condition, now called “long COVID,” has touched millions and continues to challenge patients and practitioners alike.
This booklet was born out of a desire to offer hope and guidance. Drawing from both modern research and the wisdom of holistic healing traditions, it seeks to provide patients and health professionals with practical strategies for recovery. Here you will find a blend of scientific insights, herbal medicine, nutrition, lifestyle practices, and patient stories - woven together into a roadmap that respects the complexity of long COVID while pointing toward pathways of healing.
I offer this work in the spirit of service, not as a final word but as a companion on the journey. Healing is never linear, but with compassion, persistence, and the right tools, recovery is possible.
Dr. Gregory T. Lawton
Foreword
In the aftermath of the pandemic, one of the greatest medical challenges has been the recognition and treatment of long COVID. For too long, patients’ voices were dismissed, their symptoms minimized, and their suffering left without answers. Yet as science has caught up, we now understand that long COVID is a real and multifaceted condition - demanding equally multifaceted approaches.
This booklet provides just such an approach. Dr. Gregory Lawton draws on decades of experience in holistic health, manual therapy, and naturopathic care to create a guide that is at once evidence-informed and deeply human. What sets this work apart is not only the integration of herbs, nutrition, and lifestyle but also the inclusion of patient journeys that bring the science to life.
As you read, you will find practical tools to apply immediately, whether you are a patient navigating your own recovery or a practitioner seeking to support others. Most of all, you will find a message of hope: that healing is possible, that progress comes step by step, and that you are not alone in the journey.
Long COVID Recovery Guide: Holistic, Herbal, Dietary,
Exercise, and Mindfulness Practices
Introduction: Understanding Long COVID
When the first wave of COVID-19 swept the world in early 2020, most attention was focused on those acutely ill, filling hospitals and intensive care units. Yet as weeks turned into months, another story emerged - one told not by headlines but by ordinary people who never seemed to fully recover. They spoke of exhaustion that lingered long after the fever faded, of minds clouded by an unfamiliar fog, of hearts that raced at the smallest exertion. This condition came to be known as “long COVID,” or more formally, Post-Acute Sequelae of SARS-CoV-2 infection (PASC).
Long COVID is not rare. Studies suggest that 10–30% of those infected experience symptoms lasting beyond three months, and for some, these symptoms persist for years. While the acute phase of infection is primarily a respiratory illness, the aftermath reaches far deeper touching the nervous system, the cardiovascular system, the digestive tract, the immune system, and even the emotional and spiritual core of the patient. It is, in essence, a whole-body condition.
The Science We Know-and What We Don’t
Researchers continue to work toward clear explanations for long COVID. Several mechanisms have been identified, each offering a piece of the puzzle. One is immune dysregulation: the immune system, once activated against the virus, does not fully reset and continues to cause inflammation. Another is viral persistence, where fragments of the virus remain hidden in tissues, keeping the immune system on alert. Others point to microclots in the bloodstream, damage to the lining of blood vessels, autonomic nervous system dysfunction, or mitochondrial impairment that leaves cells starved of energy. In some patients, autoimmunity may develop, where the immune system mistakenly attacks the body’s own tissues.
No single theory explains every case. Instead, long COVID appears to be a syndrome with overlapping pathways - different drivers in different patients. This is why a flexible and individualized approach is so important. The absence of a one-size-fits-all cure does not mean there is no hope; rather, it points us toward a layered strategy that addresses the complexity of the condition.
Why Integrative and Functional Medicine?
Conventional medicine is still searching for definitive treatments. Large-scale clinical trials are underway, but as of now, no single pharmaceutical has emerged as a cure. Patients are often left with reassurance, symptom management, and the slow passage of time. While necessary, this is rarely enough for those who cannot work, care for their families, or live fully.
Here is where functional and integrative medicine offers a unique contribution. By focusing on the whole person rather than isolated symptoms, it seeks to restore balance to disrupted systems. Instead of chasing a single answer, it layers together nutrition, herbal medicine, movement, mind-body practices, and lifestyle interventions. These are not meant to replace conventional care, but to complement and extend it - supporting the body’s innate capacity for healing while respecting the individuality of each patient.
A Multi-System, Symptom-Specific Approach
Because long COVID affects multiple systems, the most effective way forward is symptomspecific care within a holistic framework. Fatigue, brain fog, breathlessness, palpitations, pain, sleep disturbance, mood disorders, and digestive upset each call for different strategies. Yet underlying them all is a shared need: to reduce inflammation, restore energy, rebalance the nervous system, and rebuild resilience.
This booklet will guide you through these overlapping domains, weaving together research, clinical practice, and traditional wisdom. In the chapters that follow, you will find stories of recovery, herbal and nutritional recommendations, movement and breath practices, and mindfulness techniques that support healing. These are not quick fixes, but steady companions along the road of recovery.
A Word of Hope
For many patients, progress is not linear. There are good days and setbacks, moments of clarity and days of struggle. Healing from long COVID requires patience, persistence, and compassion, for oneself and from those who walk alongside. Yet even during uncertainty, hope is real. Around the world, people are finding their way back to strength, supported by integrative approaches that honor both science and the wisdom of healing traditions.
This guide is written in that spirit: not as a final answer, but as a companion for the journey.
The Mechanisms of Long COVID
One of the greatest challenges in understanding long COVID is that it does not appear to have a single cause. Instead, researchers describe it as a “syndrome of many doors,” where different biological processes may lead to similar symptoms. For some, immune overactivation is central; for others, it is the lingering presence of viral fragments; for still others, it may be damage to blood vessels or a disruption of the autonomic nervous system. Each pathway adds a thread to the tapestry of long COVID, and together they explain why the condition can appear so differently from person to person.
Immune Dysregulation and Inflammation
In many patients, the immune system seems unable to reset after the acute infection. Instead of returning to balance, it remains in a low-grade state of alarm. This ongoing inflammation may explain the fatigue, pain, and “sickness behavior” many experience. In some, autoantibodies,
immune proteins that mistakenly attack the body’s own tissues - have been found, raising the possibility that long COVID triggers or unmasks autoimmune conditions. Managing inflammation and supporting immune balance are therefore central to any recovery plan.
Viral Persistence
Another theory is that the virus is not entirely gone. Even if tests no longer detect live virus in the bloodstream, fragments of viral proteins may linger in tissues such as the gut, brain, or lymph nodes. These remnants keep the immune system activated, like embers that refuse to die out. For patients, this may feel like the illness never truly left. Treatments aimed at clearing or neutralizing these fragments are still experimental, but lifestyle measures that strengthen immune resilience remain important.
Vascular Injury and Microclots
COVID-19 is not only a respiratory illness - it is also a vascular one. The virus damages the lining of blood vessels, leading to clot formation and impaired circulation. Studies have shown that some long COVID patients develop tiny, persistent clots called microclots, which block oxygen delivery at the cellular level. This may help explain the breathlessness, chest pain, and exercise intolerance that linger for months. Improving circulation, reducing clotting risk, and supporting vascular health are promising areas of research and practice.
Mitochondrial Dysfunction
At the heart of fatigue lies the mitochondria, the tiny power plants inside each cell. When they are damaged, whether by viral attack, inflammation, or oxidative stress, energy production falters. This mitochondrial “brownout” leaves patients exhausted even after minimal effort and may contribute to the post-exertional crashes that so many describe. Nutrients that restore mitochondrial function, pacing strategies, and gentle reconditioning can gradually bring the system back online.
Autonomic Nervous System Imbalance
The autonomic nervous system regulates heart rate, blood pressure, digestion, and many unconscious functions. In long COVID, this system often becomes unstable, leading to palpitations, dizziness, or what feels like sudden adrenaline surges. Many patients experience a condition resembling postural orthostatic tachycardia syndrome (POTS), where standing triggers rapid heartbeat and dizziness. Therapies that calm the nervous system, hydration, electrolyte balance, compression garments, breathing practices, and stress management, are essential supports.
Gut and Microbiome Disruption
Because the virus can infect the gastrointestinal tract, long COVID often leaves behind digestive problems and altered gut flora. The microbiome, a community of trillions of bacteria that
influences immunity, mood, and metabolism, may be significantly disrupted. This not only explains symptoms such as bloating or diarrhea, but also the systemic fatigue and mood changes tied to gut-brain communication. Repairing the gut through diet, probiotics, and soothing herbs becomes a cornerstone of integrative care.
A Multifactorial Condition
Taken together, these mechanisms reveal why long COVID is so complex: one patient’s symptoms may stem primarily from vascular injury, while another may be driven by immune dysregulation or mitochondrial dysfunction. Many experience a blend of these factors. This is why no single drug has emerged as a universal treatment and why integrative medicine, which addresses inflammation, energy, circulation, and resilience simultaneously, holds such promise.
The next section will turn from mechanisms to practical approaches, guiding patients and practitioners through integrative strategies tailored to specific symptoms.
Symptom-Based Integrative Protocols for Long COVID
Long COVID presents in many ways, and no two patients experience it alike. While one may struggle primarily with exhaustion, another may face cognitive fog, shortness of breath, or debilitating pain. For most, it is a combination of several symptoms that ebb and flow unpredictably. This variability is why an integrative approach, one that looks at the whole person and gently addresses each system of the body, offers patients the best chance at recovery. What follows is a narrative guide to the most common symptom patterns, with an emphasis on functional and holistic strategies that can be safely adapted to the individual.
Fatigue and Post-Exertional Malaise
Fatigue is the hallmark of long COVID. Patients often describe an overwhelming exhaustion that is not relieved by rest, and in many cases, even the smallest exertion leads to what is known as post-exertional malaise, or PEM, a worsening of symptoms hours or days after activity. The first step in management is not to push through fatigue but to respect the body’s new energy boundaries. A pacing strategy, sometimes called the “energy envelope,” teaches patients to observe daily activity, rest before exhaustion sets in, and avoid the boom-and-bust cycle of overexertion followed by relapse. From a functional medicine standpoint, mitochondrial support is often helpful: nutrients such as CoQ10, magnesium, riboflavin, and alpha-lipoic acid provide substrates and cofactors for cellular energy production, while adaptogenic herbs like ashwagandha, rhodiola, or cordyceps may improve stamina and resilience without overstimulating fragile systems. Equally important is the restoration of sleep, for without adequate deep rest the body cannot recover. Melatonin, magnesium glycinate, or calming botanicals such as valerian and passionflower can help re-establish restorative sleep cycles.
Cognitive Dysfunction and “Brain Fog”
Perhaps the most unsettling symptom for many patients is cognitive dysfunction - often described as “brain fog.” The ability to focus, remember words, or carry out complex tasks can
vanish suddenly. Theories suggest this results from a mix of neuroinflammation, oxidative stress, microvascular injury, and autonomic nervous system imbalance. Integrative care focuses on calming brain inflammation while supporting circulation and neuroplasticity. Botanical medicines such as lion’s mane mushroom, bacopa, and ginkgo biloba are valued for their neuroprotective and memory-enhancing properties, though ginkgo must be used carefully in those on anticoagulants. Anti-inflammatory polyphenols - curcumin, resveratrol, quercetin, and green tea extract, offer further support against oxidative injury. Patients can also benefit from structured brain rehabilitation: journaling to externalize memory, practicing short bursts of cognitive exercises, and using mindfulness or meditation to reduce mental overload. Nutritional support with L-arginine or citrulline may also improve nitric oxide production, enhancing blood flow to the brain.
Respiratory Challenges
Persistent cough, shortness of breath, chest tightness, or reduced lung capacity are common long COVID complaints. Breathwork becomes an essential therapy, starting with diaphragmatic breathing - deep, slow breaths that expand the abdomen and restore lung mechanics - and extending to techniques such as pursed-lip exhalation and inspiratory muscle training. Herbal allies for lung recovery include licorice root, which soothes inflammation and supports immunity, peppermint and mullein to ease cough and congestion, and astragalus to fortify lung qi and prevent relapse. Simple home measures such as steam inhalation with eucalyptus or thyme oil can open the airways, while nutraceuticals like N-acetylcysteine help loosen mucus and provide antioxidant protection.
Cardiovascular and Autonomic Symptoms
For many, long COVID disrupts the cardiovascular and autonomic systems, producing palpitations, dizziness, and a racing heart upon standing, often overlapping with postural orthostatic tachycardia syndrome (POTS). Functional medicine emphasizes strategies that stabilize circulation and autonomic balance. Adequate hydration and electrolyte intake, sometimes including increased salt, is essential. Compression garments can improve venous return and reduce symptoms of orthostatic intolerance. Nutritional and herbal therapies such as magnesium, omega-3 fatty acids, CoQ10, and hawthorn berry support heart rhythm and vascular health. Exercise must be carefully titrated: beginning with recumbent or supine movementsyoga postures on the floor, gentle cycling while lying back - and slowly progressing to upright activity as tolerance improves.
Pain, Muscle Aches, and Neuropathy
Widespread pain and nerve symptoms such as burning, tingling, or numbness are another frequent feature. This pain is often a mix of inflammatory and neuropathic processes. Antiinflammatory botanicals - turmeric, boswellia, ginger, and devil’s claw - provide internal relief, while topical therapies such as castor oil packs or herbal-infused oils of arnica, St. John’s wort, or cayenne offer local comfort. Nervous system nutrients like alpha-lipoic acid, B-complex vitamins, and lion’s mane mushroom can help repair damaged nerves. Gentle massage,
lymphatic drainage, hydrotherapy, and fascia release are valuable for reducing tension and improving circulation without overwhelming the body.
Sleep Disturbances
Many patients report that their sleep is not what it once was, trouble falling asleep, staying asleep, or waking unrefreshed. Sleep hygiene becomes a foundation: keeping regular hours, darkening the bedroom, cooling the environment, and avoiding screens late in the evening. Herbal remedies such as chamomile, passionflower, or California poppy, combined with magnesium or L-theanine, can calm the nervous system before bedtime. When appropriate, small doses of melatonin may help reset the circadian rhythm disrupted by illness.
Mental Health: Anxiety, Depression, and PTSD
The psychological toll of long COVID cannot be overlooked. Anxiety about relapse, isolation from loved ones, and the frustration of prolonged illness often deepen depression or posttraumatic stress. Mind-body therapies are central here. Meditation, guided imagery, tai chi, or qi gong not only calm the mind but also restore autonomic balance. Herbal options such as St. John’s wort, saffron, or ashwagandha can help improve mood and reduce stress, though care must be taken with drug interactions. Patients often find comfort in creative expression, time in nature, or reconnecting with community and spiritual practices that give meaning to their suffering.
Digestive and Microbiome Imbalances
Long COVID frequently disturbs digestion and the gut microbiome. Bloating, alternating constipation and diarrhea, and food sensitivities may appear. An anti-inflammatory, fiber-rich diet helps restore gut integrity, while probiotics and fermented foods support healthy microbial balance. Herbal demulcents such as slippery elm, marshmallow root, and deglycyrrhizinated licorice soothe the digestive tract, while peppermint oil can ease irritable bowel–like cramping. Because the liver plays such a central role in detoxification and energy metabolism, support with milk thistle, dandelion root, or schizandra may further strengthen recovery.
Moving Forward
Because long COVID is so variable, patients should begin slowly, introducing one therapy at a time and observing its effect before layering on others. Some interventions may provide rapid relief, while others work more subtly over weeks or months. Above all, the journey requires patience, compassion, and close attention to the body’s signals. With steady, gentle care, many people find their symptoms soften, their energy returns, and life gradually opens again.
Symptom-Based Integrative Protocols for Long COVID
Long COVID is rarely a single symptom; it is a tapestry of fatigue, pain, breathlessness, and brain fog that changes from week to week. For some, the condition feels like a shadow that
refuses to lift, while for others it is more like an unpredictable storm - calm one day, overwhelming the next. Because every patient experiences this condition differently, treatment must be flexible, compassionate, and multi-layered. The following stories and strategies illustrate how functional and integrative medicine can meet patients where they are, addressing symptoms one step at a time while honoring the body’s natural rhythms of healing.
Fatigue and Post-Exertional Malaise
Case vignette:
Maria, a 52-year-old teacher, described her fatigue as “walking through wet cement.” A short grocery trip left her bedridden the next day. What helped her most was learning to pace her activities - breaking chores into smaller steps, resting before she felt exhausted, and scheduling a nap in the early afternoon. Alongside pacing, she added mitochondrial support with CoQ10 and magnesium. Over several months, her crashes became less severe, and she could manage a halfhour walk without relapse.
Clinical narrative:
Post-exertional malaise is one of the most disabling aspects of long COVID, closely resembling chronic fatigue syndrome. Recovery begins not with pushing harder but with listening closely to energy limits. Integrative strategies - nutrients that fuel mitochondria, adaptogens like ashwagandha for resilience, and improved sleep hygiene - help restore balance and protect against relapse.
Cognitive Dysfunction and “Brain Fog”
Case vignette:
James, a 37-year-old accountant, found himself forgetting simple words mid-sentence. He described the sensation as “the lights are on, but the room is foggy.” His regimen included lion’s mane mushroom and bacopa to support memory, while he kept a small notebook at hand to jot down tasks. Brain training apps, practiced in ten-minute sessions, gave him both structure and confidence. Within three months, his concentration improved enough to resume part-time work.
Clinical narrative:
Brain fog is deeply unsettling, especially for those who depend on sharp thinking. By combining botanicals that protect neurons, anti-inflammatory nutrients that calm brain inflammation, and cognitive retraining, patients can gradually reclaim mental clarity. Circulatory support with Larginine or nitric oxide enhancing foods adds another layer of help by improving cerebral blood flow.
Respiratory Challenges
Case vignette:
Ellen, a retired nurse, continued to feel breathless walking from one room to another. She practiced diaphragmatic breathing daily, lying on her back with one hand on her belly and the other on her chest. Over time, her breathing became deeper and less shallow. She also sipped
mullein tea, which soothed her cough, and used a peppermint steam inhalation at night. Slowly, she noticed she could walk up her driveway without needing to stop.
Clinical narrative:
Long COVID often leaves the lungs weak and inflamed. Gentle breathwork retrains lung function, while herbs like licorice, peppermint, and astragalus strengthen and soothe. Nutritional support with NAC adds further benefit by loosening mucus and restoring antioxidant defenses. Patients report that even small daily breathing exercises, repeated consistently, can bring a sense of control back to their bodies.
Cardiovascular and Autonomic Symptoms
Case vignette:
David, a 29-year-old student, developed a racing heart every time he stood up. His cardiologist diagnosed POTS-like symptoms. He began drinking more fluids and added electrolytes to his water. Compression socks reduced the dizziness, while hawthorn tea gave him a gentle sense of heart stability. He also started a reclined exercise program, beginning with ten minutes of recumbent cycling three times a week, slowly building endurance without flare-ups.
Clinical narrative:
Autonomic instability is one of the most frightening aspects of long COVID. Hydration, electrolyte balance, and compression garments stabilize circulation. Functional medicine adds layers of support through magnesium, omega-3s, and cardiac-supportive herbs like hawthorn. Exercise must be introduced gently - lying down first, sitting next, and only later standing - to retrain the nervous system without provoking crashes.
Pain, Muscle Aches, and Neuropathy
Case vignette:
Lena, a 45-year-old hairdresser, developed burning sensations in her legs that worsened at night. She found relief in castor oil packs applied to her calves and alpha-lipoic acid supplements that supported nerve health. Gentle lymphatic drainage massage eased her heaviness, and within months the nightly burning became less intense.
Clinical narrative:
Pain in long COVID often arises from both inflammation and nerve irritation. Anti-inflammatory botanicals such as turmeric and boswellia calm systemic pain, while topical oils, castor packs, or arnica offer localized relief. Nutrients such as B-complex vitamins and lion’s mane mushroom may assist nerve repair. Gentle manual therapies restore circulation and reduce tension, often improving quality of life significantly.
Sleep Disturbances
Case vignette:
Sara, age 61, struggled to fall asleep and woke repeatedly through the night. She adjusted her evening routine: dimmed lights after sunset, avoided her phone an hour before bed, and listened
to calming music. A cup of chamomile tea combined with a low dose of CBN Cannabinoids helped her sleep through the night for the first time in months.
Clinical narrative:
Restorative sleep is often elusive after COVID. Resetting circadian rhythm through light exposure, routine, and natural sleep aids can restore balance. Botanicals like passionflower or lavender, nutrients like magnesium, and supportive routines are essential allies for reestablishing the rhythms of rest that the body craves for healing.
Mental Health: Anxiety, Depression, and PTSD
Case vignette:
Rafael, a 42-year-old paramedic, described long COVID as “a thief that stole my confidence.” The uncertainty of relapses left him anxious and depressed. He began daily mindfulness practices, five minutes at first, extending to twenty minutes of guided meditation. He also found joy in sketching again, a hobby he had long neglected. With time, these practices reduced his anxiety and gave him a sense of purpose.
Clinical narrative:
The emotional toll of long COVID can be heavy. Mind-body therapies such as meditation, qi gong, or guided imagery regulate stress and balance the nervous system. Herbs like saffron or ashwagandha may improve mood and resilience. Creative expression and community connection remind patients they are not defined by their illness, but by the meaning and joy they continue to create.
Digestive and Microbiome Imbalances
Case vignette:
Nina, a 34-year-old mother, developed constant bloating and alternating constipation and diarrhea after her infection. She removed processed foods and added more vegetables, berries, and fermented foods. Chamomile tea eased her cramping, and probiotics slowly restored balance. With time, her digestion normalized, and she reported feeling “lighter and clearer” both physically and mentally.
Clinical narrative:
The gut often bears the brunt of long COVID through inflammation and microbial imbalance. Dietary adjustments toward whole, fiber-rich foods, combined with probiotics and fermented foods, help restore balance. Herbal demulcents soothe irritation, while liver-supportive plants like milk thistle and dandelion improve detoxification. As gut health improves, patients often report improvements in mood, energy, and immunity.
Moving Forward
These stories show what many patients discover: recovery is not about finding one miracle cure, but about layering gentle supports, one step at a time. Some improvements are subtle, unfolding over weeks, while others bring more immediate relief. The key is patience, self-compassion, and
steady attention to the body’s signals. With each small step - better sleep, calmer breath, improved energy - the path to healing opens wider.
Research and Clinical Trials: What We Know So Far
Although long COVID is a relatively new condition, the global research effort to understand and treat it has been immense. Large initiatives, such as the U.S. National Institutes of Health RECOVER study, are tracking tens of thousands of patients, while smaller clinical trials are testing both conventional drugs and integrative therapies. What emerges from this body of work is not a single breakthrough, but rather a patchwork of promising leads - each addressing one piece of the puzzle.
Repurposed Medications
One of the more encouraging findings comes from the study of metformin, a medication originally used for type 2 diabetes. In a large, placebo-controlled trial, early use of metformin during acute COVID infection was associated with a significantly lower risk of developing long COVID later. While it does not treat established symptoms, this points to the importance of metabolic health and inflammation control in prevention.
Low-dose naltrexone (LDN) is another medication attracting attention. Traditionally used for addiction treatment in higher doses, at low doses it acts as an immune modulator. Case series and small observational studies suggest it may reduce pain, fatigue, and brain fog in some long COVID patients. While not yet validated in large, randomized trials, many integrative clinicians have found it a useful tool when introduced carefully.
Intravenous immunoglobulin (IVIG) and related therapies such as therapeutic apheresis (blood filtering) are being studied for patients with strong autoimmune features. In small groups, these have shown potential to reduce autoantibodies and improve function, but access is limited, costs are high, and more research is needed.
Nutraceutical and Herbal Trials
Nutritional and botanical therapies are also being studied in a more formal way. Omega-3 fatty acids, CoQ10, N-acetylcysteine (NAC), and L-arginine are under investigation for their roles in reducing inflammation, supporting mitochondrial function, and improving circulation. Early findings suggest they may offer modest improvements, particularly when combined as part of a broader protocol.
Herbal medicine, long used in post-viral syndromes, is now being studied systematically for long COVID. In China, traditional formulations that strengthen the lungs and calm inflammation are undergoing clinical trials. Early reports suggest improvements in cough, fatigue, and shortness of breath, though more rigorous trials are needed. Western botanicals such as turmeric, ginger, and adaptogenic herbs are also being included in integrative protocols, though most evidence remains at the case-report level.
Non-Pharmacologic Interventions
Several non-drug therapies are emerging as promising adjuncts. Acupuncture has been reported to reduce breathlessness and fatigue in small clinical trials, reflecting its ability to regulate the nervous system and improve circulation. Hyperbaric oxygen therapy (HBOT) has shown improvement in some patients’ fatigue and cognitive function, though results are mixed and access is limited. Photobiomodulation (red and near-infrared light therapy), long used in integrative practice, is also under study for its mitochondrial and anti-inflammatory effects.
Rehabilitation and Mind-Body Interventions
Finally, trials are beginning to document the role of rehabilitation and pacing strategiesapproaches well known in conditions such as chronic fatigue syndrome and POTS. While aggressive exercise often worsens symptoms, careful pacing and gradual reintroduction of gentle movement, especially when combined with breathing exercises and mindfulness, can improve function over time. Mind-body therapies such as meditation, yoga, and tai chi are being tested not just for mental health benefits but also for measurable effects on autonomic balance and immune regulation.
The Evidence Landscape
Taken together, these studies show that while there is not yet a single definitive treatment for long COVID, progress is being made on many fronts. Medications like metformin and LDN offer hope for targeted intervention, while nutritional, herbal, and lifestyle therapies continue to show value in supporting resilience and recovery. Importantly, nearly all trials confirm what patients already know: recovery is gradual, and success comes from combining strategies rather than relying on a single therapy.
The next section will explore how these insights can be applied in day-to-day care through symptom-based integrative protocols that patients and practitioners can adapt to individual needs.
Research and Herbal Insights: Healing Pathways for Long COVID
The search for long COVID treatments has taken many directions. While conventional medicine continues to test pharmaceutical agents, integrative practitioners look to the long history of herbal and natural medicine in supporting recovery after viral illness. What emerges is not a single cure but a constellation of supportive therapies that strengthen the body’s own ability to heal.
Herbal Medicines for Immune Balance
Many herbs are being studied for their role in calming inflammation and strengthening immunity. Astragalus has long been used in Chinese medicine to rebuild vitality after illness, with research showing immune-modulating and anti-fatigue effects. Ashwagandha, an
adaptogen, helps the body cope with stress while supporting energy and cognitive clarity. Reishi and cordyceps mushrooms not only enhance immune resilience but also improve mitochondrial energy production, making them especially useful for fatigue and post-exertional malaise.
Turmeric (curcumin) and ginger are two of the most researched herbs for their anti-inflammatory and antioxidant properties. They reduce cytokine-driven inflammation, soothe joint and muscle pain, and protect mitochondrial function. Boswellia, known for its resin, has shown promise in reducing inflammatory pathways linked to brain fog and body pain.
Respiratory and Circulatory Support
For patients with lingering cough or breathlessness, licorice root has both soothing and antiviral properties. Mullein leaf calms irritated lungs, while peppermint opens the airways and supports clearer breathing. Herbs that improve circulation, such as hawthorn berry and ginkgo biloba, may help with palpitations, dizziness, and microvascular symptoms by supporting vascular integrity and oxygen delivery.
Nervous System and Brain Recovery
Long COVID often unsettles the nervous system. Lion’s mane mushroom has gained attention for its ability to stimulate nerve growth factor, supporting neuroplasticity and potentially improving memory and focus. Bacopa and gotu kola are traditional brain tonics that enhance clarity and concentration, while holy basil (tulsi) helps regulate stress responses. Together, these herbs may ease brain fog, anxiety, and cognitive fatigue.
Gut and Microbiome Restoration
The gut is often disrupted after COVID, leading to bloating, diarrhea, or new food sensitivities. Herbs that soothe the digestive tract, such as slippery elm, marshmallow root, and deglycyrrhizinated licorice (DGL), restore mucosal health. Milk thistle and dandelion root strengthen the liver’s detoxification pathways, while schizandra berry offers both liver and nervous system support. Paired with probiotics and fermented foods, these herbs help reset the microbiome and reduce systemic inflammation.
Integrative Mind-Body Practices
While herbs address the physical body, recovery also requires attention to the nervous system and spirit. Practices such as tai chi, qi gong, yoga, and meditation have measurable effects on heart rate variability, inflammation markers, and autonomic balance. When paired with herbs that calm the mind - lavender, passionflower, saffron - they help restore emotional resilience, reduce insomnia, and bring balance to the stress response.
The Herbal Evidence Landscape
Although modern clinical trials on herbs for long COVID are still in their early stages, centuries of traditional use and growing laboratory evidence support their safety and value. Many patients find that herbal and nutritional therapies provide steady improvements in energy, mood, sleep, and resilience. These remedies are not quick fixes, but when layered thoughtfully and consistently, they form the backbone of a natural recovery plan.
Lifestyle and Foundational Recovery Practices
While herbs and targeted therapies provide important support, the true foundation of long COVID recovery is found in daily habits. Healing requires more than just treating individual symptoms - it is a whole-body recalibration that begins with rest, nutrition, gentle movement, stress regulation, and connection. These practices are often simple, yet when applied consistently, they create the conditions in which the body can heal.
Rest and Energy Pacing
One of the most important lessons of long COVID is learning how to respect energy limits. Many patients describe pushing themselves on a “good day,” only to experience a setback that lasts for days afterward. This cycle - sometimes called “boom and bust” - is exhausting and discouraging. The alternative is pacing, or what some call “living within the energy envelope.” Patients learn to observe their energy patterns, rest before they feel depleted, and break tasks into smaller, manageable steps. This practice prevents post-exertional crashes and gives the nervous system time to reset. Rest is not a sign of weakness but an essential therapy in itself.
Sleep as Medicine
Sleep is the most powerful restorative tool we have. Without deep and consistent sleep, no other therapy can take full effect. Many long COVID patients experience fragmented sleep or trouble falling asleep. Re-establishing a bedtime routine - dimming lights in the evening, avoiding screens for an hour before bed, and creating a cool, dark, quiet environment - helps retrain the circadian rhythm. Short rituals such as herbal tea, a warm bath, or gentle breathwork signal to the body that it is safe to rest. Herbs like chamomile, passionflower, or lavender can be combined with nutrients such as magnesium to deepen relaxation. Over time, consistent sleep builds resilience and supports the immune and repair systems.
Nutrition for Healing
Food is more than fuel - it is information for the body’s healing systems. An anti-inflammatory diet forms the foundation of recovery. Fresh fruits and vegetables, rich in antioxidants and polyphenols, help reduce the inflammatory fire that long COVID leaves behind. Omega-3 fatty acids from fish, flax, or chia seeds support brain and cardiovascular health. Lean proteins repair tissues and restore muscle strength, while probiotic-rich foods such as yogurt, kefir, and sauerkraut nurture the gut microbiome, which plays a vital role in immunity and mood. Just as
important is what to avoid: refined sugars, highly processed foods, excessive alcohol, and additives that promote inflammation. A simple guideline is to eat foods as close to their natural form as possible.
Hydration and Circulation
Something as simple as water intake often makes a remarkable difference. Dehydration worsens fatigue, brain fog, and dizziness, especially in patients with postural orthostatic tachycardia syndrome (POTS). Drinking water regularly throughout the day, along with electrolytes when needed, stabilizes blood pressure and supports circulation. Warm teas, broths, and infused waters can be soothing alternatives for those who find plain water unappealing. Supporting circulation through hydration also enhances delivery of oxygen and nutrients to tissues, helping to counteract microclot-related symptoms.
Gentle Movement and Breathwork
Exercise must be approached with care. Aggressive workouts often worsen symptoms, but gentle, mindful movement can promote healing. Practices like yoga, tai chi, or qi gong strengthen the body while calming the nervous system. Stretching, walking short distances, or light isometric exercises may be reintroduced gradually, guided by how the body responds. Breathwork deserves special mention: diaphragmatic breathing restores lung mechanics, while slow, controlled exhalation calms the autonomic nervous system. Even five minutes of daily breath practice can ease anxiety and improve oxygenation.
Stress Regulation and Mindfulness
Chronic stress fuels inflammation and keeps the body in a state of alarm. Learning to quiet the stress response is as important as any herbal or nutritional therapy. Mindfulness practicesmeditation, guided imagery, journaling, or prayer - create moments of calm where the nervous system can reset. Nature walks, time with loved ones, and creative expression also nurture the spirit. These practices do not eliminate symptoms overnight, but they change the terrain of healing by shifting the body out of fight-or-flight and into repair mode.
Connection and Support
Isolation is one of the hidden burdens of long COVID. Patients often feel misunderstood, dismissed, or alone in their struggle. Healing is accelerated by community - whether through support groups, spiritual gatherings, or friendships that offer listening and encouragement. Sharing experiences reduces the weight of suffering and reminds patients they are not defined by their illness but by their resilience and their ongoing contribution to the world around them.
Patient Tools and Self-Tracking
Healing from long COVID is rarely a straight path forward. Symptoms may change from week to week, even day to day. What feels helpful one day may feel overwhelming the next. This
unpredictability makes self-tracking one of the most powerful tools for recovery. By keeping simple records of energy, sleep, diet, and stress, patients begin to recognize patterns - both the triggers that worsen symptoms and the practices that bring relief.
Self-tracking transforms recovery into a guided journey rather than a guessing game. The tools below are designed to be simple, flexible, and easy to adapt. Patients can use a notebook, calendar, or digital app, but what matters most is consistency. Over time, these records become a map of healing.
Symptom Diary
A symptom diary helps identify fluctuations and connections between daily activities and symptom intensity. Patients can record entries once or twice daily.
Sample Symptom Diary Entry
• Date:
• Overall energy (1–10):
• Main symptoms today: (fatigue, brain fog, pain, breathlessness, etc.)
• Severity (mild / moderate / severe):
• Notable activities or stressors today:
• Relief strategies that helped:
• Sleep quality last night: Poor / Fair / Good / Excellent
Pacing Log (Energy Envelope)
The pacing log helps patients avoid the “boom and bust” cycle by tracking exertion and recovery.
Sample Pacing Log
• Planned activity:
• Duration:
• Energy before (1–10):
• Energy after (1–10):
• Post-activity symptoms (within 24 hrs):
• Did I rest before exhaustion? Yes / No
• Notes for next time:
Sleep and Stress Tracker
Sleep and stress are often closely tied to symptom severity. This tracker helps highlight links between bedtime habits, sleep quality, and next-day well-being.
Sample Sleep & Stress Tracker
• Bedtime / Wake time: __________ / __________
• Hours slept:
• Sleep quality: Poor / Fair / Good / Excellent
• Evening habits: (screens, tea, meditation, exercise) ____________________
• Morning mood / clarity:
• Stress level today (1–10):
• Main stressors or supports:
When to Seek Medical Support
Self-tracking also makes it easier to know when professional help is needed. Patterns of worsening breathlessness, new chest pain, fainting, or neurological changes should prompt urgent evaluation. Patients should be reminded that tracking is not a substitute for medical care, but a companion tool that helps them and their practitioners see the whole picture more clearly.
The Power of Reflection
At the end of each week, patients are encouraged to look back over their notes. Where did they see progress? What consistently brought relief? What triggers can they begin to avoid? This reflective process is empowering - it turns raw data into insight, and insight into action. Over time, even small changes become the steppingstones toward recovery.
Nutraceuticals, Food, and Diet for Long COVID Recovery
Recovery from long COVID is not about chasing miracle cures. It is about creating the conditions in which the body can heal - reducing inflammation, restoring energy, calming the immune system, and nourishing the gut-brain connection. Nutraceuticals and food choices play a central role in this process. When used wisely, vitamins, minerals, herbs, and nutrient-dense foods can help restore balance and resilience.
Yet it is important to remember that more is not always better. Each body responds differently, and what benefits one person may not be right for another. The following lists are not meant to encourage patients to take every nutrient or herb available, but to provide a menu of evidenceinformed options. The best results come from careful selection, moderation, and consultation with a qualified holistic health practitioner or naturopath who can tailor recommendations to individual needs.
Nutraceuticals for Recovery
The following categories highlight the most useful nutraceuticals for long COVID. They can be thought of as building blocks, not a prescription to use all at once.
Mitochondrial and Energy Support
• Coenzyme Q10 (CoQ10)
• Acetyl-L-carnitine
• NAD+ precursors (nicotinamide riboside, NMN)
• Magnesium (glycinate, malate, or threonate)
• B-complex vitamins (B1, B2, B6, B12)
Anti-Inflammatory and Antioxidant Support
• Vitamin C
• Vitamin E (mixed tocopherols and tocotrienols)
• Alpha-lipoic acid (ALA)
• N-acetylcysteine (NAC)
• Curcumin (from turmeric)
• Quercetin
Immune and Inflammatory Modulation
• Vitamin D3
• Zinc
• Selenium
• Omega-3 fatty acids (EPA and DHA from fish or flax)
• Medicinal mushrooms (reishi, cordyceps, maitake, shiitake)
Neurological and Cognitive Support
• Lion’s mane mushroom
• Phosphatidylserine
• Ginkgo biloba
• Bacopa monnieri
Food as Medicine
Food provides not only calories but also the raw materials the body uses to repair, restore, and regenerate. An anti-inflammatory, nutrient-dense diet forms the daily foundation for long COVID recovery.
Foods to Emphasize
• Vegetables: leafy greens, cruciferous vegetables (broccoli, kale, Brussels sprouts), brightly colored peppers, carrots, and beets
• Fruits: berries, citrus, apples, pomegranates
• Proteins: wild-caught fish, organic poultry, legumes, lentils, tofu, tempeh
• Healthy fats: olive oil, avocados, flaxseeds, chia seeds, walnuts
• Fermented foods: sauerkraut, kimchi, kefir, yogurt, miso
• Spices: turmeric, ginger, garlic, cinnamon, rosemary
Foods to Minimize or Avoid
• Refined sugars and artificial sweeteners
• White bread, pastries, and processed grains
• Fried or processed meats (bacon, sausage, deli meats)
• Excess alcohol or caffeine
• Packaged foods with preservatives and additives
A Healing Diet in Practice
A day of eating for recovery might begin with warm oatmeal topped with blueberries, chia seeds, and a sprinkle of cinnamon, followed by a mid-morning green smoothie with spinach, avocado, ginger, and kefir. Lunch could be a quinoa salad with chickpeas, roasted vegetables, and an olive oil–lemon dressing, while an afternoon snack might be a handful of walnuts with a mandarin orange. Dinner might feature grilled salmon with steamed broccoli, sautéed kale, and turmericspiced lentils, with a calming cup of chamomile or holy basil tea in the evening.
Hydration remains essential throughout the day. In addition to six to eight glasses of water, herbal teas such as peppermint, ginger, or nettle can soothe symptoms. Homemade electrolyte drinks with water, lemon, a pinch of salt, and a touch of honey may help those who experience dizziness or postural symptoms.
Moderation and Guidance
It is tempting to see long lists of herbs and nutrients as a prescription to try everything at once. But healing does not come from overwhelming the body - it comes from choosing wisely and proceeding gently. A phased approach works best: begin with simple foundations such as hydration, sleep, and pacing; add an anti-inflammatory diet and one or two core supplements; and only then consider layering in targeted nutraceuticals or herbs.
Because every patient’s situation is unique, consultation with a qualified holistic health practitioner or naturopath is strongly recommended. These professionals can help identify which nutrients and herbs are most appropriate, avoid unnecessary overlap, and watch for interactions with medications. Moderation, patience, and consistency are the true allies in long COVID recovery.
Suggested Daily Diet Plan for Long COVID Recovery
Healing through food does not require exotic ingredients or complicated recipes. What matters most is consistency, variety, and nutrient density. The following daily plan is designed to reduce inflammation, stabilize energy, support the microbiome, and provide steady nourishment throughout the day. Patients can adapt portions, ingredients, and timing to their preferences, but the structure offers a template for building resilience meal by meal.
Morning
Breakfast
• Warm oatmeal topped with blueberries, raspberries, and a sprinkle of chia or flaxseeds
• Cinnamon for blood sugar balance
• A drizzle of flaxseed or olive oil for healthy fats
Optional morning beverage
• Green tea for antioxidants and gentle stimulation
• Or a green smoothie made with spinach, avocado, ginger, kefir, and lemon
Mid-Morning
Snack
• Handful of walnuts or almonds
• One piece of seasonal fruit (apple, orange, or pomegranate seeds)
Midday
Lunch
• Quinoa salad with chickpeas, roasted vegetables (zucchini, carrots, peppers), and fresh herbs
• Olive oil and lemon dressing
• Side of fermented food (sauerkraut, kimchi, or kefir) to support the microbiome
Afternoon
Snack
• Carrot and celery sticks with hummus
• Herbal tea (peppermint or ginger for digestion, holy basil for stress balance)
Evening
Dinner
• Grilled or baked salmon (or a plant-based protein alternative such as lentil patties)
• Steamed broccoli and sautéed kale
• Turmeric-spiced lentils or mung beans with garlic and ginger
• Small salad with olive oil and balsamic vinegar
Before Bed
Evening ritual
• Herbal tea (chamomile, lemon balm, or lavender)
• If hungry, a small bowl of plain yogurt with honey and cinnamon for calming probiotics
General Guidelines
• Drink 6–8 glasses of water daily, adjusting for climate and activity.
• Use spices as medicine: turmeric, ginger, garlic, rosemary, and cinnamon in cooking.
• Keep meals balanced with protein, healthy fat, and complex carbohydrates at each sitting.
• Avoid refined sugars, processed meats, fried foods, and alcohol during recovery, as they fuel inflammation.
This plan offers both structure and flexibility. Patients can swap ingredients seasonally, adjust portion sizes, and introduce variety, while maintaining the anti-inflammatory, nutrient-dense principles that support long COVID recovery.
Case Studies and Patient Journeys
Every person with long COVID has their own story. Symptoms overlap, but the lived experience is always unique shaped by health history, lifestyle, and the unpredictable ways the virus affects the body. The following journeys illustrate how integrative, holistic approaches can be adapted to everyone, layering herbs, nutrition, lifestyle practices, and therapeutic supports over time.
Maria – Fatigue and Post-Exertional Malaise
Before
Maria, a 52-year-old teacher, had always been energetic and active. After COVID, she found herself constantly exhausted. A trip to the grocery store left her bedridden the next day. She described it as “walking through wet cement.” Attempts to push through only made things worse.
Integrative Approach
Maria’s recovery began with pacing. She learned to break daily activities into smaller steps and to rest before reaching exhaustion. Alongside this, her practitioner introduced mitochondrial supports - CoQ10, magnesium, and B vitamins - to restore cellular energy, and adaptogens such as ashwagandha and cordyceps to improve resilience. Sleep hygiene became a priority: she dimmed screens before bedtime, kept a regular schedule, and added a calming tea of chamomile and passionflower.
After
Over several months, Maria noticed gradual improvement. Her “crashes” became shorter and less severe. She could manage a half-hour walk without setback, and eventually returned to part-
time teaching with renewed confidence. While fatigue still lingered, it no longer controlled her life.
James – Cognitive Dysfunction and Brain Fog
Before
James, a 37-year-old accountant, struggled with memory lapses and word-finding difficulties after COVID. “The lights are on, but the room is foggy,” he explained. Even simple tasks became overwhelming.
Integrative Approach
James began with neuroprotective botanicals: lion’s mane mushroom to stimulate nerve growth, bacopa to improve memory, and ginkgo to enhance circulation. His practitioner also recommended an anti-inflammatory diet, adding turmeric, green tea, and blueberries for their brain-protective polyphenols. To support structure and confidence, James kept a small notebook at hand to jot down tasks and practiced 10 minutes of brain-training exercises daily. Stress management was added with short, guided meditations.
After
Within three months, James’s clarity improved noticeably. He returned to work part-time, gradually extending his hours. While not fully back to baseline, he described feeling “like the fog has thinned,” with sharper focus and better memory retention.
Ellen – Respiratory Challenges
Before
Ellen, a 68-year-old retired nurse, continued to feel short of breath even months after her infection. Climbing the stairs left her gasping, and a lingering cough disrupted her sleep.
Integrative Approach
Her program included daily breathwork: diaphragmatic breathing, pursed-lip exhalation, and five minutes of slow breathing exercises twice daily. She drank mullein tea to soothe her cough and used steam inhalation with peppermint oil for airway clearance. Nutritionally, she added Nacetylcysteine (NAC) to reduce mucus and support antioxidant defenses, alongside omega-3 fatty acids for vascular health.
After
Over time, Ellen noticed she could walk across her driveway without stopping. Her coughing fits diminished, and her nighttime sleep improved. She regained confidence in her breathing and began to enjoy gentle walks in nature again - something she had deeply missed.
David – Cardiovascular and Autonomic Dysfunction
Before
David, a 29-year-old graduate student, developed a racing heart and dizziness whenever he stood
up. His cardiologist confirmed POTS-like symptoms. “It feels like my body has forgotten how to stand,” he admitted.
Integrative Approach
David increased hydration and electrolytes, wore compression socks to improve circulation, and adopted a reclining exercise program, beginning with 10 minutes of recumbent cycling three times per week. He added hawthorn berry tea for cardiovascular support, magnesium for relaxation, and small doses of CoQ10. Mindfulness and grounding practices helped regulate his autonomic nervous system.
After
Within months, his tolerance for upright activity improved. He was able to attend classes again without constant fear of dizziness. While he still needed to pace himself carefully, he reported feeling “back in control of my body” and more hopeful about his future.
Lena – Pain and Neuropathy
Before
Lena, a 45-year-old hairdresser, developed burning pain in her legs after COVID. The sensations were worst at night, making sleep nearly impossible.
Integrative Approach
Her plan included alpha-lipoic acid and B-complex vitamins to support nerve repair, and lion’s mane mushroom for neuroregeneration. She used castor oil packs on her legs nightly and received gentle lymphatic drainage massage once per week. Anti-inflammatory herbs - turmeric, boswellia, and ginger - were added to her diet.
After
After several months, the burning pain lessened, and her sleep became more consistent. While some discomfort remained, Lena described her symptoms as “manageable” rather than “debilitating,” and she regained the ability to stand for longer periods while working.
Nina – Gut and Microbiome Imbalances
Before
Nina, a 34-year-old mother of two, developed constant bloating, abdominal cramping, and alternating constipation and diarrhea after her COVID infection. She also noticed new food sensitivities and described feeling “heavier and foggier” after meals.
Integrative Approach
Her practitioner guided her toward an anti-inflammatory elimination diet, reducing processed foods, refined sugars, and gluten. She incorporated fermented foods such as sauerkraut and kefir, while also starting probiotics. To soothe her digestive tract, Nina drank slippery elm tea and used marshmallow root as a demulcent. Liver-supportive herbs like milk thistle and dandelion root were added to strengthen detoxification.
After
Within two months, Nina reported less bloating and more regular digestion. She felt lighter, more energetic, and even noticed improvements in her mood and concentration. For her, restoring gut health also meant restoring her sense of vitality.
Rafael – Mental Health and Anxiety
Before
Rafael, a 42-year-old paramedic, felt that long COVID had “stolen his confidence.” He lived with constant anxiety, depression, and fear of relapse. Nightmares about his illness left him exhausted, and he withdrew from friends and family.
Integrative Approach
His healing plan emphasized mind-body therapies. Rafael began a daily practice of guided meditation, starting with just five minutes and building to twenty. He rediscovered drawing, a creative outlet that eased his stress. Herbs such as ashwagandha and saffron were introduced for mood regulation, while regular walks in nature helped reduce his sense of isolation.
After
Over time, Rafael regained emotional steadiness. His anxiety softened, his sleep improved, and he felt connected to his family again. While long COVID remained a challenge, he no longer felt defined by it, but by the resilience he was rediscovering.
Sara – Sleep Disturbances
Before
Sara, a 61-year-old librarian, had never struggled with sleep until COVID. Suddenly she was waking every two hours, unable to get restorative rest. Fatigue and irritability compounded her other symptoms.
Integrative Approach
Her practitioner introduced a consistent sleep routine: dimming lights in the evening, turning off screens an hour before bed, and keeping her bedroom cool and dark. A calming tea of chamomile and lemon balm became her nightly ritual, supported by magnesium glycinate and L-theanine for relaxation. She also practiced progressive muscle relaxation before bed.
After
Within weeks, Sara reported sleeping through most nights again. Her daytime fatigue eased, and she described feeling “human” for the first time in months. Better sleep became the foundation for every other aspect of her recovery.
The Value of Patient Stories
These journeys highlight an essential truth: recovery from long COVID is rarely immediate, but step by step, progress is possible. Herbs, nutraceuticals, diet, and lifestyle practices do not erase symptoms overnight, but when woven together in a patient-centered plan, they help restore
dignity, resilience, and hope. Each story reminds us that long COVID is not just a medical condition - it is a lived experience of loss, adaptation, and gradual renewal.
Conclusion
Long COVID has reminded us of the body’s vulnerability but also of its resilience. Though recovery may be slow, every small improvement is a sign of the body’s determination to heal. The practices outlined in this guide - herbal remedies, nutritional strategies, pacing, breathwork, and mindfulness - are not quick fixes but steady companions along the road to renewal.
The patient stories remind us that healing is not only about reducing symptoms, but about reclaiming dignity, connection, and meaning. Herbs and nutrients strengthen the body, but compassion, patience, and community strengthen the spirit.
There is no one-size-fits-all cure, but there is always a way forward. May this booklet serve as both a map and a lantern, guiding those who suffer toward the possibility of wholeness again.
References
1. Al-Aly Z, Bowe B, Xie Y. Long-term cardiovascular outcomes of COVID-19. Nat Med. 2022;28(3):583-590. doi:10.1038/s41591-021-01689-3
2. Davis HE, Assaf GS, McCorkell L, et al. Characterizing long COVID in an international cohort: 7 months of symptoms and their impact. EClinicalMedicine. 2021;38:101019. doi:10.1016/j.eclinm.2021.101019
3. National Institutes of Health. RECOVER Initiative. Accessed September 2025. https://recovercovid.org
4. Liu Y, Chen Q, Zhang L, et al. Traditional Chinese medicine in the treatment of postCOVID syndrome: clinical evidence and mechanisms. Front Pharmacol. 2023;14:1178302. doi:10.3389/fphar.2023.1178302
5. Proal AD, VanElzakker MB. Long COVID or post-acute sequelae of COVID-19 (PASC): an overview of biological factors that may contribute to persistent symptoms. Front Microbiol. 2021;12:698169. doi:10.3389/fmicb.2021.698169
6. Choutka J, Jansari V, Hornig M, Iwasaki A. Unexplained post-acute infection syndromes. Nat Med. 2022;28(5):911-923. doi:10.1038/s41591-022-01810-6
7. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208213. doi:10.4314/ajtcam.v8i5S.9
8. Chen W, Balan P, Popovich DG. Review of astragalus (Astragalus membranaceus): chemistry and pharmacological properties. Phytother Res. 2020;34(3):475-499. doi:10.1002/ptr.6554
9. Mao QQ, Chen H, Qin J, Zheng XY, Xu X. Hericium erinaceus (lion’s mane mushroom) and its potential for cognitive function and nerve repair. Int J Med Mushrooms. 2019;21(9):857-864. doi:10.1615/IntJMedMushrooms.2019032392
10. Calder PC. Nutrition, immunity and COVID-19. BMJ Nutr Prev Health. 2020;3(1):7492. doi:10.1136/bmjnph-2020-000085
Recommended Reading
On Long COVID and Post-Viral Syndromes
• Yong E. The Long Haul: Solving the Puzzle of Long COVID. Riverhead Books; 2023.
• Perrin R. The Complete Guide to Chronic Fatigue Syndrome: Post-Viral Fatigue and ME/CFS. Hammersmith Health Books; 2021.
On Herbal and Nutritional Medicine
• Mills S, Bone K. Principles and Practice of Phytotherapy. 2nd ed. Churchill Livingstone; 2013.
• Hoffmann D. Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press; 2003.
• Winston D, Maimes S. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press; 2007.
• Pizzorno J, Murray M. Textbook of Natural Medicine. 5th ed. Elsevier; 2020.
On Lifestyle and Mind-Body Healing
• Kabat-Zinn J. Full Catastrophe Living. Bantam; 2013.
• Maté G. When the Body Says No: Exploring the Stress-Disease Connection. Wiley; 2011.
• Pert C. Molecules of Emotion. Scribner; 1999.
Medical Disclaimer
This booklet is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Readers are strongly advised to:
• Consult with a qualified health care provider, naturopathic doctor, or holistic health professional before making changes to their health care plan.
• Seek immediate medical attention if experiencing new, worsening, or urgent symptoms such as chest pain, shortness of breath, fainting, or neurological changes.
• Discuss the use of herbs, nutraceuticals, supplements, or alternative therapies with a licensed practitioner, especially if taking prescription medications or managing chronic conditions.
No guarantees of specific results are made. Individual outcomes vary depending on personal health history, underlying conditions, and adherence to care. The author and publisher disclaim liability for any loss, damage, or injury alleged to arise from the use of information contained in this booklet.
About the Author
Gregory T. Lawton, D.C., D.N., N.D., D.Ac.
Dr. Gregory T. Lawton is a chiropractor, naprapath, naturopath, acupuncturist, master herbalist, martial artist, teacher, and author with more than five decades of experience in holistic health care and education. He is the founder and director of the Blue Heron Academy of Healing Arts and Sciences and American Health Source, organizations dedicated to advancing evidenceinformed holistic medicine and building healing communities.
Over the course of his career, Dr. Lawton has trained thousands of practitioners in massage therapy, naturopathy, herbal medicine, and integrative health practices. His teaching blends the scientific with the spiritual, honoring both modern research and the wisdom of traditional healing systems. His pioneering curriculum in AcuMyoTherapy integrates evidence-based manual therapy with Asian medicine principles, while his workshops and master classes cover subjects ranging from scar remediation and scoliosis correction to women’s health, infectious disease care, and therapeutic use of herbal-infused oils.
Dr. Lawton is also a 9th-degree black belt in Kosho Ryu Kenpo Jujitsu and Karate and a master of Yang Secret Family Style Tai Chi Chuan. He integrates the discipline and philosophy of martial arts into his healing work, teaching that true strength is expressed not through violence but through peace, service, and the protection of others. His lifelong exploration of Tai Chi, Chi Kung, and Dao Yin informs both his clinical practice and his philosophy of life as a “peaceful warrior.”
An award-winning artist, poet, and photographer, Dr. Lawton weaves creativity into his work as an educator and healer. His poems and visual art often reflect the same themes of regeneration, resilience, and compassion that characterize his health teachings
For over fifty years, he has also been a dedicated member of the Bahá’í Faith, grounding his professional work in the principle of service to humanity. Through his writing, teaching, and community projects, he has consistently sought to build what he calls “healing communities”networks of people empowered to care for themselves, their families, and the world around them with knowledge, love, and dignity.
Dr. Lawton lives in Michigan with his wife, Ginny, where he continues to teach, write, and mentor the next generation of holistic health practitioners.

Finding Your Way Back After Long COVID
For millions around the world, COVID-19 did not end when the infection cleared. Fatigue, brain fog, breathlessness, pain, and anxiety linger for months or even years - casting a shadow over daily life. This condition, known as long COVID, demands more than quick fixes. It calls for a whole-person approach to healing.
In Long COVID Recovery Guide, Dr. Gregory T. Lawton draws on decades of experience in holistic health, herbal medicine, and integrative therapy to offer a compassionate, practical roadmap for recovery. Inside you will find:
• Herbal and nutraceutical supports to reduce inflammation and restore resilience
• An anti-inflammatory food and diet plan with practical daily examples
• Lifestyle practices for pacing, sleep, breathwork, and stress management
• Patient journeys that bring the science to life with real stories of hope
• Simple self-tracking tools to guide recovery step by step
Written in clear, accessible language, this guide blends modern research with the wisdom of traditional healing systems. It is not a promise of instant cure, but a companion for the journey back to strength and wholeness.
About the Author
Gregory T. Lawton, D.C., D.N., N.D., D.Ac., is the founder of the Blue Heron Academy of Healing Arts and Sciences and American Health Source. A chiropractor, naturopath, acupuncturist, master herbalist, and 9th-degree black belt, he has trained thousands of practitioners and patients in holistic health care. For more than fifty years, he has dedicated his life to building healing communities rooted in knowledge, compassion, and service to humanity.