Your post-COVID recovery plan

For the past 2 years we have been focused on how to prevent the transmission of the novel corona virus Sars CoV-2 (Covid-19). As the new Omicron variant (Omicron BA.2) spreads across the country it’s inevitable that most – if not all of us will become infected with this virus at some point. At Switch Nutrition we want to help you return to normal as soon as possible, read on to learn how you can best support your health during and after infection.

It’s important to understand that Covid-19 is a disease of inflammation. Meaning it causes a hyper immune response leading to cytokine inflammation. This can cause the following symptoms that can be very mild to quite severe (even requiring hospitalisation in some cases).

  • Headaches
  • Body aches
  • Muscle and Joint aches
  • Sore throat
  • Nausea
  • Diarrhea
  • Vomiting
  • Abdominal pain
  • Bloating
  • Fever
  • Shortness of breath
  • Chest pain
  • Cough
  • Fatigue & Tiredness
  • Brain fog

Given that Covid causes an inflammatory immune reaction we should focus on foods, supplements and healthy practices that reduce inflammation.


I am sure you won't feel like having a margarita or 2 while you are sick, however you should consider avoiding alcohol for at least a couple of weeks after initial infection.

Sugar is known to lower immunity and increase inflammation so excessive sugar consumption should be avoided prior, during and after infection. Try replacing your sugary drinks with sugar free alternatives, replace your sweets with fresh berries and other fruits. Sure, these fruits contain natural sugar, but they are also packed with inflammatory fitting Polyphemus, anthocyanins, flavonoids (Quercetin) and vitamin C.


It’s often hard to keep eating and drinking when you are sick, especially if you lose your sense of taste and smell. However, good nutrition and fluids are going to make all the difference to speedy recovery.

The Australian Government recommends adding electrolytes to your water which is a great idea for hydration and immunity. In fact, consuming a refreshing drink that contains Amino Acids, B-Vitamins, Electrolytes & Vitamin C like AMINO SWITCH could be the perfect way to stay hydrated.

Soup is another great way to get nourishment and hydration. There are several amazing recipes available online for immune supporting soup. But unless you have it made in advance and frozen you may not feel like making soup. A brand I really like is Dari’s, I would recommend buying now and freezing.

To supercharge your soup you can add extra grated garlic, onion, rosemary, oregano etc. You can also add in a serve of QUERCETIN (to find out more about Quercetin and its benefits read our blog here).

When you are sick the following foods are best to support your immune system…

  • Citrus fruits – Especially grapefruit, limes, and lemons.
  • Red capsicums – 3 x more vitamin c than an orange.
  • Broccoli & cruciferous veggies – Sprouts are even more nutrient packed but less filling.
  • Garlic – Contains an antibacterial and antiviral compound called allicin.
  • Ginger, Turmeric & Galangal – Powerful anti-inflammatory and immune regulating.
  • Spinach & leafy greens– Packed with magnesium, beta-carotene, vitamin C and numerous antioxidants.
  • Yogurt or Fermented Food – Contains probiotics to support gut health
  • Green Tea – Rich in polyphenols that help reduce oxidative stress and support T-cells.
  • Papaya, Kiwi Fruit & Pineapple – Contains digestive enzymes that help lower inflammation.
  • Red Meat – Full of vitamins (B12) and minerals (Iron) plus creatine for cellular energy.
  • Herbs – Basil, Oregano, Coriander, Rosemary, Dill, Mint etc
  • Eggs – Rich in protein, b-vitamins, healthy fats and phospholipids.
  • Mushrooms – Rich in beta glucans, vitamin D and other immune supporting compounds.


Sunlight exposure on your skin is super important for maintaining adequate vitamin D levels which is critical for supporting a healthy immune response and reducing inflammation.

Sunlight also boosts endorphins and oxytocin which are natural pain killers that boost our mood. This is super important and low energy, mood and chronic pain are associated symptoms.

Be careful not to spend excessive time in the sun as too much can be counterproductive.


Getting outside and enjoying fresh air may help reduce the viral load. Be sure to maintain your distance from other individuals to ensure you prevent the spread.

Clean fresh air is as important for your health as clean fresh water.


Light to moderate exercise helps improve lung health, reduce inflammation, and improve mental health. This is super important, and recovery will be far quicker as long as you don’t over do it. A walk in the park or beach or even just around the block will kill three birds with one stone (fresh air, exercise & sunlight).


Just like you have a first aid kit with bandages, band aids and more. You should consider having a supplement first aid kit and it should contain the following…

  • Vitamin C – This powerful little vitamin helps the development and maturation of white blood cells.
  • Vitamin D – Has profound immune regulating benefits as well as direct antiviral activity.
  • Zinc – Helps strengthen your immune system and prevents viral attachment reducing viral load.
  • Quercetin – Powerfully antiviral, antifungal, antimicrobial and enhances zinc absorption.
  • NAC (N-Acetyl Cysteine) – Boosts glutathione which supports healthy immune response and lowers inflammation. To find out more about NAC read our blog here.
  • Fish Oil – Anti-inflammatory and aids immune support.
  • L-Glutamine – This conditionally essential immune supporting amino acid helps boost glutathione.
  • Probiotics – Bolsters the health of your gut where over 80% of your immune system resides.

Dosing of supplements will depend on the individual. You should seek advice from your primary care provider.


If you feel tired or fatigued, you should take a nap and let your body focus on fighting the opportunistic pathogen (coronavirus). It is important not to overdo it. Getting 7-9 hours sleep is ideal anytime but is even more important when you are sick.

Sleep before midnight is almost twice as beneficial as sleep after midnight. So, don’t go to bed late and consider using ADRENAL SWITCH before bed to get adequate magnesium, zinc, vitamin c and ashwagandha to help you wind down and get deep restorative sleep.


Continuing smoking or vaping while sick may increase the burden on your lungs. While the omicron variant is less likely than delta to cause lung issues, the disease tends to show up where we are weakest. So, if you continue to put stress on your lungs voluntarily you could have issues.


With the rapid spread of the new Omicron BA.2 variant of Covid-19 we should all be ready and have our pantry, fridge and supplement cabinet stacked with the right nutrition to support our health and recovery.

As mentioned at the beginning… Covid-19 (Sars CoV-2) is an inflammatory disease so anything you can do now to reduce inflammation now; may help support a quick recovery.

At Switch Nutrition we have several products that can help your covid recovery, many are mentioned above. If you feel fatigued, tired and a little brain fog post covid and you need a boost of caffeine consider COFFEE SWITCH with some added QUERCETIN.

COFFEE SWITCH is loaded with anti-inflammatory brain boosting super foods including turmeric, medicinal mushrooms, coffee berry extract, galangal extract and MCT oil.

QUERCETIN is a bright yellow superfood that is water soluble and has been shown to support healthy brain and immune function.

For information on any of our products or any of the advice mentioned above please do not hesitate to be in touch.

The above article is merely a guide to inform you about recovery options. It is based on current leading research. However, it is in no way a recommendation or a treatment for any health conditions or diseases. You should always consult with your qualified health care provider before changing your supplement, exercise, or nutritional strategy.



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