Nutrition support for long COVID & post-viral recovery
AREAS I SUPPORT
Following a viral illness, some people experience ongoing changes to the immune system, nervous system and other interconnected functions that continue to influence recovery. These changes may contribute to the ongoing symptoms seen in Long COVID and other post-viral illnesses, including fatigue, brain fog and reduced exercise tolerance.
As an Integrative Clinical Nutritionist, I work alongside your conventional medical care, where appropriate, to help you better understand your health and the factors influencing your recovery. Together, we'll explore how nutrition and lifestyle may support immune function, nervous system regulation and the foundations that help your body recover as well as possible.
Long COVID and post-viral illness don't look the same for everyone, but many people describe feeling like they've never quite returned to the person they were before becoming unwell. You might recognise some of these experiences:
Does this sound like you?
RECOGNISING THE PATTERN
Energy that never fully returned after COVID or another viral illness.
Chronic fatigue that rest doesn't seem to fix.
Brain fog that's affecting your work, conversations or everyday life.
Feeling like your body no longer responds the way it used to.
Crashing after physical or mental activity, then paying for it for days.
Feeling wired but tired and anxious, as though your nervous system is stuck on high alert.
Stress that has become a physical state, not just a feeling.
Being told your tests are "normal" while knowing something still isn't right.
A LITTLE CLARITY
Understanding long COVID and post-viral illness
Long COVID and post-viral illness are increasingly recognised as involving changes that extend beyond the initial infection. In some people, a viral infection can leave the body in a protective, hyper-responsive state, where the immune system, nervous system and cellular energy systems continue responding as though a threat is still present. This may involve changes to the body's stress-response system, including the HPA axis and cortisol regulation, alongside immune dysregulation, changes to nervous system function, altered mitochondrial function and, for some people, mast cell activation.
When this happens, the body naturally prioritises protection over performance. Energy that was once available for exercise, concentration, digestion, repair and recovery is redirected towards maintaining this heightened state. This helps explain why everyday tasks feel exhausting, why brain fog can make simple decisions feel difficult, and why pushing through symptoms often leads to setbacks rather than progress. Importantly, this doesn't mean your body is broken. It means your body may still be prioritising protection over recovery.
This Work Is Personal
WHY THIS MATTERS TO ME
This area of my work is deeply personal to me because I know what it's like when your body no longer responds the way it once did. In 2015, I experienced myocarditis and a heart attack with no clear underlying cause, marking the beginning of my own journey through persistent migraines, chronic pain and ongoing changes to my health. Over the years, increasing immune and nervous system dysregulation, together with significant physiological and emotional stressors, reinforced something I've long believed: our health is rarely shaped by a single event. It's influenced by the cumulative effect of our biology, environment and our lived experiences.
My hope is to support clients in developing a better understanding of their bodies through evidence-based nutrition and a holistic approach that considers both physical and emotional wellbeing, so they can gradually rebuild trust in a body that no longer feels predictable.
How I work with you
WORKING TOGETHER
As an Integrative Clinical Nutritionist, my role is to help uncover the patterns that may be influencing your recovery. Together, we'll explore personalised nutrition, lifestyle and nervous system regulation strategies that help create the conditions your body needs to recover as well as possible.
01
Your initial consultation
A 70-minute consultation, in person in Christchurch or online, where we'll explore your health history, symptoms, nutrition and lifestyle to understand the factors influencing your recovery.
02
Supporting Foundations
A personalised nutrition and lifestyle plan. This may include supporting nervous system regulation, sleep, supplementation, pacing, blood sugar regulation and other foundations that influence recovery.
03
Further Investigation
Where appropriate, we'll discuss whether functional testing or collaboration with your GP, specialist or other healthcare practitioners may provide additional insight.
04
Ongoing support as you progress
Regular follow-up sessions allow us to refine your plan as your symptoms, capacity and health needs change, helping you build confidence throughout your recovery.
Related areas I support
CONNECTED AREAS
Long COVID and post-viral illness rarely affect just one system of the body. Depending on your symptoms and stage of recovery, you may also find these areas of support helpful.
AREAS I SUPPORT
MCAS and Histamine Intolerance
Explore the emerging relationship between Long COVID, mast cell activation and histamine intolerance, and how immune dysregulation may contribute to persistent symptoms.
AREAS I SUPPORT
Performance and Active Women
Returning to exercise after Long COVID or post-viral illness requires more than training. Learn how nutrition supports recovery, resilience and long-term performance.
COMMON QUESTIONS
Questions people often ask
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No. I also support people recovering from other post-viral illnesses, post-viral fatigue and persistent nervous system dysregulation. While every diagnosis is different, many share similar patterns involving immune function, nervous system regulation and energy production.
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Pushing through fatigue often slows recovery rather than speeding it up. Recovery is best supported by respecting your current capacity and focusing on pacing, nutrition, nervous system regulation and movement that meets you where you are.
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Not always. Recommendations are guided by your health history, symptoms and goals. Functional testing is only considered when it has the potential to provide meaningful information that will influence your personalised plan.
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Nutrition and supplementation aren't a cure for Long COVID or post-viral illness, but they can play an important role in supporting recovery. A personalised approach can help address nutrient deficiencies, support immune function, nervous system regulation and energy production, while working alongside your existing medical care where appropriate.
My role is to identify where nutrition and lifestyle can make the greatest difference for you. Depending on your needs, this may include personalised nutrition strategies, functional testing or tools such as a Continuous Glucose Monitor (CGM) to better understand your individual blood sugar responses.
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Yes. I work with clients throughout New Zealand via secure online consultations, as well as offering in-person appointments in Christchurch.
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I am currently certified in both Integrative Nutrition and Performance Nutrition and am completing my final year of supervised clinical mentoring towards becoming an Accredited and Registered Clinical Nutritionist and Complementary Medical Practitioner in Australasia. As part of this process, I continue to practise under the guidance of an experienced clinical mentor.
A GENTLE NEXT STEP
Not sure where to start?
A complimentary 15-minute chat is a simple way to connect, ask questions and explore whether we're the right fit. No pressure, no obligation, just a conversation.