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Thanksgiving Feast Adjustments for Long COVID and CFS

Happy Thanksgiving! 

Diet can really impact Long COVID and CFS symptoms, so it is worth considering how a typical Thanksgiving feast could affect symptoms.  A large meal is often an integral part of the holiday, so it is likely to have greater impact on symptoms than an ordinary dinner.

Thanksgiving Feasting with Long COVID and CFS

Here is a typical list of common Thanksgiving food with some nutritional concerns:

  • A whole roast turkey: loaded with healthy lean protein

  • Gravy: high fat

  • Stuffing: high carbs, high fat

  • Mashed potatoes: high carbs, high fat (with butter/gravy)

  • Candied Sweet potatoes or yams: high fat and refined sugar if candied

  • Pies: fat (buttery crust), cholesterol (eggs and butter), very high sugar

  • Cranberry Sauce: very high sugar

  • Wine, hard cider, or cocktails: alcohol and sugars

  • Hot mulled cider: natural sugar, often with added refined sugar

  • Munchies and snacks while the turkey roasts: often high carb, high sugar

Blood Sugar Spikes and Crashes

The tradition involves eating a LOT of food, much of it simple carbs, refined sugars and fats.  Some people think turkey has enough tryptophan to make everyone sleepy after dinner.  Turkey does not actually have all that much more tryptophan than many other foods and not enough to induce lethargy unless you eat a ridiculously large portion.  What makes people sleepy is the inevitable spike and crash in blood sugar from eating a lot of simple carbs and sugar soon after daylight savings time disrupts their circadian rhythm.

If you examine the above foods, most are things that should be consumed only in moderation to prevent blood sugar fluctuations and weight gain.  When you combine these dishes with neurological problems like Long COVID or Chronic Fatigue Syndrome (CFS), it is reasonable to expect people to feel more fatigue or even crash.

Neuro Diet vs Thanksgiving

I will soon post an article on Brain and Nerve Diets for Long COVID and CFS.  They generally involve:

  • Plenty of lean healthy protein: including turkey!

  • No artificial anything (sweeteners/colors/fats/etc.)

  • Minimal refined sugar and simple carbs because they spike and crash blood sugar and boost inflammation: MAJOR conflict with Thanksgiving feasts

  • No monosodium glutamate (MSG): big conflict if using pre-made mixes for stuffing or gravy

  • Minimal alcohol: conflict for people who drink

  • Lots of fresh veggies and fruit: conflict if skipping these to save room for treats

  • Healthy fats like extra virgin olive oil, pure coconut oil, avocados, etc.: minor conflict as they are not common in Thanksgiving foods (but they can be swapped in!)

I Will Enjoy Thanksgiving!

Long-COVID cannot be the only factor in my life and I will not allow it to ruin my holiday.  I will instead identify small tweaks to reduce negative impacts and still let me enjoy time with family.

Thanksgiving Adjustments

I will enjoy small portions of many of the dishes listed above. As a healthy concession, I will be much more moderate in my consumption than I was before COVID.  I will eat about half as many carbs and sugar as I did before COVID to minimize adverse effects. I will also conserve energy.

How I Reduce Refined Sugar

Reducing sugar will be important.  My “pumpkin” pie will use sweet potato puree to boost sweetness and reduce refined sugar. (It tastes even better!)  I will make one kind of pie instead of several to reduce effort and avoid days of leftover sweets.  If I make cranberry sauce, I will use a low glycemic index natural sweetener such as date syrup or agave syrup to reduce refined sugar without sacrificing flavor.

However, I avoid “no sugar added” products that use artificial sweeteners as they are unhealthy, especially for the nervous system.

How I Reduce Alcohol

I will probably have one celebratory glass of wine, or possibly sparkling cider.  Pre-COVID I opened a bottle of wine and then tried to finish it with my wife within the next 48 hours to not waste it.  But leftover wine is great for cooking, so there is no pressure to drink it all.

A tablespoon of bourbon goes nicely in a small cup of mulled 100% apple cider.  It gives me the flavor I enjoy without wiping me out like a strong cocktail.  (Using cinnamon sticks, star anise and whole cloves instead of sugar-loaded spice mixes makes it even better!)

How I Reduce Exertion

The biggest change to my Thanksgiving routine is that I will not spend 8+ hours in the kitchen.  I will greatly reduce effort, make fewer dishes and get a lot of help from my supportive wife since I cannot stand for hours.  This means my kitchen time will be spent bonding with my wife and working as a team as opposed to my previous custom of chasing everyone away so I could focus.  I will also keep a tall comfortable stool in the kitchen so I can rest between tasks but still see the cook and prep surfaces.

Good Luck and Happy Thanksgiving!

May you have a fantastic holiday and find your own balance between healthy concessions and festive enjoyment.  I suspect that a modified feast combined with good company will make for a great experience.

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© 2023 All rights reserved. This blog reflects the personal experience and opinions of a long COVID and CFS survivor and is not qualified medical advice. Consult a doctor for your situation.
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