What to Do If You Catch the New COVID-19 Variant: Expert Tips for Easing 4 Common Symptoms

Some nutrition experts recommend four dietary principles to help patients infected with the new COVID-19 variant recover more quickly. If you’re experiencing severe sore throat or body fatigue, what should you eat to feel better?

According to Chinese nutritionist Cao Man Man, many people may be infected with COVID-19 without realizing it—even without a fever, they could still test positive. She analyzed common symptoms of the new variant and recommended suitable nutrition to ease discomfort and support faster recovery.

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Common Symptoms of the New COVID-19 Variant and How to Relieve Them

1. Fatigue, Lethargy, and Weakness

If you feel exhausted after infection, add unrefined whole grains to your diet—such as brown rice, pumpkin, corn, sweet potatoes, and potatoes. Also, consider taking B-complex vitamins to boost energy and support metabolism.

Note: Those with sensitive digestive systems should take B vitamins after meals.

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2. Sore Throat, Hoarseness, Cough

To relieve these symptoms, take vitamin C in the form of effervescent tablets or supplements to help heal damaged mucous membranes and shorten recovery time. You can also increase your intake of vitamin C-rich foods such as guava, red bell peppers, kiwi, and cherry tomatoes.

Reminder: Take vitamin C at least 2 hours apart from other medications.

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3. Diarrhea, Nausea, Vomiting

For gastrointestinal symptoms, it’s essential to drink at least 1500ml of water daily and replenish electrolytes to avoid dehydration and imbalances. Use pharmacy-grade oral rehydration solutions if needed.

Avoid commercial sports drinks, which often contain excessive sugar.

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4. Body Aches or Inflammation

To support tissue repair and reduce inflammation, consume high-quality protein and fish oil. Good sources include chicken, eggs, tofu, and salmon—rich in omega-3s known for their anti-inflammatory benefits. You can also use EPA-based fish oil supplements. If you can’t get enough protein from meals, consider drinking protein-fortified milk.

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Expert Reminder: Cao Man Man advises monitoring your symptoms closely, even if they seem mild. Seek immediate medical attention if you experience difficulty breathing, prolonged diarrhea, or severe headache lasting more than 48 hours. Preventive measures are still crucial: wear a mask, avoid unnecessary outings, and maintain hygiene and disinfection routines to stay protected.

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COVID-19 vs. Seasonal Flu: How to Tell the Difference

Because symptoms of COVID-19 and the flu are quite similar, it’s important to know how to differentiate them.

COVID-19 Symptoms (Viral Pneumonia)

• Common symptoms: fever, dry cough, fatigue.

• Other symptoms: loss of taste or smell, nasal congestion, conjunctivitis, sore throat, headache, muscle or joint pain, rash, nausea or vomiting, diarrhea, chills, or dizziness.

• Severe complications: breathing difficulty, chest pain or confusion, respiratory failure, acute respiratory distress syndrome (ARDS), sepsis and septic shock, blood clots, multi-organ failure.

• Some children and teens may develop MIS-C (Multisystem Inflammatory Syndrome), leading to organ failure and shock.

Seasonal Flu Symptoms

• Common symptoms: fever, cough, sore throat, runny nose, muscle aches, fatigue, headache; vomiting and diarrhea may also occur.

• Cough may be more intense and linger longer. Fever and other symptoms typically resolve within 5–7 days.

• In people with weakened immunity or the elderly, the flu may lead to serious complications like bronchitis or pneumonia.

• Healthy individuals generally recover from the flu within 2–7 days.