Tag: long covid

Fall is here — the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

🌟 Why Protein Deserves the Spotlight

For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’s about function, repair, and quality of life.

1. Muscle strength & stability
   Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise¹.
   
2. Immune regulation
   Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including T‑cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health^2,3.
   
3. Tissue repair & connective tissue support
   Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at “Food Proteins as Functional Ingredients” discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health⁴. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair⁵.
   
4. Energy balance & blood sugar control
   Protein slows digestion and blunts blood sugar spikes, which helps reduce “energy crashes.” For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that protein‐rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings⁴.
   
5. Micronutrient synergy
   Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes⁷.
   

Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

• There’s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations⁸.
  
• A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan⁹.
  

🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

To make this actionable, let’s take the season’s favorite ingredient — pumpkin — and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

This Pumpkin Protein Spice Loaf is:

• Adaptable for gluten-free or dairy-free needs
• Lower in sugar than traditional pumpkin breads
  Packed with warming spices that support digestion and comfort
• Boosted with plant-based protein for stability and satiety
  

Version 1: Einkorn + Protein Boost

• 1 cup pumpkin puree
• 3 flax eggs (or eggs if preferred)
• ¼ cup pure maple syrup (down from ⅓ cup)
• 2 tsp vanilla extract
• 2 ½ cups einkorn all-purpose flour (instead of almond flour)
• 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
• ¼ cup oat flour (instead of ½ cup)
• 2 tsp cinnamon
• ½ tsp ground ginger
• ½ tsp ground nutmeg
• ½ tsp allspice or ground cloves
• 1 tsp baking soda
• ½ tsp salt
• ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

Version 2: Almond + Oat + Protein Blend

• 1 cup pumpkin puree
• 3 flax eggs
• ¼ cup pure maple syrup
• 2 tsp vanilla extract
• 1 ½ cups almond flour (instead of 2 ½ cups)
• 1 cup oat flour (instead of ½ cup)
• 2 scoops Sprout Living protein powder (~30g, added)
• 2 tsp cinnamon
• ½ tsp ground ginger
• ½ tsp ground nutmeg
• ½ tsp allspice or ground cloves
• 1 tsp baking soda
• ½ tsp salt
• ⅓ cup chocolate chips + 2 Tbsp for topping

Instructions 

1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in ½ cup chocolate chips.

Notes

• You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, don’t replace more than  ⅓ to ¼ of the flour in the recipe with protein powder.

🥄 Practical Tips for Boosting Protein in Everyday Fall Meals

• Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
• Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
• Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
• Chili with beans + quinoa: A warming dinner that’s hearty and protein-packed.
• Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.
  

🧡 Final Thoughts

Managing complex chronic illness is a daily balancing act. While there’s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

Citations: 

1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
6. Castro S, Tomé A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

Questions?

In order for your message to be secure, you must use the link. Please do not send messages directly to the email. That is not secure on its own. Thank you!