5 Recovery Tips For Covid
I’m Covid positive as I write this blog. It’s technically day 4 and symptoms are not friendly. At all. To those who have referred to the virus as ‘just a cold,’ couldn’t be more wrong. It’s vile. It really attacks your body and leaves you feeling like you’ve been hit by a bus. It’s draining. The fatigue is serious. Basic daily activity like showering or brushing your teeth feel like a chore.
Sadly, it’s inevitable that eventually all of us will contract some form of the virus and some will experience symptoms worse than others. I genuinely thought that I’d managed to dodge the Covid bullet after almost 3 years of testing negative, but alas, it wasn’t to be. The dreaded virus eventually caught up with me and has made me appreciate more than ever just how serious it still is.
I thought it might be helpful to share my own symptoms and personal experiences combatting it, and tips to help you recover from it.
Symptoms
I guess the headache that started was the most telling sign that I was getting sick. Even taking regular paracetamol hasn’t taken the edge off for me 4 days in. The headache is so bad it makes my eyes sensitive to light. It’s right in the temples and gets worse when I lie down.
On top of that you’ve got all the common symptoms shared by many – the throbbing sore throat, the unbelievable fatigue, brain fog (I’m surprised I can even string some sentences together to write this blog) sore joints, painful muscles and bones, nausea, tummy ache, loss of smell and appetite, sensitivity to light and sound (everything sounds so much louder for some reason) uncomfortable coughing episodes and a high fever.
Another symptom I hadn’t quite appreciated is the negative impact the virus has on your heart arrythmia. One moment my heart rate drops to an all time low (34 beats per minute (BPM) – so low I consulted a doctor before knowing I’d even contracted the virus) and then it’ll shoot up to the 98-105 BPM a few moments later, leaving my fitness tracker suggesting that I ‘log a workout’ because the heart rate is more aligned to what I’d experience if I was doing some exercise, versus just lying down.
If you find yourself in the same situation, here’s 5 simple recovery tips that might help:
Take all the rest you can. Your body will need plenty of rest in order to fight the virus. Rest as much as you can and take all the time that you need. You might find yourself sleeping most of the day, or just longing to lie down and do nothing. Don’t feel bad or guilty about this. Listen to your body and take time to rest. Take time off work. Switch off. Conserve as much energy as you can to recover.
Avoid exercising. Your body will be under a lot of stress trying to fight the virus. On top of that, you’ll most likely have disrupted sleep and inconsistent eating patterns, which will further stress out the body. Exercise should be avoided. It will cause too much stress on the body and prolong your recovery. Your heart’s arrythmia may already be impacted negatively due to the virus, so spiking up your heart rate even more and causing your body to further overheat will have a negative impact on your body and recovery time. Your joints and muscles will also be stiff and tight, so putting them under pressure with things like weight lifting or running etc are a bad idea. If you feel like moving your body, try short low impact walks instead (isolated) for 15 to 20 minutes if you feel like it, or try doing some gentle light stretches at home. It’s important to not overdo things and to not get caught up thinking you’ll lose your strength gains or fall behind. Focus on getting healthy and physically well first, then slowly build back up strength and endurance again.
Stretch when you can. You’ll notice your body will start to ache all over and your joints may well stiffen and feel sore. These are all symptoms you can expect. Also, being less active and lying around more at home will mostly likely leave your muscles feeling tight and uncomfortable. You may well experience lower back ache and tight hamstrings too. You may hold tension around your neck and shoulders as a result of your body feeling stressed out and tired.
It’s important to stretch as much as you can. This doesn’t mean rolling out a matt and doing a full body yoga session every morning. It means doing 3-5 minutes of light stretches as and when you can. Focus on stretches that release tension from your lower back and hamstrings. Open your back and chest and just gently move your ankles and wrists to release joint pain or stiffness. If you need any help with specific stretches, feel free to ask me. I regularly design stretching and mobility movements for clients. There are tons of stretching videos on YouTube you can easily follow too.
Drink plenty of water. You’ll find yourself feeling very fatigued and most likely dehydrated. It’s important to drink as much as you can (up to 2 litres daily) to stay hydrated and to avoid your muscles and joints from stiffening further. Drinking plenty of water will also support your overall digestive system so you stay regular. Especially if you’ve lost your appetite, because you’ll probably be consuming less fibre, and this can cause constipation. So, keep chugging away!
Eat plenty of fruit and vegetables. It’s important to get in as many fruits and vegetables as you can. They are an excellent source of micro nutrients, needed to support your overall immunity and wellbeing. Aim for at least 5 portions daily. If you’re struggling to do this, try blending a few fruits together to make a healthy smoothie bursting with antioxidants, all needed as part of your overall recovery.
Covid is no joke. Recovery times will differ for everybody, but following these 5 simples tips might just help to ease your recovery that little bit more as you fight the virus. If you need my help getting back to strong after a Covid battle, feel free to get in touch. I’d love to help you.
