Feeling fatigued, run down or foggy headed? I’ve seen a big uptick in patients suffering from long covid. As covid continues to do the rounds it gets harder and harder to make time to recover properly.
And if you’re anything like me, when you get knocked back with a bug or an injury you are champing at the bit to get back into things again.
But here’s the thing - when we’re unwell or banged up, our bodies need rest in order to recover properly. That means prioritising breaks, good food and good quality sleep. And yes, sometimes it means forgoing that 5km run or those extra jobs on your to do list in favour of rest.
I hear you! This is hard when you have a lot to juggle - but it’s not impossible. If you’re struggling with long covid let’s take a quick look at some easy ways we can help our bodies rest and recover, and give our immune systems a much needed boost.
10 Minute Time Out
Schedule two 10 minute rest stops into your day. Find somewhere quiet you can go for a lie down, set an alarm so you know you’re not going to oversleep, and then focus on your breathing. I like to add ear plugs and an eye pillow into the equation, it works nicely to cut noise and light which gives my brain a much needed rest. Whether you get a power nap or not, taking this time to relax, focus on your breath and give yourself permission to unwind will see you return to your day with a little more energy and focus.
Fresh fruit and vegetables
Any time I feel my immune system is struggling or my energy is flagging I check back in with my diet. Upping the amount of fresh fruit and veg can make a huge difference to your get up and go and does wonders for your body’s natural defences.
If you find you are super busy all the time and catch yourself grabbing food that’s convenient rather than nutritious, take a few minutes at the start of your day to pre-prepare a few easy snacks or meals. A smoothie, a salad, or some carrot sticks, celery, cherry tomatoes or cucumber sticks are great to munch on while you’re out and about and are a delicious way to boost your energy and your immune system.
Gentle movement
If you’re used to doing a lot of hard exercise, or out of the habit of doing any, getting into gentle movement can seem hard when you first set out. If you’re in the former category, slowing down and doing less feels like a waste of time - you just want to get going again!
And if you’re in the latter group, finding the motivation to take that first step feels insurmountable when you feel like you’re scraping the bottom of the barrel for energy and enthusiasm.
Here is the key - less is more, and a little goes a long way. When you’re run down your body still needs some movement. This helps with a number of bodily processes from digestion to lymph drainage to blood circulation, even cardiovascular and brain health. But you don’t need to be out running marathons to get this benefit - in fact, too much exercise is actually harmful (but more on that in a later blog post).
For now, all you need to know is that avoiding exercise or pushing too hard is only contributing to your lack of energy and your body’s trouble healing. Try going for a gentle walk every day, preferably when you first get up in the morning. This walk only needs to be to the end of your drive way and back - that’s it. No matter how tired you are you can likely manage this. If you get to the end of the drive and are feeling really good, try going to the end of the street or around the block. But don’t push it! The goal here is to get a little gentle movement in to stimulate your body, not to break any ground speed records or long distance personal bests.
If you still find it hard to talk yourself into good self care, try giving yourself the following reminder - if you’re feeling run down and you push too hard, odds are you’re going to slow your recovery in the long run. This means weeks more of functioning below your normal - not going for those runs, not getting those workouts in, and not finishing up those jobs with your usual flare. Or, if you manage to force yourself through these things, it’s weeks of feeling utterly smashed afterward or not managing as well as you’d like to.
If you slow down for a week or so and get in some concentrated self care, you’ll be back into it in no time and feeling better for the rest. Your body will thank you for it!
Already doing all of this and still struggling to bounce back? Book in to see me in my private clinic or drop into my Community Clinic. We can get you sorted out with a personalised treatment plan and have you back on your feet in no time.
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