MANAGING POST-VIRAL FATIGUE.
With any viral infection, some people recover quickly, while others develop fatigue. What can you do to manage that fatigue? A virus can trick your body into thinking it’s still under threat. The immune system then mounts a response that causes symptoms such as headaches, nausea, dizziness, muscular and joint pains, brain fog as well as severe fatigue. To reassure the body that all is well, it likes routine. Every cell has its body clock, so it manages best if you keep a daily pattern.
1 SLEEP IS CRUCIAL
Go to bed at the same time and get up at the same time every day, aiming for eight hours of sleep for adults. Don’t waste energy on anxiety. Come off caffeine after noon, and avoid alcohol and sleeping pills. Sleep apps like Sleepio can help, as can your own playlist or a story. Anxiety is worse when the brain is empty, so fill it with something calm and comforting.
2 BRIGHT ‘N’ CHEERY
When you wake, open the curtains. Blue light triggers the release of cortisol, which wakes you up. If you can, get up, get dressed and go have breakfast.
3 GET NUTRITION
Try to eat food that is both healthy and delicious. The good bacteria in your gut like variety. Eat mainly plants, of different types and colours, but remember a little bit of what you love does you good, too. Your gut likes protein, whole grains, seasonal fruit and veg. It’s OK to graze, but do give your gut 12 hours off. Take vitamin D and drink water.
4 CARE FOR YOURSELF AND OTHERS
Spend 15 minutes being totally still, filling up your senses, to spike your cortisol. Care for something every day — a plant, a pet, a neighbour in need. Humans are social animals, so stay connected — from a distance. And aim to have five portions of fun a day.
5 PACE YOURSELF
Pretend you are doing the high jump, figuratively. Set the bar at a level you can get over without crashing into a boom and bust cycle. Build in plenty of recovery time. Your battery is like a mobile phone that needs recharging every 30 to 40 minutes. After two weeks, increase activities little by little. If you’re not ready, stay on your plateau until you are.