Fatigue after COVID can show up in a variety of ways. Maybe it will present as weakness, brain fog, exhaustion, and/or emotional distress. This can make it quite challenging to complete daily activities, stay focused at home and at work, and practice self-care when we need it most.
Ways to Fight COVID Fatigue
If you are still working to fight COVID fatigue, it can be extremely frustrating and affecting your life. Here are a few things you can start with to try to start feeling like yourself again.
1. Stay Hydrated to Fight COVID Fatigue
When your body is fighting illness, or working hard to repair itself following a virus, like COVID-19, maintaining hydration is critical. Excess fluid loss occurs due to fevers and higher metabolic needs during infection trigger fatigue. Some great ways to ensure you remain hydrated during this time include:
- Add a squeeze of lemon to your water for electrolyte and detox support. We suggest consuming half your weight in ounces per day as a good measure
- Incorporate herbal teas – we love lemon balm, ginger, and roasted dandelion root
- Reduce or eliminate caffeine and alcohol consumption. Besides being dehydrating, they can also interfere with sleep and further your fatigue
2. Use food as medicine
During recovery, fatigue can occur as viruses place excess demands on our body, draining our nutrient stores. It is important to nourish the body with a variety of immune boosting nutrients; one of the best ways to fight fatigue after COVID is by incorporating an array of colorful whole foods in your diet, with a focus on vegetables.
- Try to incorporate several servings of antioxidant-rich, colorful vegetables a day is a great way to ensure you are getting a diversity of vitamins and minerals to support energy levels.
- Consider adding in more foods that are high in anti-inflammatory, energy boosting, omega-3 fatty acids (think wild salmon, nuts, and seeds).
- Kick off your day with high protein breakfast to combat afternoon energy slumps and food cravings too. Protein is an important macronutrient that helps to regulate metabolism and prevents the breakdown of muscles.
- Avoid inflammatory foods that are processed, high in sugar, and known food allergens while your body is healing.
3. Address nutrient deficiencies
Fatigue can show up as a sign of nutrient deficiencies and for some folks getting adequate nutrients from food may not be enough for various reasons. In some cases it may be appropriate to supplement under your practitioners supervision. Some examples include iron, b-12 and other b-vitamin deficiencies, and low vitamin D levels as common triggers for fatigue.
For best results, work with a naturopathic doctor to identify what kinds of supplements and at what dosages might be most appropriate for your body. With the Mymee Core Program for COVID long haul, you will get a supplement consultation and free supplements included with your plan to help you start to feel like yourself as soon as possible.
4. Prioritize rest
When our bodies are telling us to slow down it is important that we listen; this might mean that you need to schedule more breaks than usual in your day as you are healing. Try paring down larger activities into smaller ones or asking others for assistance until you regain your energy.
Consider that sleep is a time for rest and rebuilding and getting quality sleep can support daytime energy levels and focus. Experimenting with different relaxation techniques during the day such as yoga, breath work, or meditation is one way to relax the body. Follow Mymee on Instagram for daily guided breath breaks at 12 PM EST and on Sundays for a full Yoga for COVID™ practice at 12 PM EST.
5. Exercise your vagus nerve
Your vagus nerve is the longest nerve in the body and is linked to the part of our nervous system that sends signals that it is time to “rest and digest”. Dysfunction of this nerve can have negative impacts, including fatigue and brain fog. Here are a few simple ways to exercise this nerve and increase energy throughout your day:
- Gargling – keep a cup next to your sink and try gargling a couple times each day
- Deep belly breathing for five minutes
- Gentle movement such as walking or yoga
- Humming – try humming on your next walk or car drive so that you feel vibrations in your throat. Hum your favorite tune or try the word “om”.
Working with a Mymee health coach can help you identify what your individual triggers for fatigue may be and incorporate positive changes that can help you regain your energy.
