Healing From Long Covid

We explore the challenges and coping mechanisms associated with this complex condition.

What is long covid?
Long COVID, has emerged as a complex condition affecting 1 in 5 individuals long after their initial COVID-19 infection, lasting 3 months or more, a persistent state which is chronic, confusing and frustrating.

Why does it happen?
Long COVID can develop in young, healthy individuals following a mild initial infection, but the risk is slightly higher in older adults and those hospitalised for COVID-19. Women, individuals facing socioeconomic disadvantage, smokers, those who are obese, and people with pre-existing health conditions, particularly autoimmune diseases, are at higher risk.

Personal Experience with Long COVID
In April 2022, what began as a routine trip to England turned into a journey through the complexities of Long COVID. Initially, the symptoms felt manageable – fatigue, headaches, and fevers – akin to a mild bout of influenza. However, as days stretched into weeks and then months, the true extent of the condition’s grip became starkly apparent.
The unrelenting fatigue, a hallmark of Long COVID, not only sapped physical energy but also eroded the spirit. Tasks that once felt effortless became monumental feats requiring careful planning and pacing. Pericarditis, an inflammation surrounding the heart, added a terrifying layer to the experience, resulting in weeks of immobilisation.
Cognitive fog descended, making simple tasks feel like mental acrobatics. Memory lapses and difficulty concentrating cast a shadow over daily activities. Joint pain added its own layer of challenge, with each movement becoming a negotiation between pain and persistence.
Perhaps the most insidious aspect of Long COVID is its unpredictability, with a heavy emotional and psychological price.
As someone who had built a career around promoting health and vitality, the irony of being incapacitated was profound. The initial sense of shame and embarrassment slowly gave way to a deeper understanding of compassion – for oneself and for countless others silently grappling with similar challenges.

This must have been incredibly debilitating – what was a quote or mantra that kept you pushing forward?
‘This too shall pass, but I must pass through it and become a beacon of light for others.’

Strategies for Managing and Shortening Long COVID Symptoms

1. Prioritise Rest and Pacing: Listen to your body and avoid overexertion. Pacing involves carefully balancing activity and rest to conserve energy and avoid exacerbating symptoms. Break down tasks into manageable chunks and take regular breaks to recharge.
2. Adopt an Anti-Inflammatory Diet: Focus on foods that reduce inflammation, such as leafy greens, berries, and omega-3 rich fish. This helps counteract the inflammatory processes that negatively impact cardiovascular, gastrointestinal, and metabolic health.
3. Try a Low-Histamine Approach: Experiment with reducing high-histamine foods to help manage symptoms. High levels of histamine can contribute to chronic inflammation in the body. By following a low-histamine diet, you may experience less inflammation overall and an improvement in Long COVID symptoms.
4. Practice Gentle Movement: Incorporate light stretching or yoga when you feel able but be careful not to push too hard. Practicing yoga can reduce stress and tension in the body, helping to downregulate the nervous system.
5. Implement Stress-Reduction Techniques: Try meditation, deep breathing exercises, or gentle mindfulness practices to help manage stress and anxiety. External vagus nerve stimulation can help reduce symptom severity, as can reducing stress in your life. Breathing exercises and breathwork can also alleviate symptoms.

Written by Lee Holmes – connect with her on instagram at @leesupercharged; or online at www.superchargedfood.com / www.superchargeyourgut.com

For the full article grab the October/November 2024 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.