Howdy Dames!
I just want to touch base with you regarding that pesky virus.
Why? Because I’m seeing more and more people who are struggling to bounce back post COVID.
Symptoms can include: (generally not all of them…PHEW!!!)
- Fatigue (it’s a biggie)
- Shortness of breath
- Persistent cough
- Brain fog
- Confusion/forgetfulness
- Increased anxiety
- General muscle weakness
- Aches and pains
- Joint stiffness
- Inability to exercise
Long COVID can be quite difficult to identify because the symptoms can look like other diseases. I mean, when I look at that list I think that looks a lot like perimenopause with all it’s wonderful ups and downs!
Who gets long COVID?
Unfortunately, it’s very hard to predict who will bounce back and who may take some time to recover. There is some emerging research of who may be at risk – this is not an exhaustive list, but includes:
Sex:
Women appear to be at a greater risk than men (although the mortality rate is higher in men).
And if that weren’t depressing enough, women who suffer from anxiety are more likely to take longer to recover.
Your gut plays a role:
Having a healthy microbial diversity helps reduce inflammation and clearance of the virus. Having a healthy poo every day is very important!
Pre – existing conditions:
- Heart conditions
- Depression
- Obesity
- Diabetes – type 1 and 2
- Smoking – both current and former (oh, my misspent youth…)
It's not all doom and gloom
Fortunately, there’s plenty of things you can do to manage COVID and keep yourself healthy (even if you haven’t had it) to hopefully reduce its effects.
Diet:
A high antioxidant, high fibre (you know I loves me fibre) anti-inflammatory diet encourages good microbial diversity.
Gut loving goodness:
- Leeks and onions
- Garlic
- Jerusalem artichokes – toot!
- Banana – especially greenish – did you read last week’s post?
- Mushrooms – so amazing for your immune system
- Oregano
- Asparagus
Hmm, what sort of diet could give me that? Think the modified Mediterranean Diet. I have lots of eating guides, recipes and research around healthy diets. Hit me up next time you’re in and we’ll find one that’s suitable for you.
Did you know – Intermittent fasting can help kick-start the immune system?
Probiotics:
They can help modulate your immune system and inflammatory responses.
NB: Not all probiotics are created equal. Different strains do different jobs, so it’s important to get the right type for wherever you are at right now.
Important nutrients:
An Israeli researcher found that Zinc and Vitamin D are vital for COVID recovery and to help keep you healthy.
NB: please be careful with your zinc intake. Too often I meet people who are self-prescribing and when we do an ‘audit’ of their supplements, they are getting waaaay too much of certain vitamins and minerals!
Herbs to the rescue:
Oh my goodness, I love herbs. They don’t taste so good, but gosh we can do lots with them. The great thing about liquid herbs is that we can mix up a concoction for you based on how you are feeling.
For example, we may consider Ginkgo if you have brain fog or Astragalus (a personal fave) if you’re experiencing fatigue.
The other wonderful thing about herbs is their ability to multi-task, meaning you don’t have to take a million pills to get the job done!
Other stuff to help recovery
Get some quality zeds:
We’ve been talking about this all month, but rest really is the best medicine.
Read this for tips on healthy sleep hygiene
If you’re having trouble sleeping, take a warm bath before bed. Jazz it up with some essential oils – lavender, sandalwood and some Epsom salts to help your muscles relax.
Exercise:
My top tip here is to avoid strenuous exercise. Often people start to feel better and then overdo it, finding themselves right back where they were.
Go easy my friend. Think gentle stretching, a bit of yoga or tai chi or a walk in nature.
There’s lots we can do to help you recover. Please reach out if you’re struggling so we can make a plan to help you get your mojo back.
Until next time, be kind to yourself and keep being great.
Marnie
P.S If you haven’t already done so, make sure you download your FREE Survivor’s Guide to Menopause (did I say it’s free?).
P.P.S If you know someone who is struggling post COVID, please share this with them.