Lifestyle

I’m a doctor and here are five ways to beat post-Covid fatigue

COVID cases are still high, meaning millions of Brits are getting sick every week.

The Omicron variant is much milder, but one of its most common symptoms is fatigue.

Fatigue can affect daily activities

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Fatigue can affect daily activitiesCredit: Alamy

Fatigue is different from being tired. It’s a full-body feeling of weakness and a desire to lie down and take a break.

It can also drain you mentally, making it harder to stay motivated or do anything other than gossip on the sofa.

dr Natasha Yates, deputy chief of general medicine at Bond University, Australia, says fatigue can linger for a while after contracting Covid.

Fatigue is very common after viral infections and can last up to three weeks.

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And for some unfortunate people, it won’t shift for months, becoming Long Covid.

The Office for National Statistics (ONS) defines long Covid as symptoms lasting more than weeks after initial infection.

fatigue is the most common Problem reported by long Covid sufferers and experienced by 51 per cent, according to ONS.

The NHS announces this on its website Your Covid Recovery: “For some people, various things contribute to fatigue and make it last a long time.

“Low physical activity, a disrupted daily routine, poor sleep habits, strenuous work, caring responsibilities, low mood, anxiety, and stress can aggravate fatigue.”

dr Yates said: “The evidence on what helps you recover from post-COVID fatigue is still in its infancy.

“However, a few things help.”

Read on to learn her tips written in a piece for The conversation.

1. Pace yourself

Post Covid you might be envisioning yourself getting back on your feet and getting back to your normal routine.

But unfortunately this is not always the case.

dr Yates said: “Match returning to normal activities to suit your energy levels.

“Pick your priorities and focus on what you can do instead of what you can’t do.”

2. Gradually return to training

You may want to hit the gym after a week or so of being locked in with the virus.

But don’t go full throttle if you don’t feel physically well yet.

And ask for help if you find your energy levels don’t return to normal for weeks.

dr Yates said: “A gradual return to sport can help your recovery, but you may need some support on how to manage or avoid fatigue afterwards.

“Some therapists—occupational therapists, physical therapists, and exercise physiologists—specialize in it. So ask your GP for a recommendation.”

3. Sleep well

If you haven’t already, prioritize your sleep — because that’s where the healing magic happens.

dr Yates said, “Rather than feeling guilty about sleeping, remember that while you sleep, your body conserves energy and heals.

“Disrupted sleep patterns are an unfortunate Covid symptom.

“It’s important to have a strict bedtime routine while also resting if you’re feeling tired during the day.”

The NHS says relaxation techniques can help with fatigue as they encourage good sleep patterns and can help reduce stress.

“Consider trying techniques like mindful meditation, aromatherapy, yoga, tai chi, and other activities that you find relaxing, like reading or taking a long shower or bath,” it says.

4. Clean up your diet

Eating a diet that weighs you down will never cure fatigue.

“Try to look at food as a way to provide your body with both energy and the micronutrients it needs to heal,” said Dr. Yates.

She warned against falling into the trap of unproven diet-based cures.

The NHS says to eat (per day); three palm-sized servings of protein, three thumb-sized servings of dairy, and five servings of fruits and vegetables.

Aim for a quarter of main meals to contain starchy foods like rice, potatoes or pasta.

Have plenty of fruits and vegetables and keep hydrated.

5. Fatigue Diary

dr Yates said: “Keep a journal to monitor your fatigue and watch for gradual improvement.

“You will have good days and bad days, but overall there should be a slow road to recovery.

“If you’re going backwards, get advice from a health professional like your GP.”

The NHS also says you should “record what you’ve done during the day and how you feel after each activity”.

“Activities can be physical, social, cognitive (thinking), or emotional, and some can be more tiring than others,” it says.

“Journals can help you identify unhelpful activity patterns, such as B. irregular sleep patterns and “boom and bust” behaviors – where you are very active on “good” days and then feel exhausted the next day.”

The NHS also advises planning, prioritizing and delegating so you can manage your fatigue and improve it rather than make it worse.

For example, if you find that you have more energy on the weekends and less during the weekdays, try cooking on the weekends.

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Prioritize the tasks that are important to you and try to delegate tasks to others around you.

Make small changes where you can, e.g. Like switching to an online grocery store instead of going to the supermarket, or sharing the school run so you don’t have to do this every day.

https://www.thesun.ie/health/8621530/five-ways-beat-fatigue-after-covid/ I’m a doctor and here are five ways to beat post-Covid fatigue

Fry Electronics Team

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