The Long (Covid) Road to Recovery
Practical tips and advice from one long hauler to another
As Covid-19 edges into its second year of being, we are learning more and more about the long term effects of this terrible virus. As a healthy, 22 year old, I shamefully admit that I had little care nor respect for covid-19 and consequently caught the virus a couple of months ago.
Following the initial illness, I have been suffering from symptoms of ‘long covid’ ever since— long covid constitutes an array of debilitating longer-term symptoms that affects around 1 in 10 people [1] for months after the initial infection.
The last few months have honestly been the worst of my life, and my initial panic and desperation for some clue on what was happening to my body has led me to write this article, with a true openness on my experiences. I hope this provides a sense of relief to people who also are suffering, and a sense that they are not alone nor crazy for being unable to shake how they are feeling off.
I hope also to provide some real, tangible methods that people can use to start feeling better and start claiming their life back.
Introduction:
M y name is Harry and I contracted covid-19 at the very end of September. Like a lot of people, I suffered very mild symptoms including a fever and cough, before returning to my normal life a week later. Before I had covid, my mum had actually warned me that some people were suffering from this ‘long covid’ and me, being a fit, healthy (and also stupid) 22 year old, laughed at this suggestion, rather ironically.
2 weeks on from my initial infection I was suddenly hit with a wave of long covid symptoms and was truly horrified at what was happening to my brain and body. I felt drained and broken, and most scarily of all, I felt as though a foreign body was inside my head — I could no longer hold even a conversation, yet alone work.
Below are the symptoms that I experienced over the last few months:
- Fatigue — at first I was bed-bound for 2 weeks
- Muscle/ joint aches
- Headaches
- Heart palpitations — my HR would randomly spike at points despite no activity
- Blurred vision
- ‘Brain fog’ — really debilitating and hard to explain but it felt like I simply was watching the world go by & was not present in anything I was doing
- Anxiety
- Depression & lack of enthusiasm for anything
- Insomnia
- Nausea
- Chest Pains
I had some really really low points during this time, often thinking I would never be the same again. I have honestly never felt so down, and I know a lot of you reading this will also be feeling the same, feeling helpless and looking for answers, but I want this article to encourage all long haulers that things will improve. Recovery is also something that if you work hard at and do all the right things, with the right mindset, then you can get back to yourself and get your life back!
I am now at around 75–80% and improving all the time, I have some bad days but they are now not so bad and my down periods are much shorter now too. I am back in the gym doing some light exercise, feeling a lot more like myself, and looking forward to the following months of recovery!
As mentioned, I am no doctor — but the only advice I ever received from my GP was to rest, so I went out to find answers for myself. Please do your research first before trying any of the things listed below, but I wanted to list some real, actionable methods that you can use to start getting better — as they have really helped me.
I wish you all the best and good health!
Supplementation:
It’s worth noting again that I am no medical expert, and that all supplements listed below are taken based on my own research, however most are fairly standard. Please do your research before taking any of these however.
The one supplement that made the most difference to me was the vitamin D — HOWEVER, as described below I am taking a very high dose, twice a week — far more than the RDA. I came across this idea from a friend who was prescribed this dose from his hospital in a ‘long covid trial’ so please approach with caution.
However, taking the vitamin D as described below really cleared my brain fog and helped me as soon as I started taking it. As far as I can see, this amount of vitamin D twice a week wouldn’t be damaging long term, though I would advise you to approach with caution and start with lower amounts, more frequently (see vitamin RDA’s here: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/).
There has also been recent research that Niacin could be a supplement that is key to treating long covid symptoms, as it is thought covid causes an NAD+ deficiency [2]. I am of course not a doctor and am just following some very early days research that I’ve seen online, but I grew fed up of hearing my GP telling me to ‘just rest’ and started searching for answers myself.
It is worth noting that there are some side effects to high doses of Niacin like flushing & nausea, so please research this beforehand — I would really recommend watching the videos below on the NAD+ theory too as well as reading this article summing up the research of A. Wentzel and his team .
Part 1: https://www.youtube.com/watch?v=uQlBmy-T2W8&t=397s
My supplementation routine:
Daily:
- Niacin (100mg)
- Creatine (4000mg)
- Beta Alanine (800mg)
- Vitamin C (150mg)
- Zinc (10mg)
- Iron (10mg)
- Magnesium (300mg)
- Ashwaghanda (500mg)
Twice a week:
- Vitamin D (12000IU/ 300mg)
Breathing techniques:
Following the breathing techniques outlined below have, in my opinion, been the single most important part of my recovery. Every morning I complete 1–3 rounds of the Wim Hof method (WHM) which honestly leaves me feeling supercharged and rejuvenated. I also finish every shower with an ice cold blast, during which I complete 1 round of the WHM.
The Wim Hof method:
Now, as I’m sure many of you are whilst reading this, I was very sceptical when I came across the dutch ‘iceman’, who has climbed Everest in only his shorts and attributes this all to his breathing and cold therapy.
Having tried the Wim Hof techniques I feel the benefits are no end. The breathing principle is essentially doing 30 deep breaths to fully oxygenate your body, then a 2 minute breath hold before another large inhale for 15 seconds. Studies have shown that people can actually repel endotoxins [3] whilst using this technique as crazy as it sounds, I myself have felt a much cleared head since starting, and felt extremely energised too!
I strongly encourage you to check out the WHM and download the free app — persist with the exercises and I promise you will feel a difference!
Website: https://www.wimhofmethod.com/
The man behind the method is eccentric in the best possible way — he is an inspiringly passionate individual with a touching story, I would highly recommend listening to his podcast on the Joe Rogan Experience: https://www.jrepodcast.com/guest/wim-hof/.
Breathwrk:
I’ve used this app multiple times for some breathwork and find it very easy to use and great for guided breathing — however since discovering the WHM app I have used it a lot less.
Nevertheless, I would recommend this app for guided deep breathing practices.
Download here: https://www.breathwrk.com/
Meditation:
I’ve always given meditation a go for a few days and then stopped, but following long covid I tried giving it a go for a longer period of time in an attempt to regain control of my mind.
After 2 weeks of 30 minutes a day (broken up into smaller chunks), I can really tell the difference in how I feel as a result. I feel much calmer and it certainly helps the breathlessness, as well as clearing my brain fog — below are some of the apps I have used and would recommend you try too.
Headspace:
An app with a nice layout and takes you through a variety of courses, some focused on anxiety, some on stress, focus etc. — would definitely recommend to get you started with guided meditation.
Download here: https://www.headspace.com/
Synctuition:
Synctuition is a really cool new app for meditation, that takes you on a long meditation journey using 3D sounds. Each meditation combines uplifting music with natural sounds to allow you to really escape — I feel very refreshed after completing one of these.
Download here: https://synctuition.com/
Diet:
It’s no surprise that eating well will help you recover. I have certainly tidied up my diet and below list some of the key things that I have done that help, however I would definitely recommend reading around this as there are a lot of different things that have helped different people.
Things I have adjusted in my diet:
- Intermittent fasting (eating within a set window eg. 12–8pm)- I find this helped improve focus during the day and helped me less fatigued and sluggish
- Eating smaller meals more often — minimise the bloated feeling after a big meal that accentuates feelings of fatigue
- Low histamine diet — there’s been some studies that suggest covid can cause an excess of histamine in the system, you can reduce this by eating low histamine foods.
a. Video on long covid and it’s similarity with MCAS, and how diet can help: https://www.youtube.com/watchv=sICD0Kn6pR4&t=643s
b. Keeping a low-histamine diet: https://www.healthline.com/health/low-histamine-diet
Reading:
Below I’ve listed a few books that I’ve found are useful for keeping a positive mindset, as well as teaching techniques to manage the anxiety side of things. I also would highly recommend keeping your mind active so I would definitely suggest reading, even with the brain fog. I found I was often having to re-read multiple sentences but keeping your mind stimulated is key for recovering.
- Emotional Agility — Really good read, helping you to adjust your thinking and notice when you are starting down trails of negative thought— would very much recommend, helped me to change my mindset on a lot of things.
- The subtle art of not giving a f**k — Fun-written book on managing your anxiety
- When Panic Attacks — Actionable guide on managing anxiety, with exercises and tips on other coping mechanisms, written by a leading psychologist
- David Goggins: Can’t hurt me — An inspiring autobiography that always gets me fired up when I read a chapter!
Sleep:
Like many of you, since having covid I have had bad insomnia. At first, it was to the point where I would sleep only 2–4 hours each day, I would then wake up multiple times a night but it has gradually improved to the point where last night I actually slept through for the first time since the illness!
Below are some of the natural things I do each day that help me get to sleep — good sleep is the most essential key to recovery!
- Keep a consistent bedtime & wake-up time — even if you don’t sleep well, get up and then go to bed at the same time the next day
- Get some sunlight in the morning — this helps re-set your circadian rhythm (body clock) so you will feel tired and ready for bed come night time.
- Blue-light blocking glasses — I wear these after 5pm when on my laptop/ phone, blue light stimulates the brain so blocking this out allows you to relax before bed
- If you can, keep off devices 2 hours before bed!
- Don’t eat for 2 hours or more before bed!
- Drink chamomile before going to sleep — this really relaxes me
- Meditation before bed — I do a 3 minute headspace meditation before sleep and this really helps me settle
Relax:
‘Just relax!’ — easier said than done I know! However, pacing yourself and putting some time in to unwind is essential to allow your body to get better, below are some basic things I do to chill out!
- Reading
- Hot bath infused with essential oils — this also helps clear your airways & sinuses
- Massage — if you can get your partner/ friend to give you a massage to relieve some stress
- Acupuncture — I haven’t tried this for treating symptoms myself, but I’ve read that it has helped relieved symptoms for some people
- Stretching/ yoga — some people suffer soreness/ stiffness with long covid, especially if you have spent a lot of time ill in bed — doing a few minutes a day will help ease this
- Take care of yourself! Get your nails done, get your haircut — when you’re feeling down, feeling scruffy only makes things worse so give yourself a treat!
Keeping Active:
I have previously suffered down periods, and my go-to treatment is to train. I would train as much as possible to distract myself and keep myself healthy. However, the fatigue of long covid makes this very difficult, especially if you are nearly bed-bound.
However, it really is so important even if you are truly fatigued to keep moving to some degree, start small even if its a 10 minute walk round the block. It’s also important to pace yourself, I tried getting back to intense runs too quickly and this cause a relapse. So start slow, build it up day by day, but get moving!
Keeping your brain active:
We are in the middle of an extremely stressful time, especially if you are suffering with long covid, and this takes a toll on your brain [4]. However, your brain is an incredible thing that can recover from even the greatest of stresses. Sandrine Thuret offers research and practical advice on how we can help our brains better perform neurogenesis — improving mood, increasing memory formation and preventing the decline associated with aging along the way.
Watch the video here: https://www.youtube.com/watch?v=B_tjKYvEziI&t=570s
I found it reassuring to see such research that it was possible to retrain my brain, after months of feeling I had ‘lost it’. I have also found that keeping my mind active through some of the activities below has helped me to recover my former self, and I would suggest you try the same.
- Meditation
- Puzzles
- Learn a language
Conclusion:
Scientific & medical understanding of this onset disease is still in its infancy, but with so many people suffering I really hope we see further research, building on some of the great work already completed, as mentioned in the article.
I sincerely hope that this article has provided a ray of hope and practical tips that anyone suffering from long covid can use in their road to recovery. I also hope it gives you the faith that I know I lacked for a long time, because things will improve and you will gain your life back — be patient and work at it!
Wishing you all good health and a prosperous 2021!
References:
[1] Kings College study into long covid symptoms: https://www.kcl.ac.uk/news/study-identifies-those-most-risk-long-covid
[2] Study on COVID-19 & NAD+ deficiency: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322475/
[3] Scientific study into the Wim Hof method: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034215/
[4] How stress affects your brain — https://www.youtube.com/watch?v=WuyPuH9ojCE
