Most people when they get sick usually find that after the initial illness they probably need to spend one or two days recovering and then they are fine to get on with their work and lives as per usual. For a small percentage after a virus they may find that they are slower to recover and what usually took a few days is now taking a few weeks or months. If you are finding that your recovery is much slower than usual it might be good to review some of the strategies recommended below and see if adopting these assists with your recovery.
There are three main areas to focus on in terms of post viral recovery, namely, rest, immune support and good quality nutrition. In addition if recovery is protracted its a good idea to check with your healthcare practitioner and ensure that there are no other factors which are contributing. For example its not uncommon for women suffering with anemia (low iron) to find it takes a long time to recover from an illness. Another factor that can be problematic is a history of glandular fever as people who have had this virus are more prone to developing post viral fatigue.
Once upon a time when people had a serious illness there was this concept called convalescence. It was expected that people continued to rest and recover after an illness. In today’s world I tend to recommend streaming sessions, find a series online that you enjoyed and rewatch it. A series that you have watched before does not require as much concentration and you can doze on and off without affecting your viewing.
It also important to ensure that even when you feel well enough to return to work you schedule rest into your day, whether it’s a short nap on the couch if you are working from home or just making sure you get out for a break at lunchtime. In this era of constant busyness it can be very hard for people to cut down their workload to allow time for this but adequate rest post virus will reduce the amount of downtime you need.
You may also find that its useful to gradually return to exercise slowly. This might mean starting with short walks of ten minutes and building up gradually, rather than just returning to a full on gym or pilates session. If you are coping with short walks once a day then build to twice a day consistently. However if you do find that heading back to the gym wipes you out for a day or two, then its time to regroup and gradually build up again.
If fatigue and other symptoms are continuing for a protracted period then its possible you have a low level of the virus continuing in your system. There are a number of options for supporting your immune system to enable it to recover. These could include anti-viral herbs as well as nutrients which support the immune system, such as Vitamin D, Zinc and Vitamin C. With Vitamin C aim for 500mg three to four times a day however with Zinc 25mg daily is a useful dose. It is helpful to know your Vitamin D levels before supplementing however 2-3 weeks of higher dose Vitamin D 2-4000 IU daily should be manageable for most people when recovering from a virus.
One useful option for supporting the immune system is medicinal mushrooms in particular supplements with Reishi, Cordyceps, Turkey Tail and Shitake being useful. These are often supplemented in powder form rather than consumed as mushrooms. If brain fog is problematic post virus then Lion’s Mane is useful for brain function, however it is also important to consider other key nutrient to support brain health including good quality fatty acids, such as fish, avocado and nuts and seeds.
GOOD QUALITY NUTRITION
An over looked area for recovery is diet. To really assist your immune system to work effectively its important to ensure that you are eating a wide range of vegetables and fruit, up to 30 different types in a week. Its really easy the first couple of days to build good variety but then we often have the same vegetables every two or three days. This recent blog provides you with a good range of options for feeding your microbiome as well as possible What are the best vegetables for feeding your gut ?
In addition to the three cups of vegetables a day make sure to include a small amount of protein as well as a couple of serves of carbohydrates, from potatoes, rice or grains. At this stage in recovery easily absorbed carbohydrates are quick sources of energy.
Depending on whether your stomach was affected you may find that its easier to start eating bland food initially and then gradually add more variety. Start with warm foods as it requires less digestive energy to break it down. This might include soups, steamed vegetables or casseroles if you are up to meal preparation.
For those who are struggling with thinking about what to cook there are a few blogs on the site meal plans Meal Plan Week One and Meal Plan Week Two could be a couple of options or if you would prefer lighter healthier foods then Spring Reset Meal Plan might be useful for you.
For more support with post viral illness book in an appointment with me at my St Ives clinic or online. Bookings are available through http://www.elementalhealth.net.au or on (02) 8084 0081.