Prioritise

DO LESS.

Work out what is important, what can wait, and what you can stop doing.

On a good day do 50% of what you think you can do. This helps avoid burn out.

Rest

Plan regular rests during your day. 

Sit down and rest whenever you can, (Watching TV doesn’t count).

Try to stop and rest before you feel tired. Break activities down into smaller chunks.

Avoid Alcohol

Alcohol is a depressant, it will make you more tired, sleep worse, increase anxiety and depression, therefore likely make long covid symptoms worse. 

Hangovers + long covid = A sure fire way to a BAD day.

Alcohol is trap, it convinces you that it is short term benefit, but it only does you harm. Really this is true for everyone. With long covid it is even more important to avoid alcohol.

Improve sleep

Remove all screens from the bedroom, including your phone.

Try to set a regular routine and have a wind down time prior to bed.

Get more sleep, you probably need significantly more, now you have long covid

Diet

Eat a varied diet, mostly of fruits and vegetables. 

Don’t over consume calories. Everything in moderation. 

(Mediterranean diet is very close to optimal – lots of fruits, vegetables, nuts, legumes, fish, some meat, and heart healthy fats (like olive oil).)

Get moving again

Start slowly and build up gradually. Increase a little, if that is ok after a week or two, slightly increase again.

Short walks are now exercise, standing up more often and more steps per day is great progress.

Exercise at low rate where you are able to have a conversation. Get a smart watch to track your extrusion