Taking care of long Covid

Taking care of post-COVID effects, often called Long COVID or Post-COVID Conditions (PCC), requires a patient, systematic, and multi-disciplinary approach. 

It’s important to remember that recovery is often non-linear — you may have good days and bad days. The goal is to manage symptoms, improve function, and support overall health over time. 

Here is a comprehensive guide, but always consult your healthcare provider for a plan tailored to you. 

1. Medical Evaluation & Professional Guidance 

• See a Doctor: Start with a primary care physician who can assess your symptoms, rule out other causes, and possibly refer you to a post-COVID clinic or relevant specialists (e.g., pulmonologist, cardiologist, neurologist, physical therapist). 

• Keep a Symptom Diary: Track symptoms, triggers, and energy levels. This helps identify patterns and provides useful information for your doctor. 

• Specialist Referrals: 

• Cardiologist: For chest pain, palpitations, heart rate issues (e.g., POTS). 

• Pulmonologist: For lasting shortness of breath, cough, lung issues. 

• Neurologist: For brain fog, headaches, neuropathy, dizziness. 

• Physical Therapist/Rehab Specialist: For fatigue, weakness, and exercise intolerance. 

• Mental Health Professional: For anxiety, depression, PTSD, or adjustment difficulties. 

2. Common Symptoms & Management Strategies 

a) Fatigue & Post-Exertional Malaise (PEM) 

• Pace Yourself: Use energy conservation techniques. Do not push to exhaustion. 

• Follow the 4 P’s: Prioritize, Plan, Pace, Position. 

• Listen to Your Body: Rest before you are completely drained. 

• Gradual Increase: Very slowly increase activity, but stop if PEM occurs (worsening of symptoms 24–48 hours after activity). 

b) Brain Fog / Cognitive Issues 

• Cognitive Pacing: Break mental tasks into smaller chunks, take breaks. 

• Use Tools: Calendars, reminders, notes, lists to offload memory. 

• Mindful Exercise: Light physical activity like walking may help over time. 

• Sleep Hygiene: Prioritize good sleep; cognitive symptoms often worsen with poor sleep. 

c) Shortness of Breath & Respiratory Issues 

• Breathing Exercises: Pursed-lip breathing, diaphragmatic breathing. 

• Pulmonary Rehabilitation: Supervised programs to rebuild lung capacity safely. 

• Avoid Irritants: Smoke, pollution, strong fumes. 

• Use a Pulse Oximeter (if recommended by your doctor) to monitor oxygen levels, but don’t obsess over it unless advised. 

d) Heart-Related Symptoms (e.g., palpitations, high heart rate) 

• Stay Hydrated: Increase fluid and electrolyte intake if no contraindications. 

• Compression Stockings: For POTS-like symptoms. 

• Gradual Reconditioning: Under professional guidance; some need cardiac rehab. 

• Avoid Triggers: Like caffeine, alcohol, heavy meals, sudden position changes. 

e) Mental Health 

• Acknowledge Emotions: Recovery can be frustrating. Seek counseling or support groups. 

• Mindfulness/Meditation: Can help with stress and symptom coping. 

• Stay Connected: Social support is vital. 

f) Loss of Smell/Taste 

• Smell Training: Using essential oils (rose, lemon, clove, eucalyptus) daily. 

• Ensure Safety: Install smoke alarms, check food expiration dates. 

• Nutrition: Focus on varied textures and spices if taste is affected. 

g) Pain, Headaches, Muscle Aches 

• Gentle Stretching: Yoga, tai chi (if tolerated). 

• Physical Therapy: For musculoskeletal pain. 

• Medication: Under doctor’s guidance (e.g., for migraines, neuropathic pain). 

3. Lifestyle & General Wellness 

a) Nutrition 

• Anti-inflammatory Diet: Emphasize fruits, vegetables, whole grains, lean protein, healthy fats. 

• Stay Hydrated. 

• Small, Frequent Meals: If appetite is low or digestion is affected. 

• Consider Deficiencies: Some long haulers have low Vitamin D, B12, iron — get tested before supplementing. 

b) Sleep 

• Consistent Schedule: Same bedtime/wake time. 

• Restful Environment: Dark, cool, quiet room. 

• Limit Screens before bed. 

• Treat Underlying Issues: Like sleep apnea if present. 

c) Graded Exercise & Movement 

• Start Very Slowly: Short walks, gentle stretching. 

• Stop before exhaustion. 

• Consider “Graded Exercise Therapy” with caution — for some with PEM, it can worsen symptoms; pacing is often safer. 

d) Stress Management 

• Mind-Body Practices: Meditation, gentle yoga, deep breathing. 

• Acceptance: Adjust expectations and celebrate small wins. 

4. What to Avoid 

• Overexertion: Biggest trigger for relapse. 

• Ignoring Symptoms: Pushing through often makes things worse. 

• Self-Prescribing Supplements or Medications without medical advice. 

• Isolation: Stay connected even if virtually. 

5. When to Seek Emergency Care 

Go to the ER if you have: 

• Severe chest pain or pressure 

• Difficulty breathing that’s worsening 

• New confusion or inability to stay awake 

• Blue lips or face 

• Severe dizziness, fainting 

6. Stay Updated & Advocate for Yourself 

• Research is evolving. Trust reputable sources (WHO, CDC, major university hospitals). 

• Join support groups (online or local) for shared experiences and coping tips. 

• You know your body best — if something feels wrong, persist with healthcare providers until you get answers. 

Final Thought 

Recovery from Long COVID is a marathon, not a sprint. Be kind to yourself. Setbacks are common, but many people improve gradually over months with proper care. 

Consult your doctor before starting any new treatment or exercise regimen. 
Wishing you steady healing and strength on this journey. 

By Jamuna Rangachari