Feeling fatigued after recovering from COVID-19 is common. It can take a while for your body to regain its strength and energy levels.
However, there are steps you can take to speed up the process and know how to get energy back after Covid.
Firstly, it’s important to prioritize rest. Your body has been through a lot, so it’s essential to give it time to recover.
Make sure you’re getting enough sleep each night and taking breaks throughout the day. Listen to your body and don’t push yourself too hard too soon.
Secondly, staying hydrated is crucial. Drinking plenty of water can help flush out any toxins and keep your body functioning properly.
It’s recommended to drink at least eight glasses of water a day.
Finally, incorporating exercise into your routine can help boost your energy levels. Start with light exercise, such as going for a walk or doing some gentle yoga.
As your energy levels improve, gradually increase the intensity and duration of your workouts.
Remember to listen to your body and take breaks when needed.
By following these steps, you can help your body recover and regain its energy after battling COVID-19.
How to Get Energy Back After Covid
Rest and Sleep
Getting enough rest and sleep is crucial to your recovery after battling COVID-19. It can help you regain your energy and strength, and improve your overall health and well-being.
Here are some tips to help you establish a routine and create a relaxing sleep environment.
Establish a Routine
Creating a sleep routine that helps you wind down at night can be very beneficial. Try to go to bed and wake up at the same time every day, even on weekends.
This can help regulate your body’s internal clock and improve the quality of your sleep.
Here are some other tips to help you establish a routine:
- Avoid caffeine, alcohol, and nicotine, especially in the evening.
- Limit your exposure to screens, such as phones, tablets, and computers, before bedtime.
- Take a warm bath or shower before bedtime to help you relax.
- Practice relaxation techniques, such as deep breathing or meditation, to help you calm your mind and body.
Create a Relaxing Sleep Environment
Creating a relaxing sleep environment can also help you get better quality sleep. Here are some tips to help you create a comfortable sleep environment:
- Make sure your bedroom is cool, dark, and quiet.
- Invest in a comfortable mattress and pillows.
- Use comfortable sheets and blankets.
- Consider using a white noise machine or earplugs to block out any noise.
- Avoid using your bedroom for anything other than sleeping and intimacy.
By establishing a routine and creating a relaxing sleep environment, you can improve the quality of your sleep and help your body heal and recover after battling COVID-19.
Remember to be patient with yourself and allow your body the time it needs to rest and recover.
Nutrition
Taking care of your nutrition is key to regaining your energy after battling COVID-19. Here are some tips to help you get back on track.
Stay Hydrated
Drinking enough water is essential for your body to function properly. It helps regulate body temperature, transport nutrients, and remove waste products.
Dehydration can make you feel tired and sluggish, so it’s important to drink enough water throughout the day.
Aim for at least 8 glasses of water per day, and more if you’re exercising or sweating heavily. You can also get water from other sources, such as fruits and vegetables, soups, and herbal teas.
Eat a Balanced Diet
Eating a balanced diet that includes a variety of nutrient-rich foods can help you rebuild your strength and immune function.
Here are some tips:
- Focus on whole foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
- Avoid processed foods, sugary drinks, and snacks high in saturated or trans fats.
- Eat regularly throughout the day to keep your energy levels stable.
- Don’t skip meals, especially breakfast, which can help kickstart your metabolism for the day.
Here’s an example of a balanced meal:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal with berries and nuts, scrambled eggs, whole-grain toast |
| Lunch | Grilled chicken salad with mixed greens, avocado, and olive oil dressing |
| Dinner | Baked salmon with roasted vegetables and quinoa |
Consider Supplements
While it’s best to get your nutrients from whole foods, supplements can help fill any gaps in your diet. Here are some supplements to consider:
- Vitamin D: Many people are deficient in vitamin D, which is important for bone health, immune function, and mood. Talk to your doctor about getting your vitamin D levels checked and whether you need a supplement.
- Omega-3s: These healthy fats are important for brain function, heart health, and reducing inflammation. You can get omega-3s from fatty fish such as salmon, or from supplements such as fish oil or algae oil.
- Probiotics: These “good” bacteria can help support your immune system and improve digestion. You can get probiotics from fermented foods such as yogurt, kefir, and sauerkraut, or from supplements.
Remember to talk to your doctor before starting any new supplements, especially if you’re taking medications or have underlying health conditions.
By following these nutrition tips, you can help your body recover and get your energy back after battling COVID-19.
Physical Activity
Physical activity is an important part of recovering from COVID-19 and regaining your energy.
However, it is important to start slowly and gradually increase the intensity and duration of your workouts.
Start Slowly
When you first start exercising after COVID-19, it is important to start slowly and listen to your body. Begin with low-intensity exercises such as walking, yoga, or gentle stretching.
You can gradually increase the duration and intensity of your workouts as you feel more comfortable.
Incorporate Strength Training
Strength training is an essential part of regaining your strength after COVID-19. Focus on exercises that target your major muscle groups, such as your legs, back, and shoulders.
You can use resistance bands, dumbbells, or bodyweight exercises such as squats and push-ups.
Find Activities You Enjoy
To make physical activity a regular part of your routine, it is important to find activities that you enjoy. This could be anything from dancing to swimming to hiking.
Experiment with different activities until you find something that you look forward to doing.
Remember to always listen to your body and not push yourself too hard. Gradually increase the intensity and duration of your workouts as you feel more comfortable.
By incorporating physical activity into your routine, you can regain your strength and energy after COVID-19.
Mental Health
Taking care of your mental health is crucial, especially after recovering from COVID-19. The virus can take a toll on your mental well-being, leaving you feeling anxious, stressed, and overwhelmed.
Here are some ways to prioritize your mental health:
Practice Mindfulness
Mindfulness is a technique that involves focusing on the present moment and acknowledging your thoughts and feelings without judgment.
It can help you reduce stress, improve your mood, and boost your overall well-being.
To practice mindfulness, try the following:
- Find a quiet place where you won’t be interrupted.
- Sit or lie down in a comfortable position.
- Close your eyes and take a few deep breaths.
- Focus your attention on your breath and try to clear your mind.
- If your mind wanders, gently bring your attention back to your breath.
Seek Support
It’s important to seek support from loved ones, friends, or mental health professionals if you’re struggling with your mental health.
Talking to someone can help you feel less alone and provide you with the support you need to cope with the challenges you’re facing.
Consider the following options:
- Reach out to a friend or family member who you trust and who can listen to you.
- Join a support group for people who have recovered from COVID-19.
- Seek help from a mental health professional, such as a therapist or counselor.
Take Breaks
Taking breaks throughout the day can help you recharge and reduce stress. Here are some ways to take breaks:
- Take a walk outside and get some fresh air.
- Listen to relaxing music or a guided meditation.
- Practice stretching or yoga.
- Read a book or watch a movie.
Remember, taking care of your mental health is just as important as taking care of your physical health.
By practicing mindfulness, seeking support, and taking breaks, you can improve your mental well-being and feel more energized after recovering from COVID-19.
Key Takeaways
If you’re recovering from COVID-19 and struggling with low energy levels, there are several things you can do to help regain your strength and stamina.
Here are some key takeaways to keep in mind:
- Eat a healthy, balanced diet that’s rich in protein, vitamins, and minerals. Focus on whole foods like fruits, vegetables, lean meats, and whole grains, and avoid processed foods and sugary snacks.
- Stay hydrated by drinking plenty of water throughout the day. Dehydration can put an extra strain on your system and make you feel lethargic, so it’s important to stay well-hydrated.
- Get plenty of rest and sleep to allow your body to recover. Aim for 7-9 hours of sleep per night, and try to establish a regular sleep schedule to help regulate your body’s natural rhythms.
- Incorporate gentle exercise into your routine, such as walking, yoga, or stretching. Exercise can help boost your energy levels and improve your overall mood and well-being.
- Consider taking supplements or oral nutrition supplements to help support your recovery. Talk to your healthcare provider about which supplements might be right for you.
By following these tips, you can help support your body’s natural healing process and regain your strength and stamina after COVID-19.
Remember to be patient with yourself and give your body the time it needs to recover fully.
With time, rest, and proper self-care, you can get back to feeling like yourself again.