In my last article, I talked about how hard it was to live with the brain fatigue I had developed after COVID. Interestingly, I had noticed the changes long after I had recovered from the virus. The body and mental fatigue, mood changes, reduced productivity and concentration spans, and not feeling like myself haunted me. First, I tried opening up to my loved ones to explain why I was no longer as active in conversations as I once was. In the morning, I would think of calling them and would promise myself that I would. But by the next day, I still would not have contacted them even if I had told them that I would be in touch. In a week, I would realize what I had done and vow to rectify the mistake. A few days later, I still would not have done it. It got to the point that it became a cycle and unless I jotted something down on paper, I would probably forget it. Of course, I did not go this far with opening up about my fear of COVID-related brain fog. But as soon as I did, some suggested that I get a scan.
Of course, I was not about to head to the hospital for a scan at the first sign of fatigue. So, I pushed that thought far back into my head and consulted a family member who believes in holistic wellness (much like me). She suggested that I rest more, hence my keen interest in taking weekends off. But she was also not sure what was causing the fatigue and if it was COVID-related brain fog. So, I kept digging and found articles online on people who had gone through the same thing and what their doctors had suggested. I also opened up to a professional psychologist and my doctor. They all seemed to lean on one side, and that is what I have been doing for the last month. If it bears fruit, I am sure I will be back with a story on this.
How to deal with COVID-related brain fog
Rest
I know how simple this sounds. But think about it. If your brain is already struggling with menial tasks, putting it through your usual routine may further stress it and tire it more. Taking some time off enables you to give it time to rest. Resting time means many things. For some people, it is a bubble bath. For others, it is a stroll on the beach, and to some, it is a walk after lunch before heading to the office. So, whenever you can, get some rest. I know it may be harder for some people to get some time off, but even ten minutes every two hours eventually add up to something substantial.
Have I been resting? Sure! I have even taken my weekends off more seriously now. Once I clock out on Friday, I do not work until Monday. It has made me even more productive, and by Sunday evening, all I want is to be back at work.
Sleep More
How many hours of sleep do you get? My doctor suggested that I rest at least 7 hours a night. You might wonder why this is important and why I had to have my doctor tell me this. Well, when your mind is working at half the speed, you spend twice as much time at work. So, initially, I could clock out at even 4 and be good with my work. But with the reduced speed from COVID-related brain fog, I had to stay up till around 8 to finish all the work. That meant that I was keeping late nights and early mornings. Plus, I was still trying to slot a movie in between all of this. The result? My sleep pattern had become worse, and my food comas had become much more unmanageable. My body was tired, and I was pushing it, which was not helping with the fatigue.
The solution? – Sleeping enough hours at night! Some people do good on 6 hours, others can get away with 7, and some must get their 8-9 hours of sleep each night. Find out where you lie and create a sleeping routine that enables you to catch enough sleep.
Eat Healthy Foods
Again, this might seem obvious, but it is not quite the case. When you are constantly tired, you are more likely to reach for highly processed foods to replenish your energy. Have you ever noticed that junk always looks and tastes so good when you are out and hungry? That is the same case when you are tired. You are more likely to eat unhealthy things that do not help at all with your nutrition. Your body is still in healing mode, even if you may not know this. Give it a helping hand by adding more vegetables, fruits, and water to your diet and eliminating junk foods. I am winning on this one about 70% of the time.
Exercise
Working out from home was not working for me. I had tried everything from Chloe Ting to App workouts down to Walking with Jo. I would work out for a day or two and would be back in bed, waiting to see my abs magically appear. For some people, home workouts are great, and they can stick to them. So, realizing that I could not push myself so much, I decided to join a dance class. I have classes three times a week; I go swimming twice each week and cycle around my neighborhood three times a week. It is quite a lot for someone who was sedentary most of 2020. But, this routine works for me because I enjoy every activity I have included in it. If working out from home is for you, keep doing it. If you need more supervision to keep you accountable (like I do now with this fatigue), find a gym or class near you. However, you should take it easy and not push yourself so much. At this point of healing from COVID-related brain fog, the goal is to help the body regain its health. Pushing it can deteriorate your state. So, if the trainer is going hard on you, let them know that you need to take it slow. That can be the slogan for everyone suffering from COVID-related brain fog- take it slow.
Avoid Alcohol
There go my Friday nights! My doctor suggested that I stay away from alcohol until I felt better. It makes sense, though. If my thinking is already feeling impaired, introducing a depressant would only make it worse. I have quit alcohol for now, and I am on a bit of a cleanse. Going out and ordering water instead of wine feels weird, but it helps me carry a conversation and wake up feeling fresh the next day. Okay, I am lying about this one. I still wake up feeling hungover if I spend too much time outdoors. My body is still not what it used to be. So, if I go out on Saturday, even on a hike, I need all of Sunday to rest. Phew!
Cognitive Training
As part of dealing with your COVID-related brain fog, you can also try challenging your brain. I have some puzzles I work on, building blocks, numbers games, and even IQ tests online. Always do what seems relatively challenging to you. Games that are too challenging can leave you feeling like you are not doing well at all. Start slow, then work your way up to more demanding challenges. My doctor told me that for people with mental fatigue, one of the ways to recovery is challenging the brain. So, instead of allowing it to rest completely, train it and help it regain its health.
Use Supplements
My doctor also suggested that I take omega 3 and vitamin C supplements to help with my COVID-related brain fog recovery. I will be honest that I have bought neither. However, I have stocked up on oranges and often eat fruit and veggies. I will consider getting the supplements soon.
Has my COVID-related brain fog improved?
I would not say yes. However, knowing that I am facing it has helped me be easy on myself. If I feel tired, I listen to my body and nap. If I am hungry, I reach for a healthy snack. It has been a bit of a lifestyle change in the last month. I am yet to wake up and feel like 100% myself. But I know that it will take time, so I am putting in the work for now.
Here is a quote I read the other day that inspired me quite a lot. Of course, you might not be doing all of the above. However, the goal is not to be perfect. Instead, it is to win more times than you lose. So, if you sleep well today and pull an all-nighter tomorrow, it is okay. All you need to do is try and sleep better the day after that!
With love,
Dee