Struggling with Long COVID symptoms? Let’s take a look at some effective ways that can help you navigate through the Long COVID condition.

The COVID-19 pandemic has lost its grip on the world, but for some, the aftermath lingers in the form of Long COVID. This condition, also known as Post-COVID, long-haul COVID, or post-acute sequelae of COVID-19 (PASC), affects 10 to 20 percent of people who’ve had COVID-19.

Here is the clinical-case definition of Post COVID Condition formulated by WHO: 

Post-COVID-19 condition occurs in individuals with a history of probable or confirmed SARS CoV-2 infection, usually 3 months from the onset of COVID-19 with symptoms and that last for at least 2 months and cannot be explained by an alternative diagnosis

The Centers for Disease Control and Prevention(CDC) defines this condition in simple terms – “Long COVID is broadly defined as signs, symptoms, and conditions that continue or develop after the initial COVID-19 infection.”

Long COVID can result in a broad range of symptoms that may persist for weeks, months, or even years after the initial infection. In some cases, symptoms may resolve temporarily before relapsing.

The impact varies by individual, with over half experiencing symptoms 90 days after initial infection. Research shows 37% experienced symptoms 3-6 months later, and nearly half of hospitalized COVID patients report symptoms beyond 7 months. The British Heart Foundation reports that 35% of people with Long COVID have symptoms persisting for over a year. 

The common Long COVID Symptoms include:

Long COVID can affect anyone who has had COVID-19, even if their infection was mild or asymptomatic. However, it is more common in those with severe illness or who were hospitalized. People with chronic health conditions may be at higher risk, but even those without such underlying conditions can get post-COVID. The prevalence rate of Long COVID depends on new variants, vaccinations, and recovery patterns.

Is Long COVID taking a toll on you? You’re not alone. There’s no one-size-fits-all solution for long COVID, and the recovery may not be a strictly linear process. 

Here are some tips you can follow to help yourself if you have Long COVID:

Did you know that rest can play a huge role in combating the effects of Long COVID? It is normal to feel fatigued with Long COVID. However, being inactive for long periods can exacerbate fatigue, joint pain, muscle tension, and other symptoms related to mood and fitness.

Pacing (the right balance of rest and activity) is a proven strategy that can help long haulers improve their activity levels without worsening fatigue or other symptoms. With long COVID, it’s common to have ups and downs–with fluctuating symptoms. So avoid overexerting on good days by pacing yourself to prevent the “boom and bust” cycle.

Here’s how to pace yourself:

You may feel eager to return to your usual workout routine while recovering from Long COVID. However, it’s important to take it slow and listen to your body. Jumping back in right away to high-intensity exercise could worsen your symptoms and delay your recovery. Your progress can be uneven, and you may need to cut back on exercise at times. The key is to adjust the intensity and volume of the exercise and make sure you rest between the sessions.

But what if a 15-minute workout session could match the benefits of a 90-minute cardio session, without worsening your symptoms? Exercise with Oxygen Therapy (EWOT) can make that happen.

Here’s how EWOT, the practice of inhaling higher oxygen concentrations while exercising, helps you navigate your long COVID phase:

Struggling with shortness of breath post-COVID? It can be worrisome, but to manage these symptoms, you can put your most powerful tool to work–your breath. Wondering how?

When you feel short of breath, you feel like you need more air. This can make you breathe faster, which will not allow you to expel the air completely from your lungs when you exhale. So you will start to use your chest, making you feel more tired and more out of breath.

On the other hand, when you breathe with your abdomen and diaphragm, your body feels more relaxed, and your lungs fill with more air. 

Here’s how to follow the diaphragmatic breathing technique.

Tossing and turning at night, waking up frequently or not feeling refreshed in the morning lately? Long COVID could be to blame for your sleep disruption. Research indicates that around 41% of those with Long COVID have moderate to severe sleep disruption as one of their symptoms.

Try incorporating these healthy habits to sleep better post-COVID: 

As mentioned earlier, anxiety, depression, and brain fog are some of the post-COVID symptoms in the psychological health arena. These distressing symptoms may stem from:

Here are some tips to help you manage stress effectively: