Things to Avoid in COVID-19 Long-Term Effects You Didn’t Know

The COVID-19 pandemic has altered the course of history, leaving behind a trail of devastating consequences, not only in terms of physical health but also psychological and societal well-being. While most individuals recover from the acute symptoms of the virus, many have found themselves grappling with long-term effects, commonly referred to as “Long COVID” or “post-acute sequelae of SARS-CoV-2 infection” (PASC). These lingering symptoms can persist for weeks, months, or even longer, impacting daily life in profound ways.

As we continue to learn about the long-term effects of COVID-19, one thing becomes increasingly clear: managing these effects requires more than just medical treatment. It involves lifestyle changes, self-care practices, and, importantly, avoiding certain behaviors that could exacerbate the condition. Whether you’re experiencing long COVID yourself or supporting someone who is, it’s essential to understand the things you should avoid to minimize the risk of worsening symptoms or prolonging recovery. Below, we will delve into some key things to avoid when navigating the complexities of COVID-19 long-term effects.

1. Overexertion and Physical Strain

One of the most common long-term effects of COVID-19 is extreme fatigue or “post-viral fatigue.” This condition can be debilitating, leaving individuals feeling drained, even after small activities. While it might be tempting to push through this fatigue and attempt to return to normal activities too quickly, overexertion can often worsen symptoms and prolong the recovery process.

What to avoid: Intense physical activity or sudden increases in exercise intensity should be avoided, especially in the early stages of recovery. Rather than jumping straight into a vigorous workout routine, it’s crucial to start with gentle exercises like stretching or light walking, and gradually increase the intensity. Pushing too hard can exacerbate fatigue and lead to what’s known as the “post-exertional malaise” — a worsening of symptoms after physical exertion.

2. Neglecting Mental Health

The long-term effects of COVID-19 are not just physical; they also take a significant toll on mental health. Many individuals with long COVID report experiencing anxiety, depression, and difficulty concentrating, a phenomenon often referred to as “brain fog.” The isolation, fear, and uncertainty surrounding the pandemic can compound these issues.

What to avoid: Ignoring your mental health is a critical mistake. Mental and emotional well-being plays a significant role in recovery, and neglecting it can prolong or worsen physical symptoms. Avoid bottling up emotions or avoiding therapy and counseling. Engaging in mindfulness practices, meditation, and seeking professional mental health support can go a long way in managing these symptoms. Also, avoid isolating yourself socially — staying connected with loved ones and finding ways to engage socially can help lift your mood and improve cognitive function.

3. Inconsistent Sleep Patterns

Sleep is a critical pillar of health, and its importance is magnified when recovering from any illness, particularly a virus like COVID-19. Many long COVID sufferers report disrupted sleep patterns, including insomnia or hypersomnia (excessive sleep). Poor sleep exacerbates fatigue, impairs cognitive function, and weakens the immune system, making it harder for the body to heal.

What to avoid: One of the most detrimental things you can do for your long-term recovery is to ignore your sleep hygiene. Avoid irregular sleep schedules, excessive screen time before bed, or consuming caffeine late in the day. Instead, prioritize a consistent sleep routine, create a calm and comfortable sleep environment, and avoid naps during the day that could interfere with nighttime sleep.

If sleep disruptions persist, consulting a healthcare professional to address potential underlying issues such as sleep apnea or anxiety is crucial.

4. Sedentary Lifestyle

Although overexertion is to be avoided, so too is an entirely sedentary lifestyle. COVID-19 has caused many to become more sedentary, either due to symptoms like fatigue or the lockdown measures that restricted outdoor activities. While rest is important, prolonged inactivity can lead to muscle atrophy, joint stiffness, and poor cardiovascular health, which can worsen overall well-being.

What to avoid: Remaining inactive for long periods can lead to a cascade of health issues, including decreased mobility and increased feelings of fatigue. While intense exercise should be limited, it’s important to incorporate light, low-impact movement into your daily routine. Simple activities like gentle stretching, walking, or yoga can help maintain flexibility, improve circulation, and combat the mental sluggishness that often accompanies long COVID.

5. Ignoring Nutritional Needs

COVID-19 can disrupt not only your physical strength but also your nutritional status. Many individuals experience appetite loss or altered taste and smell, making it difficult to maintain a balanced diet. However, proper nutrition is key to supporting the immune system and aiding recovery.

What to avoid: Skipping meals or relying on unhealthy foods due to a lack of appetite can impair your body’s ability to heal. Instead, focus on a nutrient-dense diet that includes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. A balanced diet helps support your immune system, reduces inflammation, and provides the energy necessary for recovery.

Additionally, vitamin D and omega-3 fatty acids have been shown to play crucial roles in immune function, so it’s worth considering incorporating foods rich in these nutrients or discussing supplements with your healthcare provider.

6. Overlooking Hydration

Proper hydration is often overlooked, yet it is crucial for recovery from any illness, including long COVID. Dehydration can exacerbate symptoms such as fatigue, headaches, and cognitive difficulties, all of which are commonly reported by individuals experiencing long-term effects from COVID-19.

What to avoid: Avoid consuming large amounts of dehydrating substances like caffeinated beverages or alcohol. These can contribute to fluid imbalance and worsen fatigue and brain fog. Instead, focus on drinking water consistently throughout the day. Herbal teas or electrolyte drinks can also be beneficial, especially for rehydration after physical activity.

7. Self-Medicating Without Professional Guidance

As individuals with long COVID experience a range of symptoms, it can be tempting to try various over-the-counter medications or supplements to relieve discomfort. However, self-medication without proper medical guidance can lead to complications or mask underlying conditions.

What to avoid: Avoid relying on unverified treatments, particularly those marketed as “cures” for long COVID, as they can potentially be ineffective or even harmful. Always consult with a healthcare professional before taking new medications or supplements. It’s essential to have a proper diagnosis and treatment plan tailored to your specific symptoms and medical history.

8. Underestimating the Importance of Rest and Recovery

While staying active is important, so too is proper rest. Long COVID can manifest in numerous ways, including persistent fatigue, muscle aches, and general malaise. In such cases, pushing yourself too hard to return to “normal” too soon can be counterproductive.

What to avoid: Avoid overcommitting yourself to social or work obligations before you’re fully ready. Overloading your schedule with tasks or commitments that require mental or physical exertion can delay recovery and worsen long-term symptoms. Instead, prioritize rest, listen to your body, and gradually ease back into your regular routine as your strength and energy levels improve.

9. Stress and Anxiety-Inducing Situations

Stress, both physical and emotional, can have a profound impact on the body’s ability to recover from illness. COVID-19 has already triggered high levels of stress for many, whether due to the virus itself, its long-term effects, or the broader societal disruptions caused by the pandemic. Chronic stress can exacerbate symptoms such as anxiety, depression, and fatigue, making it harder to recover from long COVID.

What to avoid: Avoid situations that heighten your stress unnecessarily. Limiting exposure to distressing news, practicing mindfulness, and focusing on relaxation techniques like deep breathing or progressive muscle relaxation can help manage stress. Additionally, seeking professional support through counseling or therapy can be invaluable in addressing the emotional toll of long COVID.

Conclusion: Navigating Long COVID with Care

The long-term effects of COVID-19 can be incredibly challenging to navigate, but by understanding what to avoid, you can mitigate the impact of these symptoms and pave the way for a smoother recovery. Whether it’s avoiding overexertion, taking care of your mental health, maintaining hydration and nutrition, or seeking professional medical advice, managing long COVID is a multifaceted journey. By taking proactive steps and practicing patience with yourself, you can move forward toward better health and well-being in the post-COVID world.