Home Recovery

Home RECOVERY suggestions. I have received a lot of calls and messages not only about how to navigate not feeling well but now how to support your road to recovery. Of course, please feel free to add and share what has worked for you. Clinically it seems like 2-6 weeks is the general timeline to complete resolution of symptoms based on severity, age, pre-existing health challenges and self care.

1. START EASY: Do not overdo it. For anyone who experienced lung symptoms, go easy as you get back into being active. Some people have relapsed with cough and lung pain due to trying to be too active, too soon. Start with walking and yoga breath work to stretch out your lungs and all upper body soft tissues.

2. AVOID GETTING COLD: Do not take a cold chill, especially to your lungs. Cover your mouth and nose with a buff or scarf if there is even a breeze and/or cold air. Taking a cold chill to mucus membranes may cause symptoms to return.

3. STAY HYDRATED: Do drink room temperature and warm drinks throughout the day and stay well hydrated. If you tend to have low blood pressure or low sodium balance water and teas with adequate electrolytes or salt.

4. EAT WELL: Eat three balanced meals per day or 2 meals and one snack. Consider limiting milk, cream, ice cream and other rich dairy foods as well as sugar. In some people sugar, milk products, wheat and bananas may increase phlegm and congestion. Colorful fruits, vegetables and spices like curry, turmeric, cayenne and cumin tend to be more mucus thinning and anti-inflammatory. Garlic and onions as well. Aim for 10 grams of protein per meal and choose plant-based proteins when possible: nuts, seeds, legumes, vegetables, whole grains etc. Eggs and cold water fish are less inflammatory compared to other animal products.

5. MODERATE EXERCISE: Do stay active to tolerance. Perhaps start with 1-2 30-minute walks daily and dress accordingly; do not get chilled. Don't get out of breath and consider keeping your heart rate under 140. If you've been quite sick keep it under 120 and maybe even 100. If you feel exhausted, stop and do something different or go rest.

6. WARM HUMIDITY: Steamy heat like a steam tent over the sink, warm steamy baths and hanging laundry in your house to dry will provide humidity. Add this if it feels good to you. Hanging laundry rather than a humidifier reduces the chances of mold and of course reduces energy consumption. It's so dry here anyway and forced heat and wood burning stoves dry us out even more.

7. STAY RESTED: Insomnia has been a common theme among people who are not feeling well. Try to get 8-10 hours of rest per 24 hours. This may end up being 6 hours at night and a 2 hour nap if your nights are restless. I like melatonin and it is considered a sleep aid and antioxidant. If not contraindicated for you, consider trying it at bedtime and again if you wake during the night; use as directed on your bottle. Liquid and wafers are preferred at it is absorbed in the mouth rather than having to wait for digestion. Magnesium and sleepy time tea in the evenings may help as well. If you are waking with leg cramps try a balanced electrolyte replacement 1-3 times during the day and/or multi-mineral with calcium, magnesium, and potassium with or after dinner; use as directed on the bottle.

8. STRESS MANAGEMENT: Many people have reported increased anxiety, worry and insomnia. Employing music, art, puzzles, games, laughter, exercise, sunshine, meditation, yoga, breathing, mindfulness and distance visiting with friends and family may help boost your endorphins and bring down your anxiety and worry. Chamomile, l-theanine, lavender and warm epsom salt baths may help as well.

9. SUPPLEMENTS: Supplements are considered supplemental to what you cannot achieve through diet and lifestyle. A few that I often recommend when patients are recovering from mono (the Epstein Barr Virus), post surgery, or after a major stressor, that may also be helpful now include: Vitamin C, B vitamins (best taken with food), magnesium and other minerals, adrenal support and adaptogenic herbs like Rhodiola, Ashwagandha, Schizandra and Eleutherococcus. You may have some of these at home already in an energy, adaptogenic, immune or sport drink formula. If you have Acli-Mate® "Go Higher- Feel Better" at home that you purchased for a friend or visitor, it contains nearly all of the above. You can dilute to taste preference and take 1-3 times daily.

10. GIVE BACK: Once you are feeling better, it feels nice to help others and give back. Check on neighbors, seniors, co-workers and others and see what they need. Also, since we are all taking so many walks, consider taking an extra bag with you and doing a bit of community clean up. As the snow melts and the wind kicks up there is a lot of trash and dog poop. If we all pitch in a bit we can get to feeling better and get things cleaned up at the same time.