Help for Post-Viral Fatigue: the Do's and Dont's

Help for Post-Viral Fatigue: the Do's and Dont's

The term Post-viral Fatigue has been thrown around in recent years, but what does it really mean?

Say you have had a dreaded viral lurgy and been through the worst acute symptoms- headache, nasal congestion, cough and body aches.

Yet even after a week or two of recovery, the feeling of fatigue and lethargy still lingers, and you just can't get your mojo back no matter how hard you try. 

Fatigue is a symptom of several conditions- from anemia to poor thyroid function and depression. The difference with Post-viral fatigue is the symptoms persist long-term after an acute viral infection and can vary significantly in nature. Feeling like you just can't get out of bed, muscle aches, joint pain, poor tolerance to exercise, headaches, poor concentration, digestive disturbances, poor sleep, and a loss of smell and taste can all appear as the body tries to recover from an illness. It is essential to address poor recovery from an infection when symptoms first appear, as ignoring them can lead to Post-viral Fatigue Syndrome (PVFS) and has recently been linked to Chronic Fatigue Syndrome (CFS) in severe cases.

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So why don't we just bounce back after a viral infection? Generally, our immune cells stand up and go to battle for us, destroying whatever pathogen has caused us to fall ill in the first place. If the immune system is suppressed in any way, for instance, in times of acute stress, the body will not efficiently fight the infection. It may take us longer to recover, our symptoms can be more severe, or we feel like the virus linger for a period of time. Our body will always prioritise energy towards our autonomic nervous system, trying to give us energy for 'fight or flight mode. Yet another reason why stress is bad for your health, huh?

The first thing we need to do with ourselves is REALLY placing importance on rest and recovery. It may feel like going back to take time off and restore the batteries, but remember, this is imperative to make a full recovery and get back to your busy everyday lifestyle.

Habits to avoid (short-term) during RnR:


• Intense exercise. Start slowly, and increase as your energy returns.

• Fasting for long periods. Stick to 12-14 hr fasts, if at all.

• Poor sleep habits- aim for 7-8 hrs.

• Alcohol- not your friend for recovery.


The immune system has some basic nutritional requirements to slay bugs and get us back to fighting fit. Let's take a look at the basics for immune supplements, which is a great place to start.

Vitamin C


A common immune support nutrient not to be overlooked, water-soluble Vitamin C is found in many foods, including citrus fruit and leafy greens. Our bodies cannot make or store our own Vitamin C, so adequate consumption must occur in our daily diets, sometimes with added supplementation. 

Vitamin C helps destroy free radicals in the body with antioxidant abilities, therefore helping to reduce inflammation and immune system stress. Collagen synthesis, and consequently wound healing, requires adequate amounts of Vitamin C to occur. Immune cells need Vitamin C to fight infections, reduce tissue damage and improve the impact of any respiratory illness. 

Zinc

Zinc affects multiple systems in the body, especially the immune system's ability to fight off invading bacteria and viruses. The body requires zinc to make proteins for the growth and repair of cells. Zinc contributes to the production of hydrochloric acid in the stomach, enabling us to absorb nutrients from our food efficiently.

Foods that are high in zinc and should be included in the daily diet from quality sources include fish, nuts, shellfish, seeds, legumes and red meat. When supplementing zinc, be aware that taking a high dose for a considerable period of time can lower levels of other nutrients like copper, and always consume it with food.

Vitamin D

Living in one of the sunniest countries in the world still hasn't prevented approximately one in four Australians from being deficient in Vitamin D. Most of our Vitamin D is made from skin exposure to the sun, something we have plenty of here! Vitamin D can also come from food sources like fish, beef liver, egg yolks, or supplementation. 


Vitamin D needs to be converted by the liver into a usable form, a process that can be hindered if the liver is already overburdened. Testing and supplementation are vital to keep Vitamin D levels in tip-top shape, preventing chronic disease and acute infections. 

Extra Support

There comes a time when we start to feel the minor niggle of a cold or flu coming up sore throat, runny nose or fatigue. Consider the following supplements for something more specific to respiratory health:

NAC

N-Acetyl Cysteine (NAC) is a form of cysteine that has been studied extensively for various ailments, including liver insufficiency, improving fertility outcomes and even helping neurological disorders. Yet, in relation to supporting our immune systems and fighting off those winter infections, NAC's ability to support our upper respiratory system and reduce mucus production is of particular interest. 

NAC has been shown to reduce the severity of symptoms that involve lung congestion and irritation and significantly improve inflammation. A virus has a reduced ability to replicate when exposed to NAC, shortening the time of illness.

Vitamin A

Most of us think of gaining epic night vision when we think of getting enough Vitamin A in our diets, yet there is so much more to the story. Vitamin A plays an integral role in the immune system defence, lung function and regulating mucus production. Very important during flu season! The human body can make Vitamin A from specific carotenoids found in red, orange and yellow vegetables or is already present in foods like liver, eggs and fish. 

Quercetin

It's our natural antihistamine, an old favourite for helping to manage seasonal hayfever and allergies. Quercetin is a well-researched bioflavonoid abundant in plants like capers, red onions, dill, spinach and fennel. There is excellent evidence consuming these foods and supplementing Quercetin can help to prevent heart disease and regulate blood pressure, but it's the anti-inflammatory and antioxidant actions that apply to our immune systems. Helpful to fight off infection and reduce symptoms of bacterial or viral infections.

Antiviral herbs

Herbs with an antiviral action have been used for thousands of years to boost our immune systems, prevent infections, and reduce the severity of symptoms. Luckily we now have plenty of scientific evidence on the following to back up our ancient knowledge.

Astragalus

Studies have shown Astragalus not only to be a heart-friendly herb with powerful antioxidant capabilities but also a powerhouse for immune recovery. Consider supplementing with Astragalus when you keep getting every niggly cold that goes around or when trying to recover from the last symptoms of an infection. Astragalus has the magic quality of helping us cope with stress better as an adaptogen herb to help us fight fatigue.

Siberian Ginseng

Considered the king of adaptogen herbs, Siberian Ginseng helps us normalise how we respond to stress hormones, enhancing physical and mental performance. Traditionally used to treat colds and cases of flu by improving our T cell regulation, increasing our resistance to microbial attacks on the immune system. Consider adding Siberian Ginseng to your daily routine to prevent infections or when trying to recover from an illness and feeling flat. 

Mushrooms

Mushrooms have long been noted for their immune-modulating actions, particularly potent antioxidants from their beta-glucans. Popular types of mushrooms like Chaga, Reishi and Shiitake not only help to prevent us from falling ill with infections but also help to modulate the immune system when there are chronic issues that linger (like autoimmune). Reishi also has the benefits of being the 'Zen' mushroom, therefore helping us to balance busy schedules and achieve a great night's sleep.

Conclusion

There is certainly a running theme with supplements, herbs and foods that support our immune systems and help us recover after illness. They provide essential cofactors for the body to produce and regulate immune cells and antioxidants to reduce free radicals burdening our systems. Importantly, regulating our response to stress and how we respond to adrenal hormones is so important when recovering from an illness. We simply cannot pour from an empty cup and need plenty of time to replenish and re-energise.