COVID-19 DIARY
AND HOME CARE GUIDE
My GP and the COVID clinic diagnosed me with Long Covid at three months post virus. I was concerned for a few weeks that the virus was reactivating and I was still contagious. My GP assured me that I was no longer infectious but they were not sure what was causing the ongoing illness.
At the beginning, the flare-ups/relapses were approximately every three to five days, and symptoms lasting anywhere between 3 to 10 days. Now, at 11 months in, I feel fatigued often, and I'm still
experiencing breathlessness when going upstairs frequently. I am still not able to do any cardio exercise without having a relapse. My relapse symptoms include chronic fatigue, headaches, chest pain/pressure, lung burn and deep, hacking cough causing voice loss/hoarseness. This can last between 1 to 7 days.
I have continued with the lung exercises (see toolkit page) and enjoy short walks every day. On the days I feel well, I go for longer, brisker walks. I'm also doing gentle yoga at home and some circuit training style exercises when I feel able to. I rest often. I've had to learn that exertion is physical activity, mental activity and emotional stress. Things I have previously taken for granted, being an active mother of three, now have to be measured to avoid ending up in bed for days. Long Covid is a non-linear illness and unpredictability is a huge problem.
MY FLUCTUATING SYMPTOMS
Lung burn
Chest pains/aches
Muscular aches
Fatigue
Thirst
Coughing episodes
Sensitive /dry eyes
Headaches
Concentration difficulties
Loss of appetite
Breathless on exertion
Laboured breathing
Abdominal pains
Upset stomach
Voice issues - hoarseness
Facial neuralgia
Insomnia/sleep disturbance
Metallic taste
HOW I MANAGE MY SYMPTOMS
Rest and regular breaks throughout the day
Pacing – not pushing through
Avoid relapse triggers - mainly cardio exercise, stress and alcohol
Supplements – Vit C, D, B complex, Zinc, Quercetin
Low/no histamine diet
GP prescribed anti-histamine medication
GP prescribed inhalers
Avoiding high intensity exercises
Yoga and deep abdominal breathing exercises
Straw therapy exercises for the voice - link below
https://www.youtube.com/watch?v=dfltqJ95kXY
I have searched the internet and social media for more information regarding these ongoing symptoms and how to manage them. Just having some reassurance that I'm not the only one going through this has helped. Here are some useful articles I have found.
My interview with BAST - singing teacher blog: https://www.basttraining.com/tips-for-teaching-a-student-whos-had-covid-19/
HELP WITH RECOVERY - RESOURCES
https://www.nhs.uk/conditions/coronavirus-covid-19/long-term-effects-of-coronavirus-long-covid/
https://www.meassociation.org.uk
https://www.yourcovidrecovery.nhs.uk
https://www.healthline.com/health/breathing-exercise
https://www.csp.org.uk/public-patient/covid-19-road-recovery
https://www.nice.org.uk/guidance
https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/treatment/
https://www.gov.uk/government/publications/covid-19-long-term-health-effects
https://www.rcot.co.uk/recovering-covid-19-post-viral-fatigue-and-conserving-energy
https://www.britishvoiceassociation.org.uk/voicecare
https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/
HELP WITH RECOVERY - FILMS
https://www.youtube.com/watch?v=0EaHFuGJl78
https://www.youtube.com/watch?v=V5BM4FFML-Q
DIET AND NUTRITION
https://www.nutritionist-resource.org.uk/memberarticles/long-covid-and-histamine
https://www.verywellfit.com/can-supplements-boost-immunity-to-coronavirus
SUPPORT
https://www.wearebodypolitic.com/covid19
NEWS
https://www.scientificamerican.com/article/the-problem-of-long-haul-covid/
https://www.gponline.com/first-guidance-diagnosing-managing-long-covid
https://www.bbc.co.uk/news/health-54622059
https://www.bbc.co.uk/news/amp/uk-england-south-yorkshire
https://www.telegraph.co.uk/global-health/science-and-disease
https://www.washingtonpost.com/health
https://www.vox.com/2020/5/8/21251899/coronavirus-long-term-effects-symptoms
https://inews.co.uk/news/health/coronavirus-long-term-symptoms-years-experts-warning
https://www.newscientist.com/article
MEDICAL PUBLICATIONS
https://mecfsresearchreview.me/2020/09/17/understanding-long-covid
https://blogs.bmj.com/bmj/2020/06/23/covid-19
https://www.ifm.org/news-insights/functional-medicine-approach-covid-19
https://blogs.bmj.com/bmj/2020/07/28/nisreen-a-alwan-what-exactly-is-mild-covid
https://www.nice.org.uk/guidance/ng188
OTHER INFORMATIVE FILMS & PODCASTS
https://www.bbc.co.uk/sounds/play/m000mzms
https://www.youtube.com/watch?v=1MHlum4AOlY&feature=youtu.be
Disclaimer: This website does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on this website. If you think you may have a medical emergency, immediately call your doctor, NHS 111 or dial 999.