The Scientific Effects of Long COVID
A recent study showed that long COVID negatively impacts mental health (1). One of the predominant symptoms of COVID is fatigue, with up to 46% of patients reporting lingering fatigue that lasted from weeks to months (2). Also, many that are infected with COVID found that they developed depressive symptoms, or their depression worsened after contracting the illness (3).
5 Strategies to Boost Energy and Improve Mental Health
At CentreSpringMD, our integrative physicians understand that battling long COVID can create profound feelings of frustration and helplessness. That is why we provide treatments and services ranging from craniosacral therapy to acupuncture to naturally improve your mental health and boost your energy.
Fuel Your Body
The gut-brain connection plays a crucial role in managing your mental health. Research has shown that eating a diet high in processed foods is 2x more likely to cause depression or other mental health disorders (4). Eating a nutritious diet can help improve depression and anxiety.
- Lean protein. From lean ground turkey to chicken breast, lean protein supplies your body with amino acids that can regulate hormone imbalance.
- Wild-caught fish. Fish provides healthy doses of omega-3 that are crucial for brain health. Excellent sources of omega-3s include salmon, tilapia, and cod.
- Healthy fats. Foods that are high in fat support neurological function and cellular health. Fat-rich foods include nuts, nut butter, egg yolks, and avocados.
- Fruits and veggies. Eating the rainbow provides vital antioxidants to improve your mood. This includes kale, spinach, celery, berries, and cucumbers.
- Fiber-rich foods. Fiber supports healthy brain function. For more fiber, consider eating chickpeas, edamame, berries, chia seeds, and lentils.
Engage in Physical Activity
Exercise is known to have many positive benefits to help boost energy and improve your overall mental health. Who doesn’t feel better after walking on a beautiful, sunny day? Find a form of exercise that best fits your lifestyle. Our physicians recommend a minimum of 20 minutes of physical activity per day. Besides walking, you can also try:
- Running
- Hiking
- Weightlifting
- Boxing
- Tennis
- Yard work
Stress-Releasing Activities
There are many forms of activities that are designed to help you release stress and relax. These activities include:
Get Plenty of Rest
If you’re not getting a minimum of seven hours of consistent sleep a night, your immune system will feel it the next day. Our integrative physicians recommend that you disconnect from electronic devices at least one hour before bed. Research has proven that the blue light from our devices disturbs our natural release of melatonin, making it more difficult for us to fall and stay asleep. Consider practicing deep breathing or meditation before bed to help you sleep.
Reduce Caffeine Consumption
Consider significantly reducing your caffeine intake to enhance your mental health and boost energy naturally. Caffeine increases cortisol secretion from your adrenal glands, which contributes to your stress response, also known as fight or flight. Start limiting your caffeine consumption using these quick tips:
- Instead of going for that cup of coffee in the morning, swap it for that comforting cup of herbal tea with botanical remedies.
- Try coffee alternatives including matcha, chai tea, or other healthy options.
- Green tea is an excellent coffee substitute, as it contains antioxidants that can help improve your mood and focus.
- Completely cut out energy drinks from your diet. Studies have shown that consuming high-sugar beverages leads to weight gain, an increased risk of type 2 diabetes, cardiovascular disease, and more (7).
Boost Energy and Improve Your Mental Health Today
If you are struggling with your energy levels and mental health post-Covid, it’s important to consult with one of our integrative physicians. Using their specialized skills and expertise, they can provide you with the proper advice and guidance you need to boost your energy and enhance your emotional well-being.
For additional information and to schedule a consultation, contact CentreSpringMD today.
Resources
- https://psychiatry.ucsf.edu/copingresources/longcovid#:~:text=COVID%2D19%20patients%20had%20more,health%20symptoms%20are%20very%20significant
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8496765/
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2770146
- https://www.sciencedaily.com/releases/2012/03/120330081352.htm#:~:text=Published%20in%20the%20Public%20Health%20Nutrition%20journal%2C%20the%20results%20reveal,more%20likely%20to%20develop%20depression
- https://health.clevelandclinic.org/11-best-high-fiber-foods/
- https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
- https://www.hsph.harvard.edu/nutritionsource/energy-drinks/#:~:text=A%20nutritional%20comparison%20shows%20that,%2C%20cardiovascular%20disease%2C%20and%20gout.
