Understanding long-term health risk factors and what you can do to reduce them. (written 09/15/2024)

As we continue to support individuals navigating the complexities of Long COVID and other post-infection conditions, we want to take some time to highlight the elevated long-term risks many now face. These include an increased risk of Heart diseases, Stroke, Dementia, Alzheimer’s, Diabetes and Cancer. The risks can also refer to persistent inflammation, increased susceptibility to infections, and exacerbation of pre-existing health conditions. If you are someone impacted by Long COVID, or a post-infection condition, this can make a bad situation feel worse. It is important to be aware that these risk factors exist, and to know that you can take action to reduce them. 

Fortunately, there are practical ways to manage these risks as well as reduce symptoms in the near- and longer-term. Below, we’ve outlined three strategies to help reduce risk factors and improve overall well-being.

 1) Utilize Simple Tools for Daily Management

Having simple, accessible tools can be transformative in managing symptoms and reducing risk factors. We cannot emphasize enough the value of the three free tools we like to point out. If you don’t have them yet,  you can get them here. Please feel free to share this link with people who also would benefit from them:

- Nervous System Eye Exercise – A quick and simple eye exercise to help regulate the nervous system that is out of balance for people with post-infection conditions

- Specific Mobility – Using the proprioceptive system of the body to calm the brain and support brain function

- Connective Tissue Stretch – A way to loosen not only connective tissue and fascia to promote relaxation and the feeling of releasing space, but also to support reducing stored tension and toxins in the body.

 2) Avoid Taxing Your Body System Extensively through Pacing   

One very effective strategy for managing Long COVID is to avoid overburdening the body by using Pacing Essentials. Activities that push your physical or cognitive limits can lead to post-exertional malaise (PEM), a debilitating setback many with Long COVID experience. To minimize this risk :

- Practice pacing – Strategies that go beyond rest, balancing both activity and rest to support improved body functioning and recovery

- Prioritize – Knowing what puts the most strain on your system and how to reduce, avoid, or replace stressors with things that support well-being and give you energy 

- Personalize pacing – Identifying post-infection symptoms that signal your body is stressed, these vary from person to person, so it is good to know yours. Then, listening to symptoms to build an individualized strategy for effective Pacing. 

In our latest self-paced program, Pacing Essentials, we guide you through this process step-by-step to have an effective personalized pacing strategy.

 3) Focus on Anti-Inflammatory Foods

What you eat plays a significant role in managing inflammation, which is a common factor in post-infection conditions. To help keep inflammation under control:

- Incorporate anti-inflammatory foods – Quick examples are leafy greens, berries, and vegetables that contain antioxidants. Nuts and fatty fish are rich in Omega-3 fatty acids that are anti-inflammatory.

- Avoid inflammatory foods  – Highly processed foods and sugars, fried foods, and refined carbs cause inflammation through the way they are processed and they become altered from the natural state of the ingredients at the beginning of the process.

- Stay hydrated – Drinking plenty of water to help flush toxins and keep your body functioning optimally,  herbal teas can be helpful too.

We are hard at work developing a comprehensive and easy-to-use resource to support healthy eating for those with post-infection conditions, which will come your way before the end of the year. (Note: It took longer because we kept adding and editing, but meanwhile, Recovery Kitchen Essentials is available.)

By using these simple strategies, you can reduce longer term health risk factors, manage symptoms in the near-term, and promote healing. We’re here to support you every step of the way as you manage your symptoms and work towards better health. Reach out or join one of our courses to learn more. 

Warmly,  
Katie & Andrea

PS. By managing Long COVID and post-infection symptoms, you also help reduce risk factors that increase the chances of serious long term health issues like Heart diseases, Dementia or Alzheimer’s that people with Long COVID and other post-infection conditions can face. Simple tools, Pacing strategies, and eating an anti-inflammatory diet puts the power in your hands to support both symptom management and reduce longer-term health risk factors.