Five Helpful Tips for Coping with Long Covid

Season 8 of the podcast "Chasing Life with Dr. Sanjay Gupta" takes a focused look at the brain in various states, delving into its intricate workings. Each episode shines a spotlight on a specific state, such as the distracted brain, the frightened brain, and the nourished brain, unraveling the impact of these states on our bodies. (CNN) Long Covid in adults is often characterized by symptoms such as brain fog, fatigue, heart palpitations, post-exertional malaise, and dizziness.

These symptoms, identified as part of the National Institute of Health's RECOVER initiative, can be reliably used to classify someone as having long Covid: gastrointestinal distress, chronic cough, thirst, chest pain, abnormal movement, changes in sexual desire or capacity, and a change or loss of smell and taste.

If you have encountered a specific number of these symptoms (weighted based on their relevance to long Covid), you may belong to the group of up to 23 million individuals in the United States who have experienced or continue to face this condition.

From the onset of the pandemic, it became evident that certain individuals who contracted SARS-CoV-2, the virus responsible for Covid-19, did not fully recuperate. These individuals continued to undergo persistent and distressing symptoms for weeks, months, and in certain instances, even years following their initial infection.

Initially skeptical and later perplexed, doctors, researchers, and health authorities grappled with the challenge of defining and quantifying long Covid, as well as pinpointing its cause or mechanism. Additionally, they sought to determine the contributing factors that increase one's susceptibility to developing this condition.

Although significant progress has been made since the beginning of the pandemic, numerous unanswered questions persist. These include strategies for preventing the onset of long Covid (SPOILER: evidence suggests that vaccination against Covid reduces the risk, even in the event of infection) and optimizing the treatment of symptoms when they do arise.

Lingering Covid-19 symptoms may affect millions of Americans, research shows.

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Almost 7% of adults and 1% of kids have struggled with long Covid, survey finds

According to a 2022 survey by the National Center for Health Statistics, nearly 7% of US adults and over 1% of children who have had Covid have experienced the challenges of long Covid. Although the number of long Covid cases has declined since 2022 and many individuals recover to varying extents, there are still individuals being diagnosed with the illness and facing ongoing symptoms.

Brain fog is a troublesome symptom frequently mentioned by many patients, as stated by David Putrino, a neuroscientist and the director of Rehabilitation Innovation at the Mount Sinai Health System in New York City. Putrino shared with CNN Chief Medical Correspondent Dr. Sanjay Gupta on his podcast Chasing Life that there is increasing knowledge about the neurological impact of acute Covid infection.

Putrino mentioned that researchers in the UK discovered concerning alterations in brain size and cognitive abilities after a Covid infection, even among individuals who did not report enduring long Covid. The study, which was published in the journal Nature in 2022, established that their brains had undergone modifications, according to Putrino.

Post-exertional malaise, which refers to the aggravation of symptoms following even slight physical or mental exertion, is another frequently reported issue, added Putrino.

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Putrino stated that although people were not specifically mentioning post-exertional malaise, they were describing instances where they experienced fatigue after simple activities like grocery shopping.

Putrino explained that the extensive range of symptoms associated with long Covid may be attributed to various underlying factors. These factors encompass the presence of micro-clots that obstruct small blood vessels, resulting in cognitive impairments, the presence of persistent viral particles that perpetuate immune system activation, and the inflammation of the vagus nerve, which can cause dysautonomia and present as POTS, also known as postural orthostatic tachycardia syndrome.

To hear more of Putrinos conversation on the possible causes of long Covid and the search for biomarkers, listen to the full podcast episode here:

What can you do to help yourself if you have long Covid?  Putrino has these five tips:

Rest and pace yourself

Putrino explained via email that pacing is a crucial energy conservation technique that plays a significant role in preventing the deterioration or advancement of long Covid.

The tricky thing is, your limits may change from day to day, and may be affected by many factors such as hormones, stress and even the weather.

Read more about pacing here.

Get evaluated for dysautonomia

Dysautonomia, a nervous system disorder, is a common cause of some of long Covids seemingly weird and disruptive symptoms, such as rapid heartbeat and dizziness.

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Learn more about dysautonomia here.

Mind your mast cells

In both acute and long Covid, individuals may experience hyperinflammation across multiple body systems. This is believed to occur due to the activation of mast cells, which are allergy cells and a component of the immune system. When these cells are stimulated, they generate inflammation and release various chemicals that can impact the skin, gastrointestinal tract, heart, respiratory, and neurological systems.

According to Putrino, a significant number of individuals experiencing long Covid have developed Mast Cell Activation Syndrome (MCAS). This condition can be highly incapacitating, but with proper medical supervision, its symptoms can be effectively managed using readily available over-the-counter medications and supplements.

For further information on MCAS, click here.

Put your breath to work

Use breathwork for managing symptoms, said Putrino.

The majority of individuals with long Covid experience dysfunctional breathing and disrupted gas exchange, but incorporating a regular breathwork routine into daily life can greatly alleviate symptoms. For further information on breathwork and its benefits for long Covid, click here.

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Reach out for help

For caregivers and friends of people with long Covid, or individuals with a chronic disease, it is essential to understand the significance of social isolation. According to Putrino, being diagnosed with a chronic illness can be extremely isolating, and this isolation can negatively impact one's health. While your loved one with long Covid may not be able to connect with you in the same way they used to, it is crucial to acknowledge that they still desire to spend time with you. Therefore, it is important to actively make an effort to connect with them.

Discover more about the impact of social isolation on one's health by clicking here. These five tips are intended to assist you in managing enduring symptoms of Covid. Access the complete episode here. Don't forget to join us on next week's edition of the Chasing Life podcast as we delve into the workings of the brain in individuals experiencing depression.

CNN Audios David Rind contributed to this report.