Surviving COVID19

I have recently been infected with the Coronavirus and kept a record of my experience hoping that others will find this useful.

Day 1 So my elder daughter and I both have symptoms - temperature and persistent cough, although not feeling generally too bad. We both work in the NHS and usually we would just dose up with fluids and vitamins and carry on working. The advice is clear, we must self isolate along with my husband and daughter’s boyfriend. My initial thought was wow 2 weeks off work, how much can I get done. All those jobs that I have been meaning to do for a long time around the house and garden, reading novels, catching up on CPD (continuous professional development), sewing. However, without the usual structure to the day I have felt a little lost with no focus. I tried to watch an on line webinar but found myself falling asleep. Perhaps time to listen to my body and stop ... Day 2 I woke up this morning with a high temperature, feeling achey and lethargic. My appetite has reduced too. I know though that these are signs that my immune system is doing it’s job. The temperature helps to kill the virus so I have decided not to suppress it. My appetite is reduced so I am not expending valuable energy on digestion and I am lethargic for the same reason. Because of this I am not worried. I’ve been supporting my immune system using some supplements including vitamin D, zinc, selenium and high dose vitamin C as well as inhaling iodine vapour through a salt pipe ( YouTube video Dr Myhill Treating Viral Infections) We tried out a Zoom call over a cup of tea with the Dr Indra SFMP team. It was lovely to keep that connection so I think this will be a regular event. Day 3 After a good nights sleep I woke feeling not too bad but still have a temperature. The lethargy and aches and pains come and go. At least the cough has gone more or less. I think the iodine and salt pipe really helped here. After the success of yesterday’s Zoom call I set one up with a group of close friends so we can keep in contact regularly. That seems to be one thing this virus is doing - it is encouraging people to be in contact more regularly and support each other in different ways. Having something so concerning going on makes you re-evaluate all sorts of aspects of your life and realise what is really important. Day 4 So this morning I woke up a thought I might have it beaten. But, after a shower and getting dressed I was exhausted and achey again and the cough was starting to return. So it was back to the iodine and salt pipe which for me seems to have helped to ease the cough and tight chest. It has been such a beautiful day outside and I have loved watching the wild birds on my garden feeders out of the window. We have a naughty squirrel who is always trying different ways to steal the bird food who is hilarious to watch. Laughter is definitely good therapy! Watching or listening to the news can be very stressful and leaves us feeling anxious. I have made a conscious effort today to listen to the news less and focus on more positive things like connecting with friends over a video call and reading. I’ve returned to my morning meditation practice too which I know in the past has been transformative for me in managing my stress. Day 5 At last my temperature has settled to just over 37 degrees. This is classed as normal although it is higher than my usual temperature . Fatigue has been the main feature today so I have accepted the need to rest and spent some time listening to podcasts and doing some mindful colouring. I’ve been drinking lots of fluids and trying to eat some immune boosting foods - salmon and a brightly coloured salad for lunch. I am trying to support my recovery with lots of brightly coloured fruits and vegetables. When you are not feeling like eating much soups and smoothies are an easy way to take in these foods. I feel somewhat guilty not being out there helping with this crisis but I know I need to recover properly and that my time to help will come. And when that time comes I need to be in the best possible health. Message for today - distract yourself anxious mind by occupying yourself with something you enjoy or which interests you. Day 6 Today has been a better day energy wise. I’ve been able to potter in the garden and get some vegetable seeds planted. I’m thinking we need to be growing more food ourselves instead of shipping it halfway across the world. It was lovely to be outside in the sunshine. I’m so thankful for the better weather! In these uncertain times it is so important to recognise anything positive however small. I’ve noticed today that my sense of smell is impaired. I have been diffusing some essential oils in the house and realised that I couldn’t smell them. Apparently that is a recognised symptom as is loss of taste. Maybe partly why my appetite is still poor, such a shame as I love my food! I have felt sleepy in the afternoon most days, a sign that sleep is vital to recovery. During sleep is when we detoxify and do repairs so more is needed when you are ill. An early night for me ... Message for today - be grateful for any positive, however small. Day 7 I was disappointed this morning to find my temperature was back up to 37.6 and I felt chesty again and a little breathless when walking around. It was a little disconcerting as I don’t usually have any respiratory problems. By early afternoon I was feeling much better and no longer felt chesty or breathless and was able to do some work at my computer. I’m back to GP work tomorrow from home using the laptop. We have new ways of working so that patients are no longer coming into the GP surgery. This involves e consultations, phone and video calls. Very sleepy by early evening so another early night! Message for today - when you are recovering from an illness be kind to yourself and don’t try to do too much too soon. Make sure you are nourished with good food and good sleep. Day 8 I can’t believe it has already been a week in isolation. It still feels a bit unreal as I only know what I have heard on the news and social media. Temperature 37.2 this morning and chest is feeling fine. Still can’t taste or smell. Energy levels are definitely better. I managed to negotiate the new way of working at the practice, the patients are so lovely and understanding about the limitations at the moment. I’ve spent a little time in the garden too, it has been so sunny and warm. I need to get some more veg seeds ordered now. Message for today - spend a little time outside every day if you can. Day 9 Feeling decidedly ropey again this morning, temperature 37.1, chest feeling tight and I was slightly breathless. I have just realised that today is the first day that I no longer have tender skin on my back so I’m seeing that as further improvement. My appetite is slowly returning although my sense of smell and taste are still absent. I’ve worked from home again today on the laptop. It makes a refreshing change to have a view of the garden and bird feeders from my study window rather than opaque glass and no view. Message for today - concentrate on what you CAN do not what you can’t. Day 10 No temperature for over 24 hours now. That feels quite an achievement! My chest has been tight and I’ve been coughing more but I generally feel better. I decided on a longer meditation this morning to set me up for the working day - the theme was to try and accept what you have no control over and have courage to change the things you are able to. Whatever you are feeling acknowledge that feeling and let it pass. My working day has been punctuated with visits to our garden to sit and eat lunch, feel the sun on my face, hear the birds singing and play with the dogs. Message for today - try to take it one day at a time. No one knows exactly what is going to happen even in the near future so why worry unnecessarily. Day 11 I was feeling very fatigued this morning from the get go and strangely started with sneezing and a mild runny nose. The cough is still there but not too bad and I’m not having any difficult breathing and my temperature is normal. My feeling is that the mucus is there to wash away all the debris from killing the virus. Last night I was podding some peas which came in my veg box and found a pod full of sprouting peas. So these have been planted in pots and put in the greenhouse. Maybe we will get an early crop of peas! I’ve also been exploring the back of our food cupboards and found some teff flour. I adapted a couple of recipes and made a pineapple upside down cake and some biscuits. As we can’t get out for any shopping yet it makes sense to use up food we already have. Message for today - try to reduce waste, see what you can find in the depths of your cupboards, fridge or freezer and what delights you can concoct! Day 12 At last I feel pretty normal! No temperature, very little cough and only mild fatigue. I feel so grateful that I am feeling so much better. I’ve even had the energy to clear out a couple of cupboards ( part of my original plan before I felt too poorly to do it!). I’ve made healthy food for the family and had a chat with my neighbour over the fence. So what have I learnt through this process of self isolation with COVID19? listen to your body, it knows how to heal. Sleep when you feel the need, rest when you are lethargic, drink when you are thirsty and don’t force yourself to eat if you are not hungry. Be kind to yourself and others you are isolating with. Share the household tasks. Regularly connect with friends and family in whatever way you can. I have found it is amazing how much more contact I have had with friends and family since COVID19 and I love it. Vitamin C is the “bees knees” - not only does it kill viruses and bacteria on contact but it is also an effective antioxidant which helps to reduce inflammation. I found a definite improvement in my symptoms after each dose of vitamin C (apart from it causing wind and loose stools). I was taking 4-6 g 3 or 4 times daily. Iodine inhaled through a salt pipe was helpful in easing chest tightness and cough. I tried to use it 2-3 times daily Avoid watching or listening to too much news - it is a balance between keeping informed and increasing anxiety by watching/listening all the time. We know that stress and anxiety suppress the immune system so it is really important to manage your stress. Be grateful for the good things in your life, however small. This will be my last post on this subject as I have now thankfully recovered. I feel there is such a lot of fear out there about this virus that it is important to know that for the vast majority of people this is a relatively mild illness. Don’t get me wrong that doesn’t mean we should be complacent about it as some people are becoming very ill with it and it is them we need to protect. It is still important to follow guidance about social distancing, staying at home, hand washing etc. Here are a few tips to prevent catching and spreading Coronavirus: wash your hands follow guidance on shielding and social distancing eat lots of brightly coloured vegetables and fruit support the healthy bacteria in your gut with high fibre foods and probiotics/probiotic foods reduce your intake of refined carbohydrates and sugars, including alcohol - these have a hand in suppressing your immune system optimise your vitamin D levels - a lot of people have very low levels at the end of the winter. Get outside in the garden for some natural vitamin D or if this is not possible take a supplement of at least 2000iu daily other supplements to support the immune system include vitamin C, zinc, vitamin A and magnesium keep active despite the lockdown - get out for a permitted walk, do some gardening or exercise with Joe Wicks on line get enough sleep - missing out on sleep reduces your ability to fight infections regular relaxation breathing exercises such as box breathing ( in for 4 hold for 4 out for 4 and hold for 4) or 4-7-8 breathing (in for 4 hold for 7 out for 8) help to switch us from fight/flight to rest/relax/digest and repair mode. Mindfulness meditations can be added into this using a phone app like Headspace or Calm

COVID19 recovery Firstly a thank you to everyone who has been reading about my experience of having COVID19 and secondly thank you for all your supporting messages, it means a lot! I thought I would just post an update as in the last couple of days I have become aware that although my sense of smell and taste has returned to an extent, I am left with a metallic taste in my mouth which I cannot get rid of and a bad smell up my nose. From reading on line it seems that data collected from the Kings College COVID19 Symptom Tracker app about 60% of patients who tested positive had lost their sense of smell whilst in those that tested negative only 18% had anosmia. It is suggested that “anyone who has new onset of loss of sense of smell should be self isolating and ideally tested.” It seems to vary at what stage of the illness the anosmia develops. I think the term for what I am experiencing now is “dysosmia” ie when you try to smell something and it smells like something else, often unpleasant. It is thought that the virus can affect the smell receptors/ olfactory nerves (responsible for sense of smell). The good news is that these nerves can recover and the sense of smell return. From current data at least 60% of people were seeing improvement within 2 weeks. You can try “smell training” where you intentionally smell something you know has a strong smell to stimulate the nerves and aid recovery. The other consideration is zinc deficiency of which is known to cause altered or loss of taste and smell. We know also that zinc is useful in supporting our immune system. I feel lucky that the only sequelae of this infection for me has been the altered smell and taste.