If you’re navigating long COVID, you might be all too familiar with the mysterious “good days” and the “what-on-earth-happened” days. Some days, you’re managing okay; other days, it feels like your energy’s been stolen by a particularly grumpy cat. Why the dramatic ups and downs? Let’s talk about some common long COVID triggers that can turn a fine day into a foggy one.
The Usual Suspects: Long COVID Triggers
Long COVID symptoms can be set off by anything from an extra hour of activity to an unexpected chilly breeze. Here’s a look at the main culprits – so you can understand what might be setting off your symptoms and potentially dodge some rough days.
1. Overexertion – the Classic “Doing Too Much” Trap
Ah, overexertion – the arch-nemesis of the long COVID warrior. Overdoing it can make symptoms worse, even if “overdoing it” just means a bit more time at the grocery store. The problem is that your body is like a phone with a shifty battery. You think you’re at 60%, but suddenly you’re at 5%, blinking red, and desperately searching for a charger.
Pace yourself like a marathon runner in slow motion. Small energy bursts with regular breaks can help keep the crash at bay.
2. Weather – When Mother Nature Isn’t On Your Side
A chilly wind or sudden temperature change can trigger long COVID symptoms. For some people, a drop in temperature feels like an invisible weight. Changes in weather can mess with circulation and inflammation, making fatigue, joint pain, and brain fog more intense. Hot days can be no better – the heat can drain energy, leaving you feeling like a wrung-out sponge and sometimes on the floor (collapsed)
Be prepared for seasonal shifts! Layer up when it’s cold, stay hydrated when it’s hot, and be prepared.
3. Dietary Choices – When Your Plate Plays a Part
The food on your plate can impact long COVID symptoms, especially if you’re prone to blood sugar dips or have sensitivities to certain foods. Processed foods, sugary snacks, and caffeine can give you a short-term boost, but they often come with a hard crash. Then there are possible food triggers – anything from dairy to gluten to certain additives might set off inflammation or fatigue. Thank you new onset of histamine intolerance.
Try sticking to whole foods and balanced meals. Listen to your body – if it doesn’t feel great after a meal, that dish may be a no-go for now. Keep a diary.
4. Stress – The Unseen Trigger
Stress is notorious for worsening long COVID symptoms. It’s like adding extra weight to an already heavy load. When stress hormones kick in, they can throw your whole system into a frenzy, worsening fatigue, brain fog, and aches. And, of course, just the anxiety of having long COVID can lead to… well, more stress.
Deep breathing, some gadget that helps to settle the fight and flight mode ON.
5. Mold and Allergens – The Sneaky Invaders
If you’ve got any mold or allergens around, your immune system might be in overdrive even without COVID symptoms. Mold in the home, especially, can be a stealthy trigger. It irritates the respiratory system and can add to fatigue, headaches, and that “I-just-can’t” feeling.
Check your living spaces for mold or anything that could be irritating your system. An air purifier might help, as well as tackling any suspect areas in your home. Is also helpful if any new virus around brought home in my case from little ones that are picking up and bringing home wherever they find.
6. Hormonal Changes – The Body’s Own Mood Swings
Hormones can throw anyone for a loop, and for people with long COVID, they can be an extra layer of unpredictability. Menstrual cycles, menopause, or even regular hormonal fluctuations can worsen symptoms.
Keep a symptom diary around hormonal cycles you might be able to find some clues.
7. Overstimulation – When “Normal” is Suddenly Too Much
What used to be a simple coffee with a friend not seen for long, can now feel like a sensory overload. Bright lights, loud music, even bustling environments can set off symptoms like headaches, fatigue, or the need to run home for a nap. Long COVID makes your nervous system extra sensitive, and sometimes “normal” becomes “too much.”
Tone it down when you can. Sunglasses, headphones, or a quiet corner can help if you’re out and about. And don’t feel bad for taking a step back. Avoid children parties.
SOME TECH that can help pacing
Monitoring heart rate and heart rate variability can be a useful trick to avoid “boom-and-bust” days. Heart rate (HR) is exactly what it says —the number of beats per minute (BPM). Heart rate variability (HRV) is the time variation between those beats, and the higher it is, the better. When your HRV dips, it’s a sign your body is stressed and needs rest.
You can set a maximum HR to stay below (often around 50-60% of your maximum) to avoid overexertion. Wearable devices can help you keep an eye on HR and HRV, giving you a nudge if you’re getting a bit too ambitious. If you’re already in the “red zone,” it might be a good day for a quiet tea in the couch not a two-hour stroll through the park.
Treat HR and HRV monitoring like a personalised barometer. On high-HRV days, go ahead and gently get things done. But when HR is high or HRV is low, it’s your sign to chill. Remember this doesn’t do much on mental or emotional exertion.
I would be happy to hear about tips that works or catastrophically didn’t work for you.
Disclaimer:
This isn’t medical advice. I’m not a doctor—more of a curious guide helping you explore what works for you! If you’re trying new strategies, it’s always best to chat with a healthcare professional to make sure it’s safe for you.
Long Covid Journey 