As the crisp winter air sets in, many individuals recovering from COVID-19 face unique challenges in regulating their body temperature. It is not uncommon to feel excessively hot or cold, even when environmental conditions remain stable. This phenomenon, known as thermal dysregulation, has become increasingly recognised in post-COVID and long COVID patients.
Understanding Thermal Dysregulation After COVID-19
Thermal dysregulation refers to the body’s impaired ability to maintain a stable internal temperature. Research indicates that people living with long COVID frequently report symptoms such as:
- Persistent low-grade fevers or chills unrelated to environmental temperature
- Heightened sensitivity to heat or cold
- Inconsistent body temperature readings, where some areas feel warm while others are cold
These symptoms are often linked to autonomic nervous system (ANS) dysfunction, a common feature in long COVID. The ANS plays a key role in regulating body temperature, blood pressure, and heart rate. When it becomes dysregulated sometimes referred to as dysautonomia temperature control can become erratic.
The Role of Barometric Pressure in Post-COVID Symptoms
Alongside temperature fluctuations, many people with long COVID notice worsening symptoms during shifts in barometric pressure. Evidence suggests that:
- Changes in air pressure can cause fluctuations in blood pressure and vascular tone, leading to fatigue, dizziness, or increased pain.
- Those with mast cell activation syndrome (MCAS) a condition sometimes associated with long COVID may be particularly sensitive to environmental shifts such as humidity or air pressure changes.
Tracking weather patterns and recognising symptom triggers can help individuals anticipate and manage flare-ups more effectively.
Maintaining Optimal Indoor Air Quality During Winter
When colder weather arrives, indoor heating becomes essential. However, poor heating practices or dry air can worsen thermal dysregulation and overall discomfort.
Why Indoor Air Quality Matters
Indoor air quality (IAQ) is especially important during winter, when windows are often closed. Studies show that:
- Keeping indoor humidity between 40% and 60% reduces respiratory infections and improves comfort.
- Dry or poorly ventilated air can irritate airways, increase fatigue, and worsen temperature sensitivity.
Practical Strategies to Improve Indoor Air Quality
- Use a Humidifier: Helps maintain optimal humidity levels and prevents dryness that can aggravate symptoms.
- Ventilate Regularly: Open windows briefly each day or use extractor fans to circulate fresh air and remove indoor pollutants.
- Maintain Heating Systems: Clean and service heaters to prevent dust and allergen buildup.
- Monitor Indoor Temperature: Aim for a consistent, comfortable temperature—typically around 18–21°C.
- Stay Hydrated: Adequate fluid intake supports the body’s natural thermoregulation and circulation.
Herbal Support for Thermal Regulation
Some herbal remedies may support circulation and comfort, though evidence is still emerging. Examples include:
- Ginger: Supports circulation and promotes a warming effect.
- Cayenne Pepper: Contains capsaicin, which enhances blood flow and may aid heat distribution.
- Cinnamon: Acts as a natural warming agent and can help stabilise energy levels.
Always consult a qualified healthcare professional or herbalist before adding supplements or herbal preparations to your recovery plan.
Lifestyle Adjustments to Support Temperature Balance
Small, consistent lifestyle adjustments can make a meaningful difference in managing thermal dysregulation:
- Dress in Layers: Allows flexibility to adapt to fluctuating temperatures throughout the day.
- Gentle Movement: Light exercise such as yoga, stretching, or short walks supports circulation and body awareness.
- Manage Stress: Breathing exercises, mindfulness, and pacing strategies can calm the autonomic nervous system and improve temperature control.
- Rest Strategically: Overexertion can worsen autonomic instability, so prioritise balanced rest and recovery.
Conclusion
Managing thermal dysregulation during post-COVID recovery especially in winter requires a holistic approach that includes understanding physiological changes, optimising indoor air quality, exploring supportive herbs, and adopting gentle lifestyle strategies.
By implementing these measures, individuals can reduce discomfort and better support their body’s ability to regulate temperature naturally.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional diagnosis, treatment, or medical guidance. Always consult a qualified healthcare professional before making changes to your health, treatment plan, or lifestyle, especially if you are experiencing ongoing post-COVID or autonomic symptoms.
Long Covid Journey 