Monsoon is welcomed with joy as it brings relief from the scorching summer heat; however, the rains also make it a perfect setting for viral infections, dengue, malaria and common cold or cough. Even after the condition of the illness has passed, the fatigue may linger for weeks. Therefore, knowing the management of this post-illness fatigue and exhaustion is essential to achieve a complete recovery and prevent a relapse.
We spoke to Shifra Varadkar, Nutritionist, Fast&Up India, who explained post-illness fatigue and tips to combat it.
What is Post-Illness Fatigue?
"When the body is fighting off a viral infection, it operates in overdrive. Immune cells are actively working to destroy pathogens, while the body ramps up metabolism to produce heat (fever) and antibodies. This conflict drains the body's energy stores and inflicts cellular damage requiring time to heal, even after the infection is gone," said Dr Varadkar.
Adding to this are disrupted sleep patterns, skipped meals, and reduced physical activity during illness. All of this weakens stamina and leaves behind a foggy, low-energy feeling. Several people also suffer from 'mental fatigue,' where concentration feels harder, mood dips, and the simplest tasks seem overwhelming. Without the right care, this phase can stretch for weeks.
How Can Right Nutrition Help You?
The repair mechanism of the body is largely dependent on fuel, both macronutrients (carbohydrate, protein, healthy fats) and micronutrients (vitamins and minerals). A nutrient-dense, balanced diet can restore energy levels, heal damaged tissues, and improve immunity to avert a relapse.
Key nutrients to focus on include:
- Proteins: Necessary for tissue repair and healing. Include lean meats, fish, eggs, dairy items, lentils, and legumes.
- Complex carbohydrates: Oats, brown rice, whole grains, and sweet potatoes release energy slowly without causing blood sugar spikes.
- Vitamin C: This is a potent antioxidant that helps maintain immune function and lowers oxidative stress. Get it in citrus fruits, guava, kiwi, and bell peppers.
- Vitamin B12: Essential for energy metabolism and neurological processes. Eggs, milk, and fortified cereals may help fight ongoing fatigue.
- Zinc: Helps repair the immune system, available in seeds, nuts, beans, and seafood.
- Magnesium: Assists with energy production and muscle repair. It is best to eat almonds, pumpkin seeds, spinach, or dark chocolate if you want to get adequate amounts of these nutrients.
Importance Of Hydration
Recovery is also highly dependent on hydration. Fever and sweating tend to drain the body's water and electrolyte reserves. Sip on water, coconut water, and homemade fruit juices, and consider electrolyte supplements (effervescent formats work fast) to restore balance.
Importance Of Sleep
Creating a sleeping schedule will help give your body the time to repair. High-quality sleep is required during this recovery time. Ensure you are sleeping no less than 8-9 hours every night. Gradually return to any type of physical activity, which will be placing additional stress on the body systems.
Gradual Return to Normalcy
"Recovery from a monsoon-borne illness is not simply a matter of eliminating symptoms; it's a process of allowing your body the time and means to strengthen. Forcing through exhaustion using caffeine or excessive exertion can have a boomerang effect, causing delayed recovery and greater vulnerability to further infections," added Varadkar.
Patience, nutrient-rich meals, good hydration, and consistent rest are your best allies. Slowly reintroduce physical and mental activities, listening to your body’s cues along the way. By prioritising recovery rather than rushing back to a 'normal' routine, you can bounce back stronger and reduce the risk of relapses or complications.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]