​Whether you're a sufferer or a carer of someone with severe chronic fatigue syndrome (ME/CFS), long COVID or another debilitating chronic illness, you know how it robs quality of life. 😞
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With 25% of chronic fatigue syndrome sufferers being so sick they are housebound or bed ridden, it means that many people are limited in their ability to implement self-care strategies that others may take for granted. Things such as going for a walk or having coffee with a friend. To complicate things further, symptoms such as light sensitivity, noise sensitivity, food intolerances, brain fog, pain and mobility issues can make it hard to engage in some activities.
 
DON’T DESPISE THE SMALL THINGS
Finding small things you can do to bring some joy and calm into your day is essential. Think of these activities as tiny top ups to fill your cup.
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Below are some ideas that can really help people get through a day. Obviously, everyone is different and depending on your symptoms and severity some of these may even seem like too much. It’s important to give things a go (perhaps with the help of a carer) and find what works for you. 💙

Dysautonomia is the inability of the autonomic nervous system to regulate itself and is a common feature of Chronic Fatigue Syndrome (MECFS), Postural Orthostatic Tachycardia (POTS), Fibromyalgia and Long COVID.
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The autonomic nervous system consists of the parasympathetic (relaxation) and sympathetic nervous system and controls involuntary actions in the body including heart rate, blood pressure, digestive and bladder function. When the autonomic nervous system is constantly out of balance it can leave people with some debility symptoms which severely impact quality of life.

​This Men’s Health Week we wanted to shine a spotlight on the number one cause of death in men (and all Australians) Ischaemic Heart Disease or coronary artery disease - which is a common term for the build-up of plaque (fatty material) in the heart’s arteries, causing them to narrow.

​30% of a man’s overall health is determined by his genetics. 70% is controllable through lifestyle.*

The following is my summary of the guidelines on how to approach a return to exercise after COVID-19 infection. This information should not replace appropriate medical advice.
I will begin with my key, take-away, messages from having read through the material and will then present some material in further detail.
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Key Messages:

• Be kind to yourself in the early stages following COVID-19 diagnosis. Even if you have very minor to no symptoms, the recommendations are to prioritise rest and recovery and not to exercise during this period. Focus on nutrition, hydration and rest.
  
  
• In some circumstances it is strongly encouraged to seek medical advice prior to returning to exercise. The most notable of these are: any cardiac (heart) symptoms, moderate-severe symptoms in initial infection phase and onset of particular symptoms during activity.
  
  
• Monitor your mental health. Both the initial illness period and the recovery process can be difficult to deal with at times and if you notice yourself struggling then seek out assistance.
  
  

In the vast majority of circumstances the full return to activity should be managed slowly and may well take weeks to months to properly recover. This will require patience.

In October 2015 I was busy training for the Heysen 105km ultramarathon. After successfully completing several long distance events over the previous few years I had ramped up my training to be as prepared as possible for the Heysen. Training had been going really well, I wasn’t carrying any injuries and I was feeling strong and in the best running condition I’d ever been. The goal was to complete this event with a good mate, Barry. I’d paid my entry fee, we had Barry’s wife to crew for us and I had organised all of my nutrition and equipment for the day.

Then, just over a week before the event my 2 ½ yr old daughter became unwell, we spent a night in hospital mainly as a precaution and it turned out that she had Influenza A. The next day I also started to show the signs and symptoms of the flu. We spent the next 3-4 days on the couch together resting up and taking it easy. About 3 days before the Heysen 105 I was mostly clear of symptoms, no more fever, the muscle aches had gone, no headache. I was back to feeling well.

So I debated whether I should still do the race. My wife told me it wasn’t a good idea. From my work with other athletes, I have a fair idea of how long recovery from ultra-marathons takes (usually 4-6 weeks). I guessed that running an ultra after having the flu might extend that recovery to 6–8 weeks. But considering the time, effort, and money I had put into preparing I thought I’d give it a go. I decided that the extra few weeks it might take to recover was worth the risk, and I hoped that I’d be able to complete the event and do well.

I told myself, my wife and my mate Barry that we would take it easy to start. If things were going well then we would keep going. If things weren’t going well then I would pull the pin and stop early. I was willing to take a risk but I wasn’t willing to work myself too far into the ground.

If like us you are feeling a little helpless and overwhelmed with the state of the world right now, our Counsellor Dominie Nelson has shared 3 tips to keep in mind that you may find helpful.

Focus on the positive
It's true that WHATEVER WE FOCUS ON BECOMES BIGGER. Psychology once believed that being a positive or negative person was inherent in our nature. Not so! We can teach ourselves to find a positive in any situation. You've heard the saying - "every cloud has a silver lining". It's true! We can choose to focus on something that went well, or the memory of a moment that was a little better than the moment we're currently experiencing. Focusing on the positive must never be at the expense of acknowledging real pain, sadness, or difficulties, we do ourselves a disservice if we take a sunshine and roses approach to loss, struggle or pain. Give yourself credit for having the strength to go on, for setting and achieving a small goal (getting up, going for a walk, making someone else's day brighter). You deserve a brighter moment, allow yourself to find a flower, remember a friendship, or simply celebrate YOU.