Recovering Your Energy After a Virus
Bouncing Back: Natural Ways to Restore Your Energy After a Virus
We’ve all experienced it — the virus has passed, the fever has broken, and the cough is finally letting up, yet your energy just isn’t back.
Post-viral fatigue is real, and we get how frustrating it can be when your body hasn’t caught up with your mind. The good news? There are natural, effective ways to support your recovery and get your energy back.
Here’s how to help your body bounce back:
1. Nourish to Replenish
After a viral infection, your body’s nutrient stores are often depleted. It’s time to refuel.
- Eat whole, vibrant foods – Think colourful veggies, fresh fruits, quality proteins, and healthy fats.
- Quality proteins: Free range eggs, wild-caught salmon, grass-fed beef, free-range poultry, legumes like lentils and chickpeas, quinoa, tofu, tempeh.
- Healthy fats: Avocados, extra virgin olive oil, raw nuts and seeds (like almonds, chia seeds, Brazil nuts, cashews, flax seeds, pumpkin seeds), coconut oil, fatty fish (like sardines and mackerel)
- Colourful Fruits and vegetables: Think colourful veggies like spinach, kale, sweet potato, broccoli, red capsicum, mushrooms (especially shitake & reishi) beetroot, and carrots. Add fruits like oranges, kiwi, berries, papaya, and apples to provide a wide range of vitamins, antioxidants, and fibre.
2. Focus on immune-supporting nutrients
Zinc, vitamin C, vitamin D, and selenium can help rebuild your defences. This can be achieved through supplements or targeting these nutrients in diet.
- Zinc: Oysters, beef, lamb, chicken, turkey, pork, eggs, sardines, pumpkin seeds, hemp seeds, sunflower seeds, cashews, almonds, lentils, quinoa, tofu.
- Vitamin C: Citrus fruits, kiwis, capsicum, broccoli, strawberries, Brussel sprouts, rockmelon, cauliflower, tomatoes, spinach.
- Vitamin D: Sunlight exposure (10-30 minutes daily), fatty fish (salmon, mackerel, sardines, and tuna), cod liver oil, egg yolks, cheese, mushrooms.
- Selenium: Brazil nuts, eggs, fish, beef, turkey, chicken, sunflower seeds, brown rice, mushrooms.
3. Stay Hydrated
Even mild dehydration can tank your energy levels. Herbal teas, broths, and water with lemon are your best friends right now. Aim for 2-3L of filtered water daily.
4. Gentle Movement Over Intensity
Your energy reserves are limited—don’t drain them with high-intensity exercise just yet.
- Try light stretching, yoga, or short walks to promote circulation and boost mood.
- Listen to your body. If you feel exhausted after a workout, it’s a sign to pull back. Healing isn’t a race.
5. Prioritize Deep Rest
Sleep is when your body does most of its repair work. Try to:
- Aim for 7–9 hours of quality sleep per night.
- Create a calming bedtime routine: try magnesium supplements, herbal teas like chamomile or passionflower, or a few minutes of deep breathing before sleep.
6. Support Your Nervous system
A virus can take a toll on your adrenal glands—the energy regulators of your body.
- Adaptogenic herbs like rhodiola, and holy basil can help restore balance.
- Mind-body practices like meditation, breathwork, and mindfulness can calm your nervous system and accelerate healing.
If you’re feeling stuck in the post-viral slump, we’re here to help. Book a consultation with one of our naturopaths here or call 02 4961 4075. Let’s get your energy back—naturally.
