10 ways to improve from Glandular Fever | CFS Health

10 Ways How to Best Deal with Glandular fever/Mono/Epstein Barr Virus & Post Viral Fatigue.
1. Rest & Relax – Because your body is in a chaotic state of infectious disease. It needs all the rest and relaxation it can get to create order and get back to a baseline of good health. Try to avoid doing what you did prior to getting sick. Slow down and rest in this stage. The sooner you do this, the better off you will be long term.
2. Nutrition and hydration. Food is fuel. Eat healthy whole foods. Avoid packaged foods. Eating in regular patterns such as every 3-6 hours can be useful for the digestive system to give it a break in between. Avoid eating big meals at once. This puts a lot of stress on the digestive system that it doesn’t need in this time. To make life easier you can make food more digestible by mashing it up or combining (blending) your food in a processor to make it a liquid form. This will save chewing and also be easier for the digestive system to process and eliminate. Drink water consistently throughout the entire day. (If your pee is dark yellow, that is a sign of dehydration.)
3. Listen to your body. If you need to take it easy, take it easy. The best thing to do is calm your nervous system down so you can move forwards. Short term pain for long term gains mean holding yourself back initially so you can recover and get back on your feet much quicker. This way you avoid the push/crash cycle that most struggle with. Less is more initially.
4. The credit system – Having a REST/WORK ratio of energy input vs energy output can be great for managing low energy levels. Give yourself 10 credits per day. Figure out how much a credit is worth. For instance an outing out of the house might cost you 2 credits. Having a shower and getting dressed might cost you 1 credit. A night event might cost you 3. Spend no more than 10 credits per day. You can regain credits back by resting and relaxing, meditation or whatever you find to be restorative for you. Having a rest/work ratio is also useful. You can have a 2 – 1 rest work ratio. Meaning for every hour you expend energy, you give yourself two hours to give yourself some energy back. As you get healthier the ratio can change from 2-1 to 1-1 and eventually whatever you choose it to be.
5. Sleep routine/hygiene – As you get to a baseline. Set a routine based sleep schedule. Waking up at the same time every morning and going to bed at the same time each night can be useful to start with. If day time sleep is still needed. Sleep between the hours of 12-3 pm. Aim to decrease day time sleep over time to improve night time quality sleep. During the day, get out in direct day light so your body knows what time it is. If you need to wear sunglasses (due to light sensitivity) that is fine also. At night decrease electronic use, shut off bright screens and turn off bright lights so your body can start to unwind before bed.
6. Restorative breathing/Movement. Avoid high intensity/high impact exercises. Anything excessive in this time of much needed rest is a BIG no no. Restorative breathing through your nose (belly breathes – slow but steady) and floor based body weight movements that are appropriate are good to recondition the body without exertion. Doing too much is not good, doing too little is not good either as this will decondition your muscles and health. Find the middle ground for you right now and be consistent. If you feel like it is too hard to keep up, it is too much for you. Start with low impact, low intensity movements that do not hurt the body. Do 50% less then what you think you should do initially. As your health improves and maintains you can build from there sensibly.
7. Avoid stimulants. Cut out alcohol, coffee, high sugary foods or drinks. They are just fake energy that doesn’t actually last. Avoiding this will help you avoid the the crashes that come with consuming them.
8. Allow for down time every day. Give yourself permission to relax.
9. Self reflect- In this time of rest. Self reflect through journaling. You can write about how you feel, your emotions or plan how you want to create your life in a healthy way in the future.
10. Do what you love. Even if it is only for 5 minutes per day. This will help bring in moments of joy which is great for the immune system and general wellbeing.
As you get healthier make sure you learn the lessons of what you learnt along your journey, You may even become more healthier and conscious than before you got it.

Toby Morrison
Toby Morrison
At age 16 Toby was diagnosed with CFS. According to Dr Lionel Lubitz (head doctor at the Royal Childrens Hospital), Toby’s case of CFS was “the worst he’d ever seen”. Initially spending 4 weeks at the inpatient hospital program, Toby’s journey back to health was long and difficult, but he found a way and now dedicates his life to helping others achieve the same. Toby is the founder of the CFS Health Centre in Melbourne and has released a book on CFS