How to build self up when burned out and run down?

[Christmasagainohno]

I've been under intense, sustained stress for over ten years now and it's not going to change. I'm usually pretty healthy but, this year, have had a uti, covid and a hard hitting flu within 6 months. I'm now on antibiotics for a reasonably minor infection, but one that needed treatment. I'm annoyed by the antibiotics because that won't help the overall picture.

I think I am very run down from all this and wondered what people can suggest to rebuild myself a bit and turn this run around? I've been a bit slack with the vitamins, which I'm usually pretty good about. I get plenty of exercise and eat very healthily. Proper time out isn't possible but I do find windows where I can nap or read.

I don't want to take immune stimulating supplements due to a mild autoimmune condition. Thank you for any suggestions.

Are you female, how old are you, what supplements do you take?
How is your sleep?
You say that you get plenty of exercise, yet you also say that time out isn’t possible, so how does that work?

I'm 51, female. My sleep isn't amazing. Perimenopause stuff I suspect. Supplements I usually take - vitamin D (usually low otherwise), Omega 3, occasional multivitamin, magnesium (for sleep), iron, zinc with vitamin C, olive leaf, b vitamins. Note: not all in the same day and properly combined with break days in between. I haven't really taken much over the last three months though. I've taken a gram of vitamin C the last two days and must get back into a good routine. I haven't done any blood tests for ten months, but they were always good.

Exercise - I have a machine at home I try to get on three times a week, and short walks with the dog (which is my daughter's emotional support dog). I try to build in small things like that. I also count the yard work as exercising. When I say time out is impossible, I mean getting away for a good break rather than an hour here and there. And I'm always on call 24/7.

I’m in a similar position and my body is definitely keeping the score thus year as I’ve had every virus going, Covid and ear infections seemingly one after the other.
I take Iron (spa tone x 2, Floradix, collagen, Vitamin D and B12 and a digestive enzyme ). Thinking of adding magnesium as my sleep is lousy. I’m also on HRT.
None of that seems to help much, but I daren’t stop taking any of it in case it gets worse!

Vitamin D worked miracles for me when I was suffering three chesr infections every winter.

I now take 4000iu with K2 every day and touch wood haven't been ill yet this season. Normally I've had two hacking coughs by now.

Do less rather than more. I made the mistake of doing exercise at the point where you are and ended up with ME/CFS. We are obsessed as a nation in thinking that exercise is always healthy but actually when you are worn down, getting sick and feel burned out, you need to rest a load more and build up your strength

Unfortunately vitamin supplements can't fix a stressful, overworked life. I feel your pain op.

Ultimately the only thing that will genuinely help is to reduce the demands on you somehow, but I appreciate this is usually impossible.

(I'm feeling the same at the moment but I'm applying for a promotion so that we can afford to increase ds's nursery hours and therefore I'll have to work less in the evenings.)

I'm sorry you're going through this as well. I can't take HRT but do use Ovestin cream.

HRT
Transformed me

I take 1000mg a day (which I haven't for a few months). I might try upping it and get some blood tests done in February to see where it's at.

Check our the vitamin D protocol on Facebook. I don't do what it says as I think it is a bit OTT, but I do take more than the standard 1000iu as I think there is a lot of benefit.

I've been trying to lose a little weight. You are right, of course, and I do listen to my body and sometimes opt for a ten minute nap instead.

Agreed. Gentle walks will be good but nothing much else.

Treat yourself as a convalescent, be good to yourself ❤️

I can't take it but did try it for a couple of months. It did help, so wish I could.

I think walking outdoors as much as possible is better when you're run down than more strenuous physical exercise.

Moisturise constantly in this weather. It's not about vanity, but the cold and wind chill dries out your skin and leads to chafing, and you'll feel much better if this is one thing you don't have to deal with. I leave tubes of moisturiser all over the house at the moment.

That's a fair point really. Put myself in recovery mode.

Just went back and checked. My vitamin D was 60 nmol/L in February. Ferritin was only 45, but that's an increase, so I was happy with that at the time.

No substantial advice to give, but one of the first things to conquer stress is to set boundaries and remember to say 'No' and to say it more often.

At work:
"Hey do you have time for a quick chat?" "No."

At home:
"Hey do you want to go for a quick coffee?" "No."

Keep more time for yourself. If something can wait, make it wait.

I find people tend to get a bit too reliant on you over time and occasionally need to be reminded that you're a human being. You only get one shot at this life, don't let people grind you down.

I had a very stressful week this past week, and I thought to myself that going to the gym for a hard session isn’t actually going to help my stress, so I gave myself a day off instead.