Living better with long Covid

Rowan Clarke finds out why cold water might be prescribed or contraindicated in people with long Covid

The lasting hangover of the Covid-19 pandemic, we are only starting to get to grips with long Covid – what it is and how to treat it. Among the therapies being prescribed to some sufferers is cold water immersion. And yet, for others, it’s contraindicated. With so little known about long Covid, is swimming in cold water a good idea? Could it help or hinder recovery?

Cold water on prescription

Understanding how our bodies react to cold water is key. When you get into cold water, your sympathetic nervous system elicits a fight or flight response. As you calm your breathing, the parasympathetic nervous system kicks in, slowing your heart rate and increasing intestinal and gland activity.

The sympathetic nervous system appears to be involved in triggering symptoms of long Covid. After the initial Covid infection, sufferers’ bodies remain in fight or flight mode and this throws bodily systems out of sync causing an array of symptoms.

As a therapy that helps rebalance the nervous system, some long Covid patients are being recommended cold water immersion. “I was recommended cold water dipping,” says Sarah. “Some patients have found that dipping [in a pool in their garden] for 10 seconds and building up really helpful for the immune system and the nervous system.”

But cold water immersion isn’t risk free. Year-round swimmer, Jane, suffered heart arrythmia following Covid and was advised to avoid cold water. “I swam outdoors for my health and wellbeing, so it felt cruelly ironic that I had to stop when I felt like I needed it the most,” she says.

“When you get into cold water, it triggers your blood pressure, respiratory rate and heart rate to go up,” says Rita Sibson, a respiratory nurse who cares for patients with long Covid. “If you’ve got long Covid and you’re already struggling with those symptoms, then cold water can exacerbate them.”

Taking it slowly

The answer is finding a balance. Understanding and weighing up the risks against the benefits and learning what your body – and mind – need.

“It can take [patients] a day to recover if they do go swimming,” says Rita. “So, it pays to start all over again with cold water and take it really easy. It may feel like it’s not worthwhile taking your clothes off and going in, but actually just doing a little dip is much more beneficial to mental health than having the chronic fatigue that comes from doing what you thought you could do beforehand.”

Rita hits on the biggest challenge of long Covid – the mental adjustment. And this is where cold water dipping can really help. The benefits of being outdoors, of socialising and of achieving something positive can make the biggest difference to those living with long Covid.

“Gone are the days when I would have done a triathlon. My life has been rocked by long Covid. So, what can I take back from it?” says Sarah. “I do honestly believe that cold water swimming (at the pace I’ve been able to) has enabled my body to be more resilient, to do more.”

Cold water is no cure and it’s not suitable for everyone. But done slowly, with caution and by listening to your body, it can help you live better with long Covid.