“阳过”之后只想躺平，别怀疑：不是你的错，竟是愈后疲惫惹的祸！
距离疫情放开已经过往了一段时间，前两天有一个网友调查展示近6成经历过“失味株”的暴击。
无论康复过程如何难熬，多数人还是顺利通过了7天的高烧、浑身疼、“吞刀片”、“水泥糊鼻孔”、丧失味觉和嗅觉等几大考验。现在越来越多的“阳过”、“阳康”们陆续恢复了正常的生活、学习和工作。
但是很多人发现刚刚舒了一口气之后，身体并没有恢复到感染新冠之前的状态。乏力、嗜睡、记忆力下降、头晕头痛等症状时刻困扰自己。
展开全文
这到底是怎么回事，有这些症状正常吗？
如何才能恢复呢？
下面这篇外刊给你答案！
How Long Fatigue (疲惫) Lasts after COVID and How to Recover
新冠愈后疲惫继续多久以及如何恢复
Fatigue is a common symptom of viralinfection, and having fatigue with a COVID-19 infection is no exception. But the severityand longevityof that fatigue is what setsCOVID-19apart fromthe common cold or even the flu. You might…
疲惫是病毒感染的一个常见症状，感染新冠后出现疲惫也不例外。但这种疲惫的严重程度和继续时间是新冠与普通感冒甚至流感不同的地方。你可能会有以下症状：
viral adj 病毒的（virus + -al）
infectionn ［课标新增词］传染；传染病（infect + -ion）
no exception也不例外
severity /sɪˈverəti/ n 严重性（severe + -ity）
longevity/lɒnˈdʒevəti/ n 持久
set … apart (from …)使与众不同
Feel dull and tired all of the time.
Feel like your “battery” drains (使耗尽)way faster than it used to.
Feel like the work you used to do is now impossible to get through.
Feel dull and tired all of the time.
Feel like your “battery” drains (使耗尽)way faster than it used to.
Feel like the work you used to do is now impossible to get through.
感到无精打摘，一直很累。
感觉你的 “电池”耗尽得比以前快。
感觉你以前做的工作现在无法完成。
way adv [熟词生义] [程度副词] 大大地
used tomodal v 过往经常
get through（设法）处理，完成
For most patients with COVID-19, this feeling disappears after two or three weeks. But if you’re still experiencing fatigue weeks or months after your initial infection, you may have long COVID.
对于大多数感染新冠的病人来说，这种感觉在两三周后就会消失。但是假如你在初次感染后的几周或几个月内仍有疲惫感，你可能有长期新冠感染。
Post-viral fatigue is one of the most common symptoms experienced by COVID long haulers, with nearly half reporting this long-term symptom for weeks or months after their original infection.
病毒感染康复后的疲惫是长期新冠感染患者经历的最常见的症状之一，近一半的人自述在最初感染后的几周或几个月内都有这种长期症状。
originaladj ［课标新增词］最初的；原先的（origin + -al）
Patients describe this fatigue asmore than feeling physically tired after a session at the gym. It comes with an array (大量) of other symptoms, like aches and pains in the body, headaches, sleep problems, and brain fog.
患者称这种疲惫不仅仅是在健身房磨练后的那种身体疲惫。它伴随着一系列其他症状，如身体的疼痛、头痛、睡眠问题和脑雾。
describe … as…把……描述为……
brain fog脑雾 （脑雾是大脑难以形成清楚思维和记忆的现象。在昼夜节律中因过度疲惫而产生的感觉。）
Scientists don’t yet know why so many post-COVID-19 patients experience persistent (继续的) fatigue. It may result froman overreaction of the body’simmune system, breathing issuescaused by the virus, disruptionof theautonomic nervous system, and more.
科学家们还不知道为什么这么多新冠感染患者在恢复后仍会出现继续的疲惫。可能是由于身体免疫系统的过度反应、病毒引起的唤吸问题、自主神经系统的破坏，等等。
result from因……发生
overreactionn 过激反应（over + reaction）
immune system免疫系统
issuen [课标新增词] [学术词] （令人担忧的）问题
disruptionn 扰乱；打乱（disrupt + -ion）
autonomic nervous system自主神经系统
What Does Post-COVID Fatigue Feel Like?
新冠愈后疲惫是什么感觉？
Every patient describes post-COVID fatigue a little differently. Some say they feel exhausted (筋疲力尽的), lacking inenergy, weak, unable to motivate themselves, or sleepy. For others, it’s more about what fatigue does to them, such as causing problems with short-termmemory, irritability (易怒), or dizziness.
每个患者对于新冠愈后疲惫的描述都有些不同。有些人说他们感到筋疲力尽、无精打摘、虚弱不已、短缺积极性或昏昏欲睡。对于另一些人来说，疲惫对他们多是产生了实际的影响，如导致短期记忆问题、易怒或头晕。
be lacking in短缺……
motivatev [课标新增词] [学术词] 使有动力；激发
short-termadj 短期的
dizziness/ˈdɪzinəs/ n 头晕目眩（dizzy + -i + -ness）
Some patients feel tired all the time, while for others, it comes after a short period of intenseactivity, such as work or exercise. For some, this feeling of fatigue fluctuates (起伏不定): Some days, patients feel great and manage to engage intheir daily activities. Other days, they feel incapacitatedwith debilitating (虚弱的) symptoms.
有些患者一直感到疲惫，而对于一些人来说，在短时间的猛烈活动后，如工作或运动后，就会感到疲惫。对于另一些人来说，这种疲惫感具有不稳定性：有些时候，患者感觉很好，能够从事他们的日常活动，而在某些时候，他们觉得自己能力不足，有虚弱的症状。
intenseadj [课标新增词] [学术词] 强烈的；猛烈的
manage to do sth设法做某事
engage in（使）从事；参与 （engage v [课标新增词] （使）参与）
incapacitate /ˌɪnkəˈpæsɪteɪt/ v 使失往正常生活（或）工作能力（ in- + capacity + -ate；capacity n [课标新增词] 能力）
All patients agree that it’s not like normal tiredness after a day’s work or physical exercise. Fatigue caused by long COVID has physical components, including low energy and feeling sleepy, as wellcognitive (认知的) components, like brain fog or poor concentration.
所有病人都认为这与一天的工作或体育磨练后的正常疲惫不同。 长期新冠感染引起的疲惫有身体上的，包括能量不足和感觉困倦，也有认知上的，如脑雾或注重力不集中。
as well除……之外；也；还
Post-COVID fatigue doesn’t go awayafter a good night’s sleep. It’s like patients can’t fully recharge their batteryduring the night and wake up without the energy they need to get throughthe day. Inevitably (必然地), they reach a point when the battery is empty and they have to rest until they recharge a bit.
新冠愈后疲惫在好好休息一晚后并不会消失。这就像患者在夜间不能完全恢复体力，醒来后没有获得度过一天所需的能量。而当他们体力耗尽时，必定要休息，直到恢复一些力气。
go way消失
recharge your batteries养精蓄锐；修整
get through（使）熬过
Symptoms of Post-COVID-19 fatigue include physical, cognitive, and behavioral complications (并发症), such as:
新冠愈后疲惫症状包括身体、认知和行为上的并发症，如：
Persistent tiredness 继续的疲惫感
Short-term memory problems 短期记忆问题
Poor concentration 注重力不集中
Difficulty paying attention 注重力难以集中
Low motivation 积极性不高
Delayed reflexes (本能反应) 反应迟钝
Impaired (受损的) motor skills 运动技能受损
Poordecision-makingskills 决策能力差
Mild to severe headaches 轻度至重度头痛
Dizziness and nausea (恶心) 晕眩和恶心
Muscle aches, joint aches, and weakness 肌肉酸痛、关节酸痛和虚弱
Moodiness (喜怒无常) and irritability 喜怒无常和易怒
Poor hand-eye coordination (协调) 手眼协调能力差
Loss of appetite 食欲不振
Reduced immune system function 免疫系统功能下降
Blurry (模糊不清的)vision视力模糊
Persistent tiredness 继续的疲惫感
Short-term memory problems 短期记忆问题
Poor concentration 注重力不集中
Difficulty paying attention 注重力难以集中
Low motivation 积极性不高
Delayed reflexes (本能反应) 反应迟钝
Impaired (受损的) motor skills 运动技能受损
Poordecision-makingskills 决策能力差
Mild to severe headaches 轻度至重度头痛
Dizziness and nausea (恶心) 晕眩和恶心
Muscle aches, joint aches, and weakness 肌肉酸痛、关节酸痛和虚弱
Moodiness (喜怒无常) and irritability 喜怒无常和易怒
Poor hand-eye coordination (协调) 手眼协调能力差
Loss of appetite 食欲不振
Reduced immune system function 免疫系统功能下降
Blurry (模糊不清的)vision视力模糊
behavioral /bɪˈheɪvjərəl/ adj 行为的（behavior + -al）
decision-making n 决策
joint n [课标新增词] 关节
visionn [课标新增词] [学术词] 视力；视觉
新冠愈后的你是否也出现了疲惫症状呢？来选一选做一下自我诊断吧。
What causes post-COVID fatigue?
什么原因导致的新冠愈后疲惫？
What can I do to managepost-COVID fatigue?
应该如何应对新冠愈后疲惫？
managev 掌握住；能对付
So what can you do if you’re suffering from post-COVID fatigue? There is no medication (药物) available specifically for fatigue, but there are many things you can do to ease your symptoms, aid your recovery, and improve quality of life.
假如你在遭受新冠愈后的疲惫症状，你能做什么？目前还没有专门治疗疲惫的药物，但有很多方法可以缓解你的症状，扶助你恢复，并提高生活质量。
easev [课标新增词] 减轻；缓解
Follow a strict sleep pattern:Go to bed and get up at the same time every day, regardless ofthe day of the week. This will help your body get into a routine, which might help you sleep better.
Follow a strict sleep pattern:Go to bed and get up at the same time every day, regardless ofthe day of the week. This will help your body get into a routine, which might help you sleep better.
遵循严厉的睡眠模式。 不管在周几，天天在同一时间睡觉和起床。这将扶助你的身体形成有法则的作息，以此扶助你改良睡眠。
regardless of不管；不顾
Take short naps (小睡) during the day:If you feel exhausted after a particular task, take a 30-minute power nap. Avoid sleeping too much during the day as this will disrupt your sleep patterns at night, making you feel more fatigued.
Take short naps (小睡) during the day:If you feel exhausted after a particular task, take a 30-minute power nap. Avoid sleeping too much during the day as this will disrupt your sleep patterns at night, making you feel more fatigued.
在白天进行短暂的小憩。 假如你在完成某项任务后感到筋疲力尽，可以进行30分钟的能量小睡。避免在白天睡得太多，因为这将扰乱你晚上的睡眠模式，这样会使你感到更加疲惫。
power nap恢复精力的小睡
Exercise regularly:It may make you feel more tired at first, but regular exercise helps improve energy levels quickly. Even a short walk can help. Start slowly and build up intensityand frequency gradually.
Exercise regularly:It may make you feel more tired at first, but regular exercise helps improve energy levels quickly. Even a short walk can help. Start slowly and build up intensityand frequency gradually.
定期磨练。 一开始这可能会让你感觉更累，但定期运动有助于迅速提高能量水平。即使是短暂的散步也有扶助。循序渐进，逐渐增加强度和频率。
build up增高；加强
intensityn 强度（intense [课标新增词] + -ity）
frequencyn [课标新增词] 频率
graduallyadv [课标新增词] 逐渐地
Do relaxationexercises:Try relaxation exercises, such as meditation (冥想) or yoga (瑜伽). If you can, consider a trip to the spa. Spa interventions have been proposedas a way to manage COVID fatigue and may help improve muscle function and reduce muscularpain.
Do relaxationexercises:Try relaxation exercises, such as meditation (冥想) or yoga (瑜伽). If you can, consider a trip to the spa. Spa interventions have been proposedas a way to manage COVID fatigue and may help improve muscle function and reduce muscularpain.
做放松运动。 尝试放松练习，如冥想或瑜伽。假如可以的话，考虑往做一次水疗。温泉干预已被提议作为应对新冠愈后疲惫的一种方式，可能有助于改良肌肉功能和减少肌肉疼痛。
relaxation/ˌriːlækˈseɪʃn/ n 放松 （relax + -ation）
intervention/ˌɪntəˈvenʃn/ n [课标新增词] 干预
proposev 提议（proposal n [课标新增词] 提议）
muscular/ˈmʌskjələ(r)/ adj 肌肉的（muscle + -ar）
Practice measuredbreathing:To begin, find a few quiet minutes to breathe in the following pattern: four seconds in, six seconds out, and 1 second hold. Repeat.
Practice measuredbreathing:To begin, find a few quiet minutes to breathe in the following pattern: four seconds in, six seconds out, and 1 second hold. Repeat.
练习有节制的唤吸。首先，找几分钟清静的时间，以下列模式进行唤吸：吸气4秒，唤气6秒，保持1秒。重复进行。
measuredadj 缓慢谨慎的；克制的（measure + -ed）
Hum (哼曲子) or sing:It may sound silly, but humming or singing is one of the easiest ways to reduce anxiety, stress, and fatigue. The vagus nerve (交感神经) is a long nerve that goes from your brain all the way down your neck, chest, and abdomen (腹部), essentiallyconnecting the brain with the body.Activatingthis nerve by humming or singing stimulatesthe parasympathetic nervous system (副交感神经系统), which in turn helps you relax and feel less tired.
Hum (哼曲子) or sing:It may sound silly, but humming or singing is one of the easiest ways to reduce anxiety, stress, and fatigue. The vagus nerve (交感神经) is a long nerve that goes from your brain all the way down your neck, chest, and abdomen (腹部), essentiallyconnecting the brain with the body.Activatingthis nerve by humming or singing stimulatesthe parasympathetic nervous system (副交感神经系统), which in turn helps you relax and feel less tired.
哼唱或唱歌。 这听起来可能很傻，但哼唱或唱歌是减少焦虑、压力和疲惫的最简单的方法之一。交感神经是一条长长的神经，从你的大脑一直延伸到脖子、胸部和腹部，本质上是连接大脑和身体的。通过哼唱或唱歌来激活这条神经，可以刺激副交感神经系统，从而扶助你放松并感到不那么累。
essentiallyadv 本质上（近 basically）（essential [课标新增词] + -ly）
activate v 激活（active + -ate）
stimulate /ˈstɪmjuleɪt/ v [课标新增词] 刺激；促进
Eat a balanced diet:Eat healthy foods and stay hydrated; avoid unhealthy fats (like fried foods), processed foods, and excessive (过度的) sugar. If you’re experiencing digestiveproblems, avoid changing diets quickly as this may cause further metabolic (新陈代谢的) changes and make fatigue worse.
Eat a balanced diet:Eat healthy foods and stay hydrated; avoid unhealthy fats (like fried foods), processed foods, and excessive (过度的) sugar. If you’re experiencing digestiveproblems, avoid changing diets quickly as this may cause further metabolic (新陈代谢的) changes and make fatigue worse.
均衡饮食。 食健康的食物并弥补水分；不食不健康的脂肪（如油炸食品）、加工食品和过多的糖。假如你有消化问题，不要很快改变饮食，因为这可能导致进一步的新陈代谢转变，加重疲惫感。
stay hydrated保持身体的水分；补水
digestive/daɪˈdʒestɪv; dɪˈdʒestɪv/ adj 消化的（digest + -tive）
Realize you’ll have good days and bad days:Accept that you have good days and bad days. Fatigue and other symptoms may come in waves. Recovery isn’t linear, so one bad day doesn’t mean you aren’t progressing.
Realize you’ll have good days and bad days:Accept that you have good days and bad days. Fatigue and other symptoms may come in waves. Recovery isn’t linear, so one bad day doesn’t mean you aren’t progressing.
熟悉到你会有舒适和不舒适的时候。 接受你有舒适和不舒适的时候这个事实。疲惫和其他症状可能是一波接一波的。恢复不是直线式的，所以某一天的不舒适并不意味着你没有在恢复。
in waves一阵阵；一波波
linear/ˈlɪniə(r)/ adj 直线式的
Conserve (节约) your energy:At work or at home, prioritize important daily activities or tasks that need greater mental effort when you have the most energy.
Conserve (节约) your energy:At work or at home, prioritize important daily activities or tasks that need greater mental effort when you have the most energy.
节约你的能量。 在工作或家庭中，当你最有精力时，优先考虑完成重要的日常活动或更费脑力的任务。
prioritize/praɪˈɒrətaɪz/ v [学术词] 优先处理（priority [课标新增词] [学术词] + -ize）
本文来源 | 维克多英语
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