The Onset of the Cough
It was at the end of 2022 and the beginning of 2023 that I experienced a very tough cough during that winter. I caught a common cold, which everyone usually gets in the winter. At first, I didn’t think much of it and assumed I would recover on my own. However, as time passed, my symptoms worsened, and I found myself struggling with persistent chest tightness and a relentless cough day and night.
My journey to recovery from persistent chest tightness was not straightforward. A month later, realizing that my condition was not improving, I finally decided to visit a doctor. The appointment brought little relief—the doctor reassured me that it was just a normal cold. She recommended a blood test, which showed no issues, and prescribed no medication, assuring me that I would get better soon. Still, my discomfort lingered, making my journey to recovery from persistent chest tightness more frustrating than I had expected.The doctor tested my blood and my chest, but nothing was found.
Suspecting COVID-19 and Seeking Further Help
However, I began to wonder if it might be COVID-19. Another month passed, and I still didn’t improve. In March 2024, I went to another doctor at a different hospital. This time, I chose a private hospital, expecting better treatment. In Turkey, private hospitals usually make it easier to get appointments, and doctors tend to give more attention to patients. The doctor tested my blood and my chest, but nothing was found.
This was very difficult for me because I was afraid I had asthma. My cough had symptoms similar to asthma, and my chest felt tight. I struggled to run or walk quickly, and whenever I felt stressed, my chest would tighten. I experienced panic in narrow spaces, especially in the metro, which was terrifying for me.
The Struggle with Symptoms and Sleep
Despite keeping my window open even in winter, neither I nor the doctor understood the cause of my symptoms. The doctor suggested it might not be asthma but could be a heart spasm. She reassured me and prescribed a couple of medications for clearing my throat and nose. While they helped clear my nose and throat, they were not very effective. Whenever my chest tightened, my body produced mucus as a reaction. At night, I struggled to sleep due to the chest tightness and the sounds I made while breathing, which disturbed my wife and child.
Medication with No Effect
The doctor instructed me to use the medications for a week and return if I didn’t improve. After a week, I still hadn’t gotten better, but I lost hope and didn’t go back to the doctor. I knew they would likely just repeat the same process of prescribing medications. One thing the doctor didn’t ask me was how much sleep I was getting, which was crucial. During the winter of 2022 and 2023, I had a lot of work to do, especially as a new parent. It was expensive to raise a child in Turkey, and without government-backed healthcare, hospital visits were costly. I was working a lot and only sleeping four to five hours a night. As my coughing worsened, my sleep decreased, creating an exponential effect on my health.
Turning Point: Exercise and Sleep
The doctor never inquired about my sleep, which was vital for my recovery. When you have a cold, especially with a cough, your lungs need ample rest to recover. In the summer of 2023, I joined a gym and committed to a one-year membership. Although it was challenging, the more I exercised, the more tired I became, which helped me sleep longer. I aimed to go to the gym four to five days a week, but I often only managed two to three days due to my chest tightness, which frightened me during workouts. I preferred the top floor of the gym, where there were wide windows, as it made me feel less panicked.
Going to the gym significantly improved my sleep quality. I began to sleep longer and felt better overall, although I still experienced chest tightness when running or laughing. Before this, I had constant chest tightness, but by 2023, I had improved, though not completely recovered.
A Summer of Healing: Sun, Sea, and Vitamin D
In the summer of 2024, I decided to take some time to relax. My wife, son, and I went swimming almost five days a week at the beaches of Istanbul. During the first few days, I felt something magical happen; I felt like I was recovering from my chest tightness completely. I discussed this with my wife and decided to maintain this routine throughout the summer, as it was beneficial for all of us.
The more sun I absorbed, the better I felt. After returning from the beach, I started sleeping earlier, around 9 PM, whereas I previously couldn’t go to bed before midnight. This routine began to change my sleep patterns. The beach was only about thirty minutes away by car, located by the Marmara Sea in Istanbul. The more I visited the beach and soaked up the sun, the better I felt. During this time, I discovered another clue: I was deficient in vitamin D and possibly other nutrients. I realized that the more vitamin D I got, the better I slept, and the better I slept, the more my chest tightness diminished.
Conclusion: Recovery and Lessons Learned
I finally concluded that it wasn’t asthma, which brought me immense happiness. This was my story of recovery from chest tightness. I should also mention that this chest tightness caused shoulder and neck pain because the tightness forced me to bend forward. As I recovered from the chest tightness, I simultaneously alleviated my neck and back pain. If you want to read more about how I recovered from neck and back pain, please check out that article on my website.
Take care of your health, be cautious, and be aware of how you feel. You can often heal yourself without going to the doctor. Pay attention to your body, ensure you get enough vitamins, especially vitamin D, and most importantly, prioritize sufficient sleep. In our current era, we often think that working more is the solution, but we must not forget about our health. Take care of yourself.
Answers and Questions
Q. How Did My Wife Support Me During My Illness?
A. When I experienced a lot of coughing and chest tightness, my wife really supported me. She massaged my back with warm oil and tried other traditional therapies. I forgot the name of one therapy where she used an instrument similar to a cup, creating a vacuum on my back. She placed five to eight of these cups, which sucked my skin and tissue inside. They were somewhat helpful, but not very effective. I received massages almost every night before going to bed to ensure quality sleep. She was incredibly supportive during those difficult times and encouraged me to go to the gym. I am grateful to her.
Q. What Lifestyle Changes Helped Me Recover?
A. I went to the gym. After the gym, I got quality sleep, as I had enough rest. I went to the beach, which allowed me to get vitamin D. This led me to sleep earlier and longer, resulting in higher quality sleep. These lifestyle changes significantly contributed to my recovery.
Q. How Did Lack of Sleep Affect My Symptoms?
A. The less I slept, the worse my cough became. It had exponential effects; the less sleep I got, the more I would cough. The initial symptoms included chest tightness and continuous coughing, especially at night or whenever I was stressed or focused on tasks or projects. Essentially, it stripped away my focus during those times.
Q. How Did My Daily Routine Change Due to My Symptoms?
A. My daily routine really changed as a result of my symptoms. I couldn’t engage in deep work, get enough sleep, or enjoy life in general. It was terrible.
Q. What Were My Specific Fears About My Health During This Time?
A. The specific thoughts of fear I had about my health during this period were centered around the fear of being suffocated by my tightened chest, which led to the fear of dying. These were the most specific thoughts I experienced during this time. The fear of suffocation was particularly overwhelming and distressing.
Q. What Exercises and Techniques Helped Me Manage My Symptoms at the Gym?
A: The specific activities and exercises at the gym that help me manage my symptoms involve being present with my work and my exercises. I sync my breathing with the exercise. Whenever I lift something, I inhale, and whenever I lower something, I exhale. I maintain this rhythm throughout my workout. I sync my breathing pattern with my exercises.
