Perhaps more than any other year, staying healthy has been on our minds. We’ve been worried about COVID-19, first and foremost, but seasonal illnesses, like flu, have always been a point of concern. None of us like to be sick — I know I don’t! I hate the sluggish fatigue and brain fog, the feeling like I can do nothing except lay down and rest and wait for it all to pass.
Thankfully, there are things we can do to expedite the recovery process. While nutrition alone isn’t all it takes to overcome illness, it does play a major role in our ability to bounce back and feel better sooner rather than later. Here’s what you need to know:
5 Nutrition Guidelines for Recovery from Illness
1) Get more protein.
When we’re sick, it can wipe us out. We end up sleeping more and moving less. Because of this, our muscles tend to break down and grow weaker. Muscle loss can hinder your immune function and overall health, which hurts your recovery time. As you recover, plan for more added protein throughout your day. Have a boiled egg with breakfast. Beans and nuts, as well as meats (especially fish), are great sources of protein.
You’ll still want to limit your intake of red meat and processed meats, like sausage, pepperoni, and bacon, due to excess sodium content.
2) Hydrate.
I can’t stress how important it is to stay hydrated when sick and recovering. Because illness can cause appetite to suffer, we usually don’t drink enough fluids. On top of that, fever, as well as nausea and vomiting, can lead to dehydration. Water helps regulate body temperature, transport nutrients and waste, and, in general, keeps our bodies working like well-oiled machines.
Most of your hydration should come from water, though you can also find it in other beverages as well as fresh fruits and vegetables. It is recommended to drink between 8 and 10 cups of water per day. When you’re sick and dehydrated, you’re likely to need more!
3) Prioritize gut health.
Probiotics play a crucial role in bodily recovery and disease prevention. Your gut is your first line of defense when it comes to illnesses! Unfortunately, if you’ve been prescribed an antibiotic by your doctor, the good bacteria will be killed off along with the bad. As you recover, pack your diet with probiotic-rich foods so that you can get your healthy gut bacteria back. Consume things like yogurt with live cultures, pickled vegetables, kombucha, and sauerkraut. Not only do probiotics help defend against bad bacteria, but they help regulate your gastrointestinal system.
4) Get fresh fruits and vegetables.
When in doubt, eat fresh. When recovering from an illness, this is particularly important. You want to maximize nutrient density, particularly because you may find yourself battling a waning appetite. When you do eat, you want it to be quality fuel for your body’s systems — notably, the immune system!
Fresh fruits and vegetables are packed with the vitamins your body needs. Leafy greens fight inflammation and boost the immune system. Berries have antioxidants, which support the immune system, are anti-inflammatory, and antiviral. Not only that, but fresh fruits and vegetables have the fiber your body needs to maintain a regular, healthy digestive system.
5) Skip processed foods.
When you’re feeling sick, the last thing you want to do is cook. It’s all-too-easy to order in or hit a drive-thru. However, that fried chicken sandwich and fry combo is the last thing your body needs as it recovers — even if it will taste amazing (if you can taste anything, that is). These foods are nutritionally barren and often come with nasty amounts of sodium, sugar, and fat. Instead, opt for fresh food. That way, you can control the preparation and know that you are getting proper nutrition. The same can be said for your snacks. Avoid the chips and cookies and spring for fresh fruit or a handful of nuts.
Your Recovery Rule of Thumb
No matter what you’re recovering from — illness, surgery, or injury — you must prioritize proper nutrition. When you’re down for the count, it’s easier than ever to reach for fast, easy, feel-good meals. However, when you make hydration and nutrition your goal, you’ll find that your body bounces back more quickly. Regardless of your condition, use proper nutrition alongside doctor-recommended treatments to get back to your old self in no time.
What foods do you eat when you’re recovering from an illness? Share your favorite nutritious comfort foods in the comments.