Ask anybody who has been ill and I am sure that they will agree, it can sometimes be hard to bounce back from illness, without following some simple rules.
- Stay hydrated
- Eat well
- Rest often
- Keep pain under control
- Keep moving
- Have a positive attitude
- Be kind to yourself and accept the help of family and friends.
Staying hydrated is critical for fighting off illness. Fluids are essential for flushing out toxins and can help thin out mucus which makes it easier for the body to get rid of it.
Eating a balanced diet of at least five servings of fruits and vegetables to include the healing nutrients and vitamins that we require to fight illness and promote recovery.
Vitamin C helps heal wounds, strengthen blood vessels, and ward off infection.
Lycopene’s are powerful antioxidants that can boost immune function. They are found in tomatoes, apricots, guavas, watermelon, papayas, and pink grapefruit.
Foods rich in vitamins and nutrients such as zinc, selenium, vitamin D, vitamin C, echinacea, ginger, turmeric, garlic, and probiotics, aid recovery.
As a general rule, darker coloured fruits and vegetables are richer than lighter coloured ones when it comes to phytochemicals and antioxidants.
Carbohydrates provide ready energy, and they are crucial to a healing diet.
All carbohydrates are broken down into sugar when digested, but complex carbohydrates such as nuts, seeds, legumes, and whole grains break down more slowly than simple carbohydrates such as sugar and white bread.
The slower a carbohydrate breaks down, the less likely it is to cause a blood sugar spike.
Since these spikes can spark inflammation and lead to damage on a cellular level, you should avoid them if possible, but especially when you’re healing.
A measure called the glycemic index indicates how fast the body converts a food into sugar. If you can, stick with complex carbohydrates and other foods that have a relatively low glycemic index (below 55).
Read more here
Cutting back on sugar makes sense as it can make inflammation worse.
Protein is known as the building block of cell repair, and it also gives you energy as well.
Plant-based proteins such as beans and nuts have some advantages over animal proteins, especially if you don’t have much of an appetite.
In addition to having cell-repairing properties, plant-based proteins provide fibre and phytochemicals (which can help with healing) Read more here
Exercise also improves the healing of muscles, bones, tendons, and ligaments.
For example, it spurs the formation of collagen, which in turn helps injured tissues heal properly. It also appears to decrease the formation of fibrosis (excessive scar tissue).
Exercise helps us heal better and faster, so begin slowly and build up as you feel more confident. A gentle walk is a great way to start.
Lastly, practice a little self love and have good thoughts and a positive attitude, and accept any help from family and friends with grace.
Have an achievable goal and try to move forward each day, no matter how small the step.
©2022 gentlelifehacks.com | Author| Kathryn