Getting Back on Your Feet
Nutrition tips for recovering after illness or injury.
As you recover from an illness, an injury, or time spent in the hospital, your body is working overtime to heal and rebuild. Did you know the first 30 days of recovery are an especially important time? Following your doctor’s guidance during those first 4 weeks can be key to getting back on your feet.
Your doctor’s orders likely include instructions for medications, physical activity, and follow-up visits—along with recommendations on good nutrition to help in your healing. Choosing nutrient-rich foods can help speed up your recovery and prevent serious complications. Good nutrition can help maintain normal immune function by providing needed macro and micro nutrients .
All the cells, tissues, and organs in your body are made from amino acids, the building blocks found in protein-rich foods. Experts feel that 75 to 90 grams of protein per day give you a number of health benefits, including improved wound healing and lean body mass. And just as fitness buffs and athletes use protein as fuel, it’s important for you to add extra protein, above the minimum recommendation, to serve as fuel in your overall recovery and simply make you feel better.
Fruits and Vegetables
Fruits and veggies are good sources of fiber, which helps your digestion and bowel movements return to normal after an illness. Plus, they’re rich in antioxidants that help your body get rid of free radicals.
Vitamin C can help your immune system recover after battling an illness. Try to fit in the recommended daily allowance for adults of 75 to 90 milligrams.
If you’ve recently taken a course of antibiotics, you may be experiencing after-effects such as diarrhea. Antibiotics destroy infections—along with the “friendly” bacteria in your gut. Eating probiotics can help get your system back in balance and reduce your recovery time.
Protein: fish, eggs, lean beef, chicken, beans, nuts, dairy, Ensure Enlive with 20g of protein
Fruits and Vegetables: apples, grapes, broccoli, asparagus, carrots
Vitamin C: cantaloupe, oranges, grapefruits, red peppers, Brussels sprouts
Probiotics: yogurt, kefir, kombucha, kimchi, sauerkraut