Donegal Nutritionist Sorcha McElchar from Sorchas Healthy Life shares five tips for anyone who wants to eat well to support their recovery from an illness like Covid-19.
Recovering from illness is never easy. Sometimes it can feel like you’ll never feel like yourself again, but there are things you can do to help your recovery along.
As with most illnesses, recovery is not the time to think about losing weight. Even if you are overweight. Your body consumes a lot of calories during the recovery time. So even if you’re not very mobile, a nutritious, high-energy diet with plenty of vitamins, minerals, and protein is usually in the cards.
Here are some general nutrition and wellness recovery tips you can follow to speed up your recovery!
1. First, choose foods that are nutritious but tasty. Choose foods that are energy dense, as high in calories, with lots of protein. Some good foods for recovery include,
- Egg
- Fish, especially blue fish such as salmon, tuna, mackerel or sardines.
- Chicken
- Beans, any bean is full of protein and fiber.
- Dairy is easily digested for most people (unless your lactose intolerant is dairy intolerant)
- Nut butters like peanut butter or almond butter are great sources of protein and healthy fats.
2. Fruits and Vegetables they are super important, but since they are quite low in calories, try not to forget about protein and fat sources. Fruits and vegetables will give you those immune-boosting vitamins A, C, and E, as well as zinc, potassium, magnesium, and fiber. However, eating small fruit salads can be a great way to get your appetite back.
3. Stay hydrated! I cannot stress enough how important it is to stay hydrated when you are sick and during recovery from any illness. Normally water is fine, but if you’re not eating a lot of nutritional shakes or even homemade shakes with some protein powder (from a safe and reliable source, just to add calories and protein) it can be good. Electrolyte sports drinks with small, frequent snacks are also good.
Four. If you suffer from the dreaded loss of taste and/or smell, try experimenting with hot and cold foods, and different textures to see if you can connect your taste buds again. Use strong herbs and spices to make food more flavorful. Remember that fat is a carrier of flavor, so adding butter, cream, and oils can also enhance the flavor of foods and make food more palatable.
5. Sleep also plays an important role in recovery. A person’s sleep requirement increases with illness and recovery from illness. Sleep deprivation also significantly weakens a person’s immune system, making them more susceptible to illness and increasing recovery time. If you find it difficult to fall asleep, try to avoid sleeping medications if you can. Try natural options like infused with lavender or other essential oils, taking a warm bath before bed. Turn off all screens at least an hour before bed. Try reading a book or listening to an audiobook or guided meditation instead. Avoiding caffeine and alcohol several hours before bed can also help you get restful sleep. Taking little cat naps during the day is perfectly fine during recovery. Just like with food, you need to listen to your body. If you are tired sleep.
When you start to feel a little stronger, start moving as soon as possible. Even if it’s just walking across the room. Using resistance bands is also a great way to keep those muscles working, and there are plenty of seated exercises out there. With muscles if you don’t use them you lose them quickly!
Hopefully, these tips will give you something to work on on your way to recovery. Remember that our bodies are amazing and if we treat them right, they can do wonders!
If you would like to watch my video on “6 Tips for a Healthy Immune System” please click here!
Try something new at Sorcha’s ballet and dance classes at LYIT! Visit Sorcha page for more details: https://www.facebook.com/SorchasHealthyLiving/
Nutrition for Recovery: What to eat after an illness, with Vida Sana de Sorcha was last modified: February 11, 2022 for
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