As life as we know starts to settle into its “new” normal and businesses begin to re-open there is a possibility that we or someone we know may get sick. So, what do you do if you get sick? Focus on your nutrition and staying active. These are the two best insurance policies you can give to your body.
First, focus on your nutrition. It is important to nourish yourself with healthy staples and fill in the gaps with supplements, as needed. As discussed in previous blogs, individuals getting healthy amounts of vitamin A, C, and D are better equipped to fight illness and recover faster.
- Drink lots of fluids. If you have any respiratory symptoms focus on hot drinks that can aid in breaking up mucus in your lungs. Adding lemon can give an extra boost of vitamin C. Kombucha and teas are great options to soothe the lungs and boost immunity.
- Add immune supporting whole foods to your diet, such as fruits and vegetables that are packed with vitamins and minerals such as vitamin C and A. Fill your plate with those foods. Also, focus on lean proteins and plant-based proteins, such as quinoa, lentils, beans, chia seeds, chlorella/spirulina, nuts and seeds help to build and repair tissues. Lastly, zinc and omega-3s are immune-supporting additions. You can consume Omega-3s from cold-water fish or supplements if fish is not palatable for you. Zinc can be found in legumes, seeds, nuts, eggs, shellfish, and meats. Zinc is found in cells throughout the body. It is needed for the body’s defensive/immune system to work function properly.
- Smoothies for Snacks. Smoothies are a great mid-day snack and can be very nutritious and satisfying. You can add chia seeds, greens, nut butters, yogurt, and fruits. Smoothies are a great way to feed my kids foods like spinach without them knowing.
- Sip on Bone Broth. Bone broth is rich in nutrients and minerals. You may easily make yourself or there are various brands that you may purchase. We buy ours at Costco. We replace water with bone broth often when cooking/boiling foods such as rice and pastas. Benefits of bone broth help to heal and seal your gut, protect your joints, keep collagen strong, boost your immune system, and help increase bone strength.
Secondly, movement is life and staying active can help keep you healthy and recover faster. You can still work out when you are sick, but you want to follow a few guidelines to determine if movement or rest is desirable. Opt for lower-intensity workouts like walking, jogging, and yoga. If you are coughing, exercise at home to prevent spreading of the illness.
Low intensity exercise is okay if your symptoms are limited to:
- Sore throat
- Coughing
- Runny or congested nose
Signs you shouldn’t exercise:
- Fever
- Vomiting, nausea, or diarrhea
- Worsening “above the neck” symptoms
- Enlarged lymph nodes
- Elevated heart rate
- Fatigue and weakness
Listen to your body, be gentle, and feed it healthy and satisfying foods. It is normal to get sick and can be a sign of a healthy immune system when it responds appropriately to the illness. By eating healthy and staying active you can support your immune system and shorten the duration of our symptoms so you may get back to doing what you love. Do you struggle to workout or know what exercises are best for you? Venture Fitness offers small group and yoga classes in a small group setting to help you reach your fitness goals. Small group classes focus on weight training, cardio, and flexibility training. Classes are suitable for all ages, sizes, and fitness levels. We are here at Venture to help you feel better, move and be a better you.
- Melanie Dockter, DC, CACCP
