As an occupational therapist, my career has taught me that the path to recovery is not just about therapeutic exercises and rehabilitation sessions; it's also intricately linked to the choices we make on our plates several times a day.... yes you, that cookie does not count as dinner! We have all heard that we are what we eat, but the importance of this usually gets lost on us. What we put into our bodies is literally how we function. Poor fuel leads to poor results. Nutrition plays a pivotal role in the healing process, influencing everything from tissue repair to overall well-being. In this blog post, we'll explore the essential connection between nutrition and recovery, highlighting specific numerical values and targets that can pave the way for a faster and more effective rehabilitation journey. Small changes can lead to big changes!
Protein: The Building Block of Recovery
Protein is crucial for repairing damaged tissues and promoting muscle strength. Your body actually needs more protein as it is repairing and healing. Those that have undergone surgery are especially working to heal internally and close the wounds. Patients undergoing rehabilitation should aim for a daily intake of 1.2 to 2.0 grams of protein per kilogram of body weight. Sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein options should be incorporated into every meal. One of my favorite ways to load up on legumes- Chickpea pasta. Add your favorite sauce and you will never notice the difference to real pasta and you just consumed all the good stuff with a protein filled meal. What more nutrition for healing? Start your day with protein peanut butter balls.
Caloric Intake: Fueling the Healing Process
Adequate calorie intake is essential to provide the energy necessary for the body to heal and regenerate. Your body needs fuel to function at its highest level, just like we cannot expect to car a run with no gas, we need fuel in the tank at all times too. Patients should aim for a caloric intake that meets their individual energy needs, with a focus on nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats. Try to limit packaged foods as these contain extras and additives that is more junk for your body to process.
Hydration: A Foundation for Recovery
Dehydration can hinder the healing process, affecting blood circulation and nutrient delivery to injured tissues. Ensure a daily intake of at least eight 8-ounce glasses of water, and adjust this amount based on individual needs, physical activity, and climate. This number again increases after injury and especially after surgery. Set goals for yourself throughout the day to keep on track- A full water bottle before lunch, another after lunch, another in the car ride home, another after your work out. This will keep you honest and realize where you might be falling behind. Getting in the car after work and haven't refilled your bottle all day? Get chugging!
Vitamins and Minerals: The Healing Touch
Incorporating a variety of fruits and vegetables provides a spectrum of essential vitamins and minerals. Vitamin C aids in collagen formation, supporting tissue repair, while vitamin D plays a crucial role in bone health (for all my osteopenia and osteoperosis people, this is for you!). Aim for 5 servings of colorful fruits and vegetables daily, ensuring a diverse nutrient profile. Eat the rainbow, friends! The more colors on the plate the better. This not only helps you recover faster but it can also help prevent injuries in the first place. Having strong bones and muscles is the best for of injury prevention.
Omega-3 Fatty Acids: Anti-Inflammatory Allies
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, possess anti-inflammatory properties that can aid in reducing inflammation associated with injuries. After an injury our body starts an inflammatory process to heal. Just like anything, inflammation is only good in moderation. We want to use good foods to help control excessive and full body inflammation. Aim for at least two servings of fatty fish per week or consider omega-3 supplements under the guidance of a healthcare professional.
Calcium and Phosphorus: Strengthening Bones
Especially important for patients recovering from fractures or bone-related injuries, a daily intake of 1000-1300 mg of calcium and 700 mg of phosphorus is recommended. Dairy products, leafy greens, and fortified foods are excellent sources. Consume this in combination with your Vitamin D and C for the strongest bones around.
Nutrition is often under-considered but needs to be brought to the forefront in the journey of healing and recovery. By understanding and implementing these tricks, numerical values and targets, individuals can optimize their nutritional intake to support the body's innate ability to heal. A well-nourished body is better equipped to overcome challenges and embrace a holistic path to recovery. Add a great strength and mobility exercise routine into the mix and you will be unstoppable!