October 24, 2024
Learn how to effectively recover from illness and it starts with taking time to recuperate.
Experts say we should give ourselves time to recover properly if we really want to get back to feeling our best.
Dr Jenna Macciochi, a lecturer in immunology at the University of Sussex and the author of Immunity: The Science of Staying Well says “It’s a bad move to rush back to normal after the acute symptoms abate without allowing time for convalescence.”
Here are tips to recover well.
1. Do too much too soon and you risk another bug
Getting back on the horse too soon is a false economy in terms of recovery. “All infections, even mild ones, take their toll on our bodies,” Macciochi says. “Not only does infection worsen nutritional status, with our bodies using up more nutrients to fight the illness, affecting the balance of minerals in the body, but during this time we’re more susceptible to another infection.”
Wait until two or three days after you feel better to start resuming normal activities, she says.
2. Your grandmother was right about chicken soup
Chicken soup isn’t just a comforting remedy; it’s scientifically backed as an effective recovery food. “It’s one of the more effective feelgood foods,” Macciochi says.
Chicken soup contains substances like carnosine, which supports immune cells, and various vitamins and nutrients that help ease mucus and inflammation in the airways.
3. Pack in the protein — eat yoghurt, eggs, and pulses
During infection recovery, increased energy and protein intake is crucial. Sarah Ballis, head of therapies at HCA Healthcare’s Harley Street Clinic, emphasizes prioritizing protein to prevent muscle loss and physical weakness.
She recommends sources like Greek yoghurt, eggs, nuts, pulses, seeds, and cheese, and advises including a good protein source at each meal.
4. Stretch or go for a gentle walk — but avoid the gym for 48 hours
Exercise supports a well-functioning immune system and boosts mental health. However, post-infection, your body needs to conserve energy for recovery.
Dr. Macciochi advises against strenuous exercise immediately after illness due to impaired coordination, muscle strength, and metabolic function. Instead, stretch at home or take gentle walks once acute symptoms subside, and gradually return to normal exercise routines a few days after full recovery.
5. Naps speed up recovery
Sleep is crucial for a strong immune system and recovery. “Sleep impacts our bodies’ defense systems,” says Dr. Macciochi, noting that both sleep duration and quality affect immune function. Illness can worsen sleep quality, so prioritize rest and take naps to ensure you get around eight hours of sleep a night.
6. Garlic fights infection
Garlic is a powerful antioxidant with antibiotic properties that fight infections, says Dr. Macciochi.
Regular consumption may help treat and prevent upper-respiratory viruses, according to the Avicenna Journal of Phytomedicine. Raw garlic is more effective, needing only one-third the amount compared to cooked.
For maximum benefits, chop, grate, or crush a clove and let it sit for a few minutes to allow the enzyme alliin to convert to the potent compound allicin.
7. Boost immune cells with a zinc supplement
Zinc is essential for immune cell function and is not stored in the body, so regular intake from sources like meat, poultry, shellfish, nuts, and seeds is necessary. Our ability to absorb zinc declines with age, making supplements advisable, especially after 60.
Short-term zinc supplementation (10-40mg) at the first sign of a cold can reduce the virus’s duration by preventing it from binding to the nose lining. Pairing zinc with the flavonoid quercetin enhances absorption.
Long-term zinc supplementation is not recommended due to potential gastrointestinal upset and interference with copper and iron absorption.
8. Eat fermented foods
Gut health can suffer after an infection, so consuming plenty of plant foods and fermented foods like kimchi, kefir, and kombucha can help. A probiotic supplement with strains such as Lactobacillus rhamnosus GG, Bifidobacterium lactis BB12, and Lactobacillus paracasei CASEI 431 may reduce illness duration and severity. However, they are not a substitute for a healthy diet in aiding recovery.
9. Have a curry
Turmeric, commonly used in curries, is known for its antiviral and antibacterial properties, largely due to curcumin, one of its active ingredients.
A study in the Journal of General Virology suggests curcumin can help eliminate certain viruses. “Turmeric is a good inhibitor of viral entry into our cells,” Macciochi says. “Add it regularly to meals with some oil and black pepper to boost absorption in the body.”
10. Take Vitamin C for Recovery
While a deficiency in vitamin C can increase your susceptibility to colds, high-dose supplementation generally doesn’t prevent them. However, taking 1-2g of vitamin C daily may reduce the severity and duration of symptoms once you catch a virus.
This is especially effective for people under intense physical or mental stress. Research shows that in such stressed groups, vitamin C supplementation can halve the duration of a typical cold.
11. Moderate Alcohol Consumption During Recovery
While one glass of wine can help you relax if you’re recovering from a cold, avoid drinking more. Excess alcohol disrupts sleep and can dehydrate you, both of which can negatively impact your recovery.
Prevention is better than cure so read our post on How to Avoid The Common Cold.
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