Diet Tips for Recovery

January 4, 2018 in Our News & Bulletins by Integrity Rehab

Recovering from injury can be a tiring and tedious process. Despite that, it’s important to stay on top of things when healing. This includes our diet. What we eat plays a major role in our body’s recovery process. Below are some diet guidelines to consider when recovering from any injury, be it a soft tissue or bone injury.

Cut out inflammatory foods. While inflammation happens because of the body’s healing process, too much inflammation is bad for the body. Over time it can inhibit the body’s healing ability and damage body tissue. Foods to avoid are refined sugars (cookies, candies, etc.), most oils, processed meats, and foods high in trans and saturated fats.

Eat protein. The amino acids in protein aid in wound healing. They also help keep the immune system strong. Protein itself plays a role in strengthening bones. Good sources are eggs, low-fat cheese, cottage cheese, yogurt, baked chicken, and soy-based foods. Limit intake of red meat as it is an inflammatory food.

Eat foods high in vitamin C and zinc. Vitamin C helps make collagen, which helps repair tendons, surgical wounds, and ligaments. Citrus fruits are high in vitamin C, but it is also in strawberries, kiwi, broccoli, and baked potatoes. Zinc is a superstar for healing. Most of the time, it’s found in animal foods such as meat, fish, poultry, and dairy. It can also be in whole grain bread and cereal, nuts, peas, and dried beans.

Calcium and vitamin D are known for bone health benefits. If recovering from a bone fracture, get your source of it from low-fat dairy foods.

With healing, diet is about the quality of calories, not just the amount of them. More than ever, it’s important to eat healthy while healing. If anything, one should be eating healthier than they normally do. Recovery can take time and effort, and diet is just part of it. If you are recovering from an injury, we are here to help. We can create a regimen designed to get you back on your feet as soon as possible and minimize long-term problems from your injury.