You’ve had an injury, which happens even to the best of us. Whether it’s a fractured hip, a broken bone, strained muscle, or a torn ligament – your body is already working to get you back on your feet. While you map the road to recovery, don’t forget to stop off and fill the refrigerator with these important ingredients.
Katie Mersinger, Regional Dietician for Lutheran Hillside Village, has all the tips when it comes to having the right food on hand. “It’s important to make sure you’re eating well during any time that your body is repairing or recovering from an injury. These foods are great ways to help ensure that your body heals as quickly as possible.”
Greens – You’re mom was right! Eating your greens is very important. Rich in magnesium, potassium, vitamins, fiber and iodine, green vegetables have tons of benefits for your body especially when bouncing back from injury. Plus with such a wide variety of options and ways to prepare greens, you can’t pass up the opportunity to give your body that extra help in recovery.
Try: Kale, bok choy, spinach, parsley, green beans
Fruit – Many nutrients and anti-inflammatory properties are found in fruits, which can help reduce the swelling and maximize your body’s healing ability. Fruits can also reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers. Plus they’re quick, easy, and fun to eat!
Try: Grapes, blueberries, raspberries, oranges
Ginger – It’s been used as a part of early medicine going back to the Indians and the Chinese who are believed to have produced a ginger root tonic for over 5,000 years. Especially if you’re feeling a little nauseous ginger has been shown to help calm an upset stomach and aids in digestion.
Try: Ginger tea, ginger soup, ginger with fish, ginger stir-fries
Beets – Beets pack a punch when you’re down. The fiber in beets can help keep your blood sugar from spiking and add a boost in stamina since the natural phytochemicals and antioxidants help enhance tolerance to high-intensity exercise, making the road to recovery through exercise a “beet” easier.
Try: Russian beet salad, pickled beets, beet chips
Calcium and Vitamin D – Calcium and vitamin D are building blocks for keeping our bones healthy and strong. Getting enough vitamin D is essential for calcium absorption. Since our bodies lose bone density over time, calcium-rich foods help keep our bones strong as we age. If we experience breaks or fractures, calcium is an important component in the healing process.
Try: Milk, eggs, salmon, and yogurt
Water – Your body is 60% water. That water helps the body to absorb and transport nutrients and energize muscles among many other things. As your body heals, make sure it stays hydrated by drinking extra water. A good rule of thumb is 8 8-ounce glasses a day and even more so when recovering with sports drinks filled with electrolytes. Our sense of thirst goes away as we age, making it even more important to stay hydrated.
Try: Fruit-infused water with cucumbers, lemon, or fresh fruit.
“Your body needs time to heal and with good nutrition, and physical therapy in cases where it is needed, you will be helping your body keep the healing time to a minimum,” says Katie. “Help your body do its job by stocking up on the right foods”.
Have the foods but need the physical therapy? Lutheran Hillside Village offers semi-private rooms with a home-like atmosphere. Recover with personalized therapy and expert physical therapists. Call Sandy Vogel at 309-692-4600 for more information.
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