Things happen. It doesn’t matter how strong we are, how fast we are, or how hard we work. Our bodies have limits. We can only take so much. That’s just a part of life. 

Everyone gets injured, and when they do, they need to take time to heal. 

We’re told that healing is something our bodies do naturally. It’s an autonomous process, and to a certain extent, that is true. Rest can aid in repair, but sometimes, it’s not enough. Some patients need to undergo physical therapy. That’s not always an easy road to take. It could require hard work and determination. But with the right diet, you can speed up that process, motivate yourself, and build a foundation for a stronger future.  

Neglecting Ourselves: How Diet Falls to the Wayside After an Injury

When someone is injured, they’re not out and about moving and walking. Many people don’t even leave their homes. They shrink into themselves. Their zest for life dissipates, and oftentimes so does their appetite. 

Patients tend to avoid eating during their recovery process, and that can be problematic. 

Think of your body as a construction zone with workers moving back and forth, rebuilding the site of an injury. In order for those workers to complete the job, they need to be supplied with an ample supply of building materials in the form of nutrients. This can be a hard concept for many people to understand.

For most, dieting and nutrition mean controlling intake, depriving the body, and fighting cravings. It’s about shedding pounds and slimming waists, not eating more. But it’s different when you’re healing.

Patients should consume roughly 15 to 20 calories per pound of their body weight when they’re in recovery; otherwise, tissues like ligaments and muscles could break down, which could stunt regrowth. 

Of course, it’s not enough to just eat. When you’re building something, you have to use the right materials–stone, not sand; cement, not glue–or else the structure won’t hold, and in some cases, it might not get built at all. That’s also the case with our body’s healing process. It requires certain ingredients, and when we’re injured, we’re a lot less likely to consume them. 

Finding the Right Ingredients: What Types of Nutrients Does the Body Need to Heal?

Nutritionists divide nutrients into two main categories: macronutrients and micronutrients. Macronutrients are the nutrients we eat in the largest amounts. They make up the majority of our diet. They provide the body with energy and they help maintain vital systems and structures. Let’s take a closer look at them and how they can aid in healing. 

• Carbohydrates - Healing is energy intensive. Carbohydrates fuel that process. If you want to make the most of that fuel, stick with complex carbohydrates, including whole grains, brown rice, and lentils as opposed to simple carbohydrates, like refined sugar and white bread.
• Protein - Protein is the building block of our muscles. It’s like the bricks used to build a wall. Without it, the body won’t have the materials it needs to heal, and your muscles will start to deteriorate. This could leave you vulnerable to another injury down the line. Nutritionists usually recommend sticking with high protein meats, like chicken and fish as opposed to pork and red meat. 
• Fat - Fat is the big bad in the world of nutrition. Everyone does their best to avoid it, but certain types of fat are capable of creating an environment cohesive to recovery. This is accomplished by reducing inflammation, which gives regenerative cells the space they need to rebuild. Try to avoid trans fats and saturated fats. They’re known to have the opposite effect. Instead focus on omega-3 fatty acids and things like olive oil, salmon, and avocados. 

Water does not act as a macronutrient, but in this case, it is just as vital. It has several benefits. It can decrease inflammation. It purges the body of waste, and it increases blood flow to the injury site, helping to flood it with the workers necessary to rebuild. Patients should always make an effort to stay hydrated. 

Micronutrients are essential dietary elements that are consumed in small quantities, including vitamins and minerals. They can strengthen the body, reinforce its natural mechanisms, and in some cases, they provide the building blocks needed for healing. Let’s take a look at some of the most important micronutrients and how they can help. 

• Vitamin C - Is involved in all facets of healing. It can aid in repair and regeneration, and it’s especially useful in the creation of connective tissues. It can be found in many different types of foods, including citrus, tomatoes, and broccoli. 
• Zinc - Zinc is capable of reducing inflammation and strengthening the immune system. It also aids in healing and tissue repair. Legumes including beans and lentils are a great source of this mineral. It can also be found in egg yolks and whole grains. 
• Calcium - Calcium plays an important role in bone health, which means it’s often recommended to patients who are healing from fractures. It can also aid in muscle repair. It can be found in yogurt, milk, beans, lentils, and leafy greens. 

PhysioRX: Combining the Best of Physical Therapy and Nutrition in Park Slope, Brooklyn, NY

Are you tired of sitting on the couch waiting to recover? Would you like to be faster and stronger than you were before your injury? Are you ready to learn what it takes to reach your goals?

If you said ‘yes’ to any of those questions, then PhysioRX is the place for you. We’ll provide you with all of the training and assistance you need to shorten your recovery time, build back muscle, and restore mobility. No more crutches. No braces. No casts. Just you–whole and ready to face the world. 

Contact us today!