There is never a convenient time to be sick. Between work, exercise, plans with friends or family, and just general life responsibilities, it can be difficult to set aside a few days to take the time you need to recover from a cold, mild virus, or stomach bug. An illness can last a few days or a few weeks, and likewise take the same amount of time to fully feel oneself.
But once you’ve recovered from your illness and feel ready to get back into the regular rhythm of your life, it’s probably a good idea to be careful about picking up right where you left off. Jumping back in too quickly often means you end up stringing along an illness or it can put you back in bed. The most important thing is to listen to your body as you recover.
Keep reading for tips that will help you get back into your daily routine and regain health.
6 tips on how to bounce back
Ease back into exercise. Exercise requires energy, which may not be abundant since you started your recovery. Don’t push yourself too hard during your first few days on your workout routine. Start slow, work back to where you were before and remember to always stretch as your muscles may be tight and sore at first.
Eat restorative foods. When you’re sick, your body needs all the nutrients it can get to get you back on your feet, but it’s important to eat intentionally. “When you’re feeling lethargic, your appetite sometimes decreases, but being underweight increases your risk of infection,” says registered sports nutritionist Rob Hobson. “The body needs more energy to fight off infection, so focus on small nutritious meals to help curb your hunger. This could include soup, stew, eggs on toast or smoothies.”
Hobson also says that vitamins and minerals, such as vitamins A, B and iron, all play a role in the recovery process because they are all involved in the normal functioning of the immune system. He recommends focusing on foods like green leafy vegetables, orange-colored fruits and vegetables, whole grains, meat, fish and eggs.
Staying hydrated. Staying hydrated while sick is essential, but it’s also important during recovery. Drinking plenty of water can help relieve headaches, nausea, or fatigue—and flush out any toxins left over from an illness.
“Hydration is vital when you’re trying to fight infection and recover from illness,” says Hobson. “Drinking plenty of fluids is essential to help organs like your kidneys function well. Hydration also helps loosen mucus and relieve congestion if these are symptoms of your infection.”
If you’re not a fan of regular water, try adding lemon or mint to add some flavor. You can also try water packets with electrolyte solutions (no sugar) which usually have a selection of delicious flavors.
Create a to-do list. After taking time to recover, some may return to their lives with overwhelming odds. We recommend creating a to-do list to help you get back into daily life and work tasks and organize yourself and prioritize your time. This way, you can avoid overexertion.
Get fresh air. Skip the staff room you’ve been sick in and head outside to soak up some sunshine and fresh air.
well Sleep hygiene. Even if you feel better, that doesn’t mean your body has fully recovered from being sick. Getting enough quality sleep is a key factor in regaining your healthy self. You can manage your sleep hygiene by maintaining a regular sleep schedule, taking naps when needed, avoiding caffeine before bed, and limiting your screen time.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. This information should not be used to diagnose or treat your health problem or condition. Always check with your doctor before changing your diet, changing your sleeping habits, taking supplements, or starting a new fitness routine.