What to Eat After a Run
We all know the importance of fueling up postrace or workout—but some foods can restore muscles, strengthen bones, and reduce inflammation better than others. Wondering what to eat after a run? Stock up your fridge with these 30 nourishing products that help you recover faster and stay healthy through the season.
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Your muscles are broken down during a workout, and protein is key for building them up again. Greek yogurt, which contains more protein than regular varieties, is an easy snack to grab out of the fridge postrun. Try to opt for plain versions, which have about 6g of sugar and 15g of protein per serving—flavored varieties can be sneakily loaded with sugar.
Hearty, rib-sticking oatmeal not only warms you up after your sweat dries. It also provides complex carbs to help replenish depleted energy stores—without causing a crash later.
We know, avocado toast is the trend that won’t quit—but the combination of healthy monounsaturated fats from avocados and whole grains from toast makes for a great (and easy) post-run bite. Sprinkle on salt for a little extra sodium.
If the last time you saw this food was at your grandparents’ house, it’s time to bring it to your own refrigerator. Cottage cheese is packed with protein and calcium, and its relatively high sodium content is great for recovering from sweaty runs.
Whether you like it fried, roasted, baked, or added to a soup, tofu is an excellent source of protein (it contains all nine amino acids, making it a complete protein), iron, calcium, magnesium, and zinc.
This classic protein workhorse can be added to literally anything—try them fried on top of toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble.
This protein-packed, superfood fish is also chock-full of omega-3 fatty acids and vitamin D, which can strengthen bones and help prevent osteoporosis.
We know—prying fish from a can is a bit weird. But salty sardines, like salmon, are an excellent source of protein and bone-boosting fatty acids, as well as essential vitamins like B12.
Whey protein has been somewhat neglected in favor of whole foods as of late, but that doesn’t mean it isn’t a good recovery food. Look for brands that are low in sugar, then blitz up with berries, oats, and milk for a nutrient-rich smoothie.
When you’re depleted after a run, it’s tempting to reach for a sugary granola bar. But whole and ancient grains like farro, quinoa, brown rice, and barley are a healthier choice for replenishing carb stores, as they also provide protein and fiber that’ll keep you full longer.
A handful of nuts—such as almonds, cashews, hazelnuts, and pistachios—goes a long way in satisfying your protein, fat, and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.
If you’ve ever felt nauseous after a particularly hard session, ginger is a life saver; but while the rhizome’s stomach-settling abilities are well known, its other benefits, like reducing inflammation, may be less so. Brew a pot of ginger tea for a warming recovery drink.
The no-frills staple shouldn’t be overlooked: one glass of skim provides about 10g of protein, plus bone-building calcium and vitamin D.
For a quick hit of protein and fat, nut butter—think peanut, cashew, or almond varieties—can be slathered on toast, stirred into yogurt, or melted and drizzled on a warm grain salad.
The cruciferous vegetable is an excellent source of vitamin K, calcium, magnesium, zinc, and phosphorus—all nutrients that are crucial for maintaining healthy bones.
Yes, you can indulge that sweet tooth—dark chocolate is a powerful antioxidant, and can help to reduce inflammation. Aim for varieties that are about 70 percent cocoa.
The citrus juice replenishes your carb stores, provides immune-boosting vitamin A and beta-carotene, and can help reduce inflammation.
While you shouldn’t eat red meat every day, having beef after a long workout is a great way to replenish protein and iron.
Whole Wheat Pasta
Whole wheat versions of the go-to meal for runners offer protein, fiber, minerals, and complex carbs. Make a batch, then toss it with olive oil and veggies for a rounded meal.
While these foods can be sneaky sugar bombs, their high carb profiles make them great for a quick energy boost during or after a run. Figs, dates, and plums also provide fiber, which keep you full between meals.
A staple in Asian cuisines for centuries, turmeric is a powerful anti-inflammatory agent. Add a shake of turmeric to hummus for a great postrun snack.
Packed with complex carbs, fiber, potassium, and iron, this starchy root vegetable is the perfect base for a postrun breakfast hash.
These dark greens are chock-full of vitamin K, which helps produce proteins that strengthen bones.
These ruby fruits are one of the few foods that contain lycopene, which has been linked to a reduced risk of osteoporosis.
This bright blue superfood is the king of antioxidants—toss a few in your oatmeal or yogurt to help reduce inflammation.
Like tomatoes, watermelon also contains lycopene, which reduces muscle soreness. Containing almost 90% water, the melon is also a great hydrator.
These legumes are high in fiber and protein, which makes them a fantastic plant-based protein source. Toss them in olive oil and seasonings, then roast them in a hot oven for about 25 minutes for a crunchy, satisfying snack or topping.
Made from simmering chicken bones low and slow, this popular broth is said to alleviate joint pain and promote healthy bones. After a cold run, sip it straight from a mug, or use it as a base for a satisfying soup.
Hailey first got hooked on running news as an intern with Running Times, and now she reports on elite runners and cyclists, feel-good stories, and training pieces for Runner’s World and Bicycling magazines.
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Top 10 Foods to Eat After Surgery to Promote Healing
Simple and Delicious Foods that Help You Recover Faster
Surgery is a common event as we age. In your lifetime, you will most likely go in for surgery or take care of someone recovering from surgery. There are over 48 million surgical procedures done every year and 72% of all surgeries are experienced by those over the age of 45.
It could be a fall, a car accident, a new health condition or a chronic health condition that leads to a trip to the operating room. Recovering from hip replacements, cataract surgery, fracture repair, cancer operations, biopsies, heart surgery and back operations are the most common.
Every type of surgery, even planned and elective surgeries, are a source of trauma to one’s body. After surgery, you or a loved one may experience a higher risk of:
- Decreased mobility
- Weight loss or gain
- Loss of energy and motivation
But don’t get scared! Your surgery is meant to improve your quality of life. There are a few key things you can do to have a smooth transition from the hospital to your home. One of the most important things to focus on while healing from surgery is nutrition.
The 10 Best Foods to Eat After Surgery to Promote Healing
There are 10 foods that will provide your body with the energy and nutrition it needs to fight off infections, accelerate healing, increase your strength and energy and maintain your nutrient stores. The best part is these top 10 foods are delicious! They are also much more enjoyable when shared with a friend or family member to help you stay engaged and happy during recovery.
Antioxidants are a powerhouse of nutrition that help the body repair damage. Perfect for after surgery!
Fruits with antioxidants include:
- Goji berries
Berries are also an excellent source of vitamin C. Research shows that vitamin C is helpful in rebuilding collagen and soft tissue, meaning your incision site will heal quicker.
The vitamins and minerals you will find in vegetables are some of the most important nutrients in your healing diet.
Eat these vegetables as a snack or part of a meal:
- Sweet bell peppers
- Brussel sprouts
- Sweet potatoes
Including these veggies in your daily diet adds a healthy source of carbohydrates, which will help you battle the fatigue that is commonly felt after coming home from the hospital. Carbohydrates provide your brain with energy and stop muscle from breaking down. Your body will also get a boost of vitamin A and C. Another great benefit is that the fiber in a diet high in vegetables reduces constipation, which is a common side effect of pain medication and decreased mobility.
Fats (nuts, oils, fish)
Remember, healthy fat is your friend. Especially following surgery, healthy fat helps your body absorb all those yummy vitamins you are getting from your fruits and veggies. Fat is essential for strengthening your immune system and decreasing your chance of infection.
Healthy fats to include:
- Olive oil
- Coconut oil
Fats provide you with a long-lasting source of energy. Many types of fats and nuts are high in vitamin E, particularly almonds. Vitamin E also helps wounds heal faster and reduce the appearance of scars.
Dark Leafy Greens
Leafy greens may not be as popular as colorful berries and yummy fats, but they are vitally important! A hearty serving of green on your plate (or in your smoothie) gives you a dose of vitamin A, C, and E, as well as vitamin K, which is essential for blood clotting.
Incorporate these vitamin-rich, dark leafy greens:
- Swiss chard
- Bok choy
- Mustard greens
- Romaine lettuce
You will also be absorbing the B-complex vitamins, which help with energy levels. Don’t forget fiber, iron, magnesium, potassium and calcium. Greens are like a multivitamin!
Meat or Other Alternatives
As you age, it is important to eat adequate amounts of protein. Following surgery, your body needs a high amount of protein and iron. Your muscles have been potentially damaged, moved and manipulated during the surgical procedure and now needs to repair those muscles. Amino acids in the protein help repair muscle damage by regenerating tissue and speeding up wound healing. Iron will help you regain your energy levels more quickly as iron creates new blood cells.
Stock up on iron and protein through foods like:
- Beans and lentils
After surgery, you may find that you have difficulty digesting or even chewing tougher meats. Try meats that have been slow cooked in sauces or ground meats. Another excellent source of protein is our next powerhouse food.
Nature has provided us with an ideal healing food neatly packed in a shell. Eggs are a traditional first meal to serve to invalids and recovering individuals and with good reason.
One egg provides you with:
- 6 Grams of protein
- Vitamins A, E and K
- B complex vitamins (including B12)
- Folic acid
All those nutrients we have already discussed as being vital for a quick recovery. The best part is that eggs are easy to serve and prepare.
Probiotics are the happy, healthy bacteria that your body needs to digest food, provide mental balance and fight off all the germs and infections you are prone to after a hospital stay or procedure. Some of the most common forms of probiotic-rich foods are:
Surgery can be rough on your system. Anesthetics, antibiotics and painkillers upset the delicate balance in your gut leaving you with digestive upsets, constipation and nausea. A healthy dose of probiotics can help to regulate your system.
Brightly colored fruits
Who says that healing foods are boring? After surgery, it is even more important to eat all the colors of the rainbow. Pile a bowl full of the brightest colored fruits and veggies and get a good dose of vitamin A, C, carbohydrates, fiber, antioxidants and the nutritious calories your body needs to bounce back.
Fiber is essential following surgery to avoid the discomfort of constipation. Fruits provide that fiber with a dose of color, vitamins and energy boosting carbs.
Ask your friends to bring by:
Not only are fruits a powerhouse of healing nutrition but they are also light on the stomach and ideal for small, regular portions.
Eating plenty of whole grains after surgery will provide your body with the carbohydrates your brain needs for energy and stops your muscles from breaking down. Whole grains also give you another dose of fiber. You are going to feel tired and worn out following your surgery and the right kind of carbs will bring your energy levels up.
Round your plate out with:
- Whole wheat or rye sourdough breads
- Steel cut oats
- Wild rice
The bulk of your vitamins and minerals will be coming from your healthy fats, veggies, fruit, and proteins. But carbohydrates are an important part of the healing puzzle.
The easiest and most overlooked thing we need after surgery is water. Don’t forget your body is made up of 55-65 percent water. Dehydration is common and maintaining adequate levels of hydration will help you recover quicker. Depending on the type of surgery you have and the medications you are on, your requirements for fluid may be higher than usual.
If drinking plain water is unappealing you can try:
- Flavoring your water with lime or lemon
- Drinking coconut water
- Eating high water content foods like soup
- Preparing a smoothie with extra fluid
- Drinking herbal teas (either hot or cold)
What Nutrients Do You Need After Surgery to Promote Healing?
Surgery drains your body’s reserves. By providing your body with these essential nutrients you may have an easier recovery. This list of nutrients covers many of the challenges that your body is facing while you heal. But every person’s needs are different. Talk to your doctor or a registered dietitian to set up an eating plan that meets your specific needs.
It takes time and effort to cater to the changing nutritional needs of seniors. That’s why we encourage our caregivers to cook healthy meals for their clients as part of our Balanced Care Method™ training. To learn more about how caregivers can support the well-being of your loved one, call a Care Advisor today at 650-770-1456 or click here to schedule a free assessment and learn more about how we can support your needs.
13 Remarkable Nutrients for Recovery After Surgery
Each of these nutrients play an important role in helping you heal. Eating a well-balanced diet can help you get all these nutrients. The foods listed are suggestions that are high in each nutrient but there are many other sources.
Antioxidants help the body to protect and repair itself.
Top 3 foods: berries, grapes and spinach.
Calcium helps to build strong bones, as well as regulate nerve impulses, blood clotting and muscle strength.
Top 3 foods: kale, yogurt and almonds.
Carbohydrates provide energy for your muscles, brain and nerves. You’ll need this energy for healing.
Top 3 foods: whole grains, carrots and sweet potatoes.
Constipation is a common risk after surgery. This can be caused by a lack of activity and pain medication. Fiber is a necessary bulking agent that keeps your system moving.
Top 3 foods: raspberries, nuts and beans.
Most surgeries will involve an expected loss of blood. Iron is vital for the creation of new red blood cells.
Top 3 foods: garbanzo beans, spinach and cashews.
Magnesium provides a soothing, relaxing effect. Adequate amounts of magnesium can relieve sore muscles and promote better sleep quality.
Top 3 foods: nuts, seeds and avocado.
Potassium keeps your heart healthy, grows new cells and assists your muscles with their work.
Top 3 foods: squash, sweet potato and white beans.
Protein (Amino Acids)
The amino acids in protein help to rebuild the damaged tissue. Protein also speeds up how fast your incision will heal.
Top 3 foods: eggs, poultry and beans.
Vitamin A will help your body to build up new bone, tissue, mucus membrane or skin. This is especially important if you have had surgery on your bones.
Top 3 foods: carrots, sweet potatoes and apricots.
Vitamin B is needed to create red blood cells and keep your brain functioning.
Top 3 foods: meat, seafood and eggs.
Vitamin C provides the collagen protein that is responsible for repairing tendons, ligaments and healing both your incision and the repairs inside your body.
Top 3 foods: oranges, strawberries and bell peppers.
Vitamin E belongs to the antioxidant group. These help your body to make healthy red blood cells and use vitamin K.
Top 3 foods: sunflower seeds, swiss chard and asparagus.
Without vitamin K, your blood is not able to clot. Clotting is vital for wound healing after surgery.
Top 3 foods: brussels sprouts, broccoli and romaine lettuce.
Foods to Avoid After Surgery
It is just as important to look at which foods are slowing your body’s healing. Food can either be medicine or poison for your body. Although you might be desperately craving a sweet treat, remember that these foods can rob you of a quick healing time and increase your risk of infection.
- Added sugars. Food and drink with added sugar offer your taste buds a quick reward. But the added sugar is high in calories and gives your body no nutritional value. You may feel a short burst of energy and alertness but will quickly feel more drained and tired. Bacteria and viruses thrive on sugar, which is one more reason to avoid sugary foods after surgery. You want to keep your body strong since sugar will only weaken your body and strengthen the germs.
- Highly processed foods. After surgery, you may have a small appetite and be tempted to indulge in whatever sounds good. Highly processed foods are usually white, sweet and come in a package. Or they are artificially colored. These foods primarily provide your body with carbohydrates. This causes blood sugar spikes and high insulin levels. Both drain your body of energy and the ability to heal. Processed foods are also often stripped of fiber, which helps to keep your bowels moving. After surgery constipation can be a serious and uncomfortable condition. Counter this problem by adding extra vegetables and limiting processed foods in your diet.
- Alcohol. You might look forward to having a drink to unwind or relax post-surgery. But alcohol slows down the rate of blood clotting and makes your blood thinner. This can cause your incision to take longer to heal and you will also have an increased risk of bleeding. Alcohol also impairs your immune system, putting you at a higher risk for infection. Following surgery, you will heal faster when there is less swelling. Alcohol causes blood vessels to swell. One of the biggest reasons to avoid alcohol is how it affects your pain levels. You may think that a drink will help you feel better, but alcohol does not mix well with pain medication prescribed by your doctor. It can even be deadly to mix alcohol and pain pills.
Tips for a Fast Recovery after Surgery
Along with eating healthy after surgery, here are a few tips that can help you get back on your feet quicker.
- Manage your pain. You will experience pain after your surgery but following the pain medication plan that your doctor gives you can help. Make sure you are able to move comfortably. To help you sleep, you may want to ask your doctor if they recommend you take something before heading to bed.
- Get adequate rest. Sleep is when your body can repair and heal. Make sure that you set aside time each day for rest. Set up your night environment to be comfortable and calming and allow yourself regular rest periods throughout the day.
- Get moving. Physical activity is just as important as rest. Do not push yourself to the point of injury. Talk to your doctor or physical therapist about what activities you should be doing. Lying in bed all day can increase your risk of infection, pneumonia, and blood clots. Appropriate amounts of movement will help the flow of your blood, which can improve the healing process.
Proper nutrition and exercise can be difficult to maintain when you are on your own. Home Care Assistance caregivers are trained in nutrition and can assist with preparing meals, grocery shopping and even serve as a friendly face to sit with you as you eat, helping make a smooth transition home from the hospital. Our caregivers can also remind you to take your medicine, help set up a sleep-conducive environment, or assist with physical exercises.
Give yourself (or your loved one) the best possible chance for a speedy and uneventful recovery from surgery by stocking up on nature’s best medications: food. The types of food you eat will vary depending on your surgery and the medications you are on so talk to your doctor about your post-surgery diet.
But no matter your restrictions, this list of foods will benefit you in the following ways: these foods will decrease infections, speed up the healing process and increase your strength and energy.
Antioxidants – Research Continues to Reveal Their Health-Promoting Effects
The Best Foods to Every Vitamin and Mineral
The Case for Eating Butter Just Got Stronger
11 Best Healthy Fats for Your Body
What is MIND Diet?
EGGS-actly What You Need to Build Muscle
The Health Benefits of Probiotics
Best Foods to Eat After Surgery
The Best Foods After Surgery
Nutrition: Great foods for Getting Vitamins A to K in Your Diet
Learn about Home Care Assistance’s elderly, in home care by reading here.
What to eat to recover from illness
When recovering from illness, your body is working extra hard to repair and rebuild itself. Any type of illness can cause low energy and a loss of appetite, leading to depleted nutrients and weight loss. So choosing foods that give you the right nutrients and building blocks for healing is essential for returning to good health. Here’s my guide to the foods that will help you come back fighting fit.
Probiotics for good bacteria
If your doctor has prescribed you a dose of antibiotics to beat a nasty bacterial infection, you may experience digestive after effects such as diarrhoea and/or bloating. This occurs because antibiotics also destroy the ‘friendly’ bacteria in your gut, which aid digestion and help prevent the overgrowth of harmful bacteria.
As 80 percent of our immune cells are located in our gut we need to make sure our friendly bacteria is replenished. We can do this using by eating probiotics, which are healthy bacteria found in certain foods. Foods containing the healthy bacteria L bulgaricus, L casei and S thermophiles help reduce the incidence of antibiotic-related digestive disorders.
Best found in: Natural yoghurts and probiotic drinks.
Your body uses protein to build and repair tissues. We also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. For this reason, you require sufficient protein in your daily diet. Harvard School of Public Health recommends getting at least 46 to 56 grams of protein every day. You may need slightly higher amounts after an illness.
Best found in: Lean meats, spinach, poultry, fish, beans, eggs, tofu, nuts and seeds.
Vitamin C is vital antioxidant to help your cells’ recovery after battling an illness. Also known as ascorbic acid this water-soluble vitamin helps stimulate white blood cells which help attack and destroy any invading pathogens.
Best found in: Papayas, bell peppers, broccoli, strawberries and kiwi fruit.
Keeping yourself hydrated is very important during an illness. Dehydration can lead to fatigue, weakness, light-headedness and nausea. You may lose fluids due to a loss of appetite or through diarrhoea and vomiting. Along with water you can keep yourself hydrated through herbal teas. Dandelion tea is especially good as its chemical compounds may help clear toxins from your body, thereby enhancing your immune system’s ability to destroy infection-causing agents.
Best found in: Water and herbal teas – especially dandelion.
Last updated Friday 12 February 2016
First published on Thursday 5 November 2015
Eating for Strength and Recovery after Sports Injury
FogStock/Vico Images/Alin Dragulin/FogStock/Thinkstock
Active people don’t want to think about injury, but anyone who participates in sports knows that muscle pulls, sprains, broken bones, stress fractures or orthopedic surgery may sideline you for a while. What you eat after injury can help you recover from surgery, heal wounds and strengthen bones and muscles to get you back on your feet and back to an active lifestyle.
When injury strikes and you have to limit your physical activity, there is no need for the post-workout protein shakes or energy bars. Instead, eat nutrient-rich foods three to four times a day to provide the needed nutrients without extra calories from pre- or post-workout snacks..
Focusing on high-quality protein foods aids wound healing and plays an important role in your body’s immune system. If you’ve had orthopedic surgery, it is normal for your appetite to be low. Try eating a small amount of protein at each snack and meal. Eggs, low-fat cheese or cottage cheese, yogurt and plain baked chicken all provide quality protein and are usually well-tolerated in the early days after injury or surgery. Vegetarians can get high-quality protein from soy-based foods or from a variety of other plant sources, as long as sufficient calories are consumed. Plant-based milks are popular, but many are low in protein compared to cow or soy milk. Protein is not just for muscle building; it is a key nutrient in bone building. So, if you have a fracture, make sure to include protein with every meal and snack.
Vitamin C and Zinc
While all nutrients are important in healing, vitamin C and zinc are superstars for their roles in healing. Vitamin C is needed to make a protein called collagen and is needed for repairing tendons, ligaments and healing surgical wounds. Citrus fruits are high in vitamin C; however, don’t overlook other sources of vitamin C, such as strawberries, kiwi fruit, baked potatoes, broccoli and bell peppers. Zinc is a mineral found in higher amounts in animal foods — meat, fish, poultry and dairy foods — but it also is present in whole-grains, fortified breads and cereals, beans and peas (legumes) and nuts and seeds. It is better to get zinc from foods than supplements, especially because high-dose zinc supplements can cause nausea and vomiting.
Vitamin D and Calcium
Calcium and vitamin D are nutrients associated with healthy bones. So, if you have a stress fracture, make sure to get plenty of these two nutrients to help strengthen your bones. Milk and fortified soy milk are good choices. Yogurt, also a good source of calcium, is not always fortified with vitamin D so check the Nutrition Facts Label of your favorite yogurt to make sure you are getting vitamin D.
It may sound odd to mention fiber with healing foods, but pain medications commonly prescribed after injury or surgery can cause constipation. Whole grains, fruits, vegetables, legumes, nuts and seeds contain dietary fiber. Prunes or prune juice have a natural laxative effect that can alleviate constipation (along with drinking plenty of water) while on pain medications.
Chris Rosenbloom, PhD, RD, CSSD, is the sports dietitian for Georgia State University athletics.
5 Foods For Fast Muscle Recovery You Must Try After Your Next Workout
Post-workout foods: Protein helps in building muscles and weight loss
- Do not ignore post-workout hunger pangs and choose healthy options
- A post-workout protein shake can help you fight hunger after a workout
- Fibre-rich foods can help in weight loss
It requires a lot of hard work and pain to get into the right shape. Cutting calorie consumption is not enough for building muscles. Along with a healthy diet, it is necessary to lift weights, do regular workouts according to your goal and much more. Working out requires a lot of efforts and you always push yourself to perform better each time. Post-workout meal plays an important role in muscle recovery. Providing the right nutrition to your body not only helps in fast recovery but also lessens the next-day soreness. Almost every fitness enthusiast is aware of the fact that protein is one of the best nutrients that support muscle recovery. If you are wondering what to eat after working out other than protein shakes and bars, here are some foods that can help in recovery.
Post-workout nutrition: Foods for muscle recovery?>
Eggs are one of the best protein sources. Boiled eggs are widely consumed post-workout. Consuming eggs for breakfast can also keep you full for longer and help you lose weight. Eggs are also a good source of vitamin A, D, E, B12, B6 and K.
Eggs are loaded with protein and essential micronutrients
Photo Credit: iStock
Nuts are loaded with essential nutrients and micronutrients. A handful of nuts post-workout can offer you protein, fibre and healthy fats. There are a variety of nuts to choose from. You can also add seeds to it and eat a handful of this mixture after working out.
Also read: Post-Workout Recovery Tips: Try This Recovery Routine If Sore Muscles Are Giving You A Hard Time
Banana is a common fruit that is easily available in India. It contains a good amount of potassium. Bananas are also loaded with fibre that can suppress hunger. It is also easy to carry a banana in your gym bag. This fruit can also be added to your protein shake.
Bananas are loaded with fibre and potassium
Photo Credit: iStock
It is a good plant-based protein source. It is also high in nutrients and is gluten-free. Quinoa has a low-glycemic index which makes it healthy for people with diabetes. With high-fibre content, quinoa can be easily added to your weight loss diet.
Also read: Weight Loss: 4 Healthy Post-Workout Protein Shakes You Can Prepare At Home
5. Do not miss water
You lose water through sweat while exercising. Drinking enough water helps your body function properly. It can also help in recovery and performance. Always carry your water bottle when leaving for gym.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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The Role of Nutrition in recovery from alcohol and drug addiction
Reprinted from “Alcohol” issue of Visions Journal, 2006, 2 (9), p. 9-10
Alcohol and drug abuse take a major toll on the human body. Recovering from alcohol or drug abuse is a gradual process, and nutrition is one of many issues that require attention. Alcoholism is especially hard to recover from as the detoxification stage is complicated (requiring careful monitoring, medications and support) and alcohol itself is difficult to avoid in the course of everyday socializing. Food is vital in helping the body rebuild itself and maintain health.
When you abuse alcohol and drugs, you:
Comsume less food (except with marijuana use)
Choose foods that are less nutritious and/or may skip meals
Increase the speed at which your body uses up energy
Increase the loss of nutrients through vomiting and diarrhea
Damage your gut so that it can’t absorb the nutrients in food properly
Food influences the way the brain functions. When your body isn’t producing enough brain chemicals (neurotransmitters) or the chemicals are out of balance, you can feel irritable and anxious. You can suffer from food cravings, anxiety and an inability to sleep. Resulting stress can also affect memory and/or make people paranoid, tired, dissatisfied or depressed.
What and how to eat during recovery
During recovery, you should eat a diet that will balance the levels of serotonin (a hormone that helps with relaxation) in the brain. This involves eating foods high in carbohydrates, especially the complex carbohydrates found in starchy foods like legumes (e.g., beans, lentils and peas), root vegetables (e.g., potatoes and carrots), pastas and breads. Eating these foods in combination with protein in your meals will keep you at your best.
Deficiencies in B-complex vitamins such as thiamine, folate or folic acid, and B12 are common with alcoholism, and inadequate stores of other B vitamins and vitamin C frequently occur. Chronic alcohol consumption also increases the loss of minerals like zinc, magnesium and calcium from the body. Iron is an exception to this and is rarely deficient because alcohol damages the stomach lining, thereby increasing iron absorption.
In the first year after you stop using alcohol or drugs, your nutrition needs are higher than normal. You need to make sure you’re feeding your body good food on a daily basis. Even if you eat a healthy, varied diet while using drugs and alcohol, fewer nutrients are available to satisfy nutritional needs since a lot of those nutrients are being used to detoxify your body.
Malnutrition during alcohol use shows up in several ways. In the short term, you may become very tired and have a weaker immune system—which means that you’re more susceptible to infections. Other symptoms include dental problems, digestive problems (e.g., diarrhea, constipation and gas), skin conditions, and changes in the way foods taste. During long-term alcohol use, there are risks for brain damage, nerve damage, liver disease, heart and pancreas problems, and certain types of cancer. These problems need to be identified and treated during the recovery process—ideally by a team of health care professionals.
In the early stages of detoxification and recovery, you need to introduce meals slowly, since your body might not be used to digesting food. It’s a good idea to start off with small and frequent meals. Some people may start to gain weight. If you want weight management advice, see a nutritionist. If, however, gaining appropriate amounts of weight bothers you or your eating behaviour seems out of control, you may need professional help for body image and/or disordered eating problems.
Food shouldn’t replace drugs as a coping mechanism. Sugar and caffeine are common substitutes used during recovery because they produce highs and lows. These low-nutrient foods can prevent you from consuming enough healthy food and they affect your mood and cravings. However, these foods are preferable to starting alcohol or drug use again.
A diet for recovery should include:
Complex carbohydrates (50% to 55% of the calories you consume), which means plenty of grains, fruits and vegetable
Dairy products or other foods rich in calcium (calcium-fortified beverages, tofu, kale), two to three cups per day
Moderate protein (15% to 20% of calories): two to four ounces twice a day of meat or fish (or another high-protein food such as tofu)
Fat choices (30% of calories), preferably good oils such as canola, olive, flaxseed and those found in fish
Supportive structures and services must be part of the recovery ‘diet
Behavioural interventions are of limited use without supportive social groups and structures that improve access to safe and nutritional foods, alleviate poverty and treat additional mental health issues. Health care providers and different community-based agencies, including alcohol and drug treatment-specific organizations, have free services in mental health, nutrition and food provision, as well as other social services. These are great tools in the recovery process, and they can provide holistic care and support if you are recovering from addiction.
Nutrition tips for recovery….and for life
For nutrition advice, remember dialadietitian.org or 1-800-667-3438
Try healthy choices for fast foods (salads, grilled chicken burgers, smoothies) if you don’t like to cook
Eat a variety of foods from all the food groups (fruits/vegetables, grains, dairy and meat or alternatives)
Eat food high in fibre, such as bran and oat cereals and muffins, legumes, fruits and vegetables
Eat breakfast and try not to skip other meals
Slowly cut back to drinking less than two cups of caffeinated coffee, tea or pop a day
Limit sugar and sweets
Drink plenty of water
Take multivitamins (talk to your health care provider about the options)
Enjoy some form of activity every day
Learn new ways to deal with stress and anxiety
Seek support (counsellors can help with this)
Talk to a dietitian for advice on nutrients, how to manage symptoms such as constipation and diarrhea, and for low-cost eating tip
About the Author
Sarah is an interdisciplinary PhD student with the Institute of Health Promotion Research at UBC, a member of Vancouver Dietitians in AIDS Care, and a Michael Smith Foundation for Health Research graduate trainee
Meal plan tips for eating disorder and anorexia recovery
Avoid regular healthy eating sites
Francesca Baker has first-hand experience of the struggle of making food feel safe again after an eating disorder. To help others, she has produced a book called Eating and Living: Recipes for Recovery. It’s full of great tips (from food shopping to cooking) for people in a similar situation.
She says: “I would suggest steering clear of normal healthy eating sites, as many of them promote low fat or sugar, which are actually crucial for recovery and weight restoration.”
Let someone else make it for you
In Tabitha Farrar’s Eating Disorder Recovery Kit for Adults she explains that the process of preparing meals yourself can send anxiety levels through the roof. Farrar suggests that if you’re overwhelmed, try to let someone else make your food and let them do it alone. This leaves you to only worry about eating it.
Think quality over quantity
Eating large amounts of food at once is often not easy at this stage. But choosing nutrient-rich foods in a smaller portion will be more manageable, and you won’t be depriving your body. Focus on getting a variety of food groups in your meals. Try to include some protein, fat, carbs and fruits and vegetables.
Choose meals that bring back positive food memories
Choosing meals that bring back comforting memories can help to recreate positive associations with food, suggests Baker. Memory is a great starting point for your journey to recovery and rebuilding a healthy relationship with eating.
Structure your eating
Creating order to your eating can take some of the stress out of the equation. Agree to a set time for each meal and plan your snacks in advance. Try to stick to these times regardless of whether you are hungry. This is a good way to reinstate a normal eating pattern while you wait for your eating and hunger to return.
Plan your meals ahead
Make some time once a week to plan your meals for the week ahead, using the above tips. This will allow you to make sure you are eating a balanced diet while also taking away the stress of choosing what you are going to eat.
Once you’ve decided, you can do one big shop each week. Again, this will remove the stress of constant decision-making and it also stops you having to make multiple trips to the supermarket while you are recovering.
But it’s worth noting that, although a plan is helpful, you should not feel limited by it. If your plans for the week change, let your food schedule alter with it. It is not about restricting yourself but instead giving yourself some safe guidelines to work with.
Recovery food ideas
It may take some time to get back to ‘normal’ eating habits. And that’s OK. Having some good go-to foods that provide nutrition in smaller portions is a great starting point. Some of these ingredients include:
They contain many nutrients including some B vitamins which have a role in helping the body get energy from the food we eat. Avocados provide a good source of energy in manageable portions, making them a great option when starting your journey to recovery.
Not only are they a source of protein, fibre and one of your five a day but they are also a great store cupboard ingredient. Have these at home for when you need something quick and easy.
Oily fish are a great source of omega 3 which the brain needs to function optimally and aid your recovery. Oily fish such as salmon can be purchased precooked and is freezable, making it another storable, quick, go-to option which can be cooked in minutes in the microwave if necessary.
Eggs are a ‘complete protein’, which means they contain all nine of the essential amino acids that our body is unable to make. This makes them a great, easy to prepare choice which will provide the body with many of the building blocks required for recovery.
Nuts and seeds
Nuts and seeds are another great store cupboard item while also being easy to have in your bag as snacks through the day. They provide a multitude of benefits, one of which is vitamin E which, amongst other things, supports the health of our hair and nails.
See food in a different light
Kitty, who is now in full health and expecting her first baby, shares her tips for others recovering from an eating disorder.
She says: “I eventually saw food as the thing that would make me stronger, and I made myself think this way every time I had to eat and was feeling anxious. I think that was my stubborn side, which must have remained in my personality even when so much of me hadn’t.”
She stresses that every recovery is personal and what works for some won’t necessarily work for others.
“Every situation is unique to the person and that’s important to remember. But one thing remains the same: food is there to make you stronger. And even if it’s just a little bit at a time, just do what you can.”
90,000 Products for the fastest recovery from COVID-19 were named
Products for the fastest recovery from COVID-19 were named
Products for the fastest recovery were named after COVID-19 – RIA Novosti Sport, 09/25/2021
Products for the fastest recovery after COVID-19
Nutritionist Ksenia Chorna listed the most useful products for those who have recently had coronavirus. RIA Novosti Sport, 25.09.2021
healthy lifestyle (healthy lifestyle)
health – society
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MOSCOW, September 25 – RIA Novosti. Nutritionist Ksenia Chorna has listed the most useful products for those who have recently been ill with coronavirus. She noted that the characteristic consequences of coronavirus infection are memory loss, concentration, fatigue, problems with the digestive system, hair loss. In this regard, the specialist strongly recommends removing from the daily diet sugar and gluten, which will interfere with gastrointestinal recovery. In addition, it is necessary to reduce the amount of dairy and fermented milk products.On the contrary, the intestinal microflora will help restore fiber-rich foods – vegetables, leafy greens, berries.Another consequence of the coronavirus is an unpleasant odor of sweat and body, which is formed due to violations of the body’s detoxification processes. As a result, there is a lack of protein, vitamins of groups B and C, iron, zinc, which causes problems with hair, nails and skin. The nutritionist also drew attention to herbs, many of which have antiviral properties and help restore stomach acidity, for example, calendula, yarrow, sage.With a lack of iron and vitamin B12, it is necessary to include in the diet by-products: liver, tongue, ventricles, hearts. Finally, the last group of products should have an anti-inflammatory effect. These include turmeric, as well as vegetables, herbs, and berries.
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healthy lifestyle (healthy lifestyle), society, nutrition, berries, health – society, health, eggs, covid-19 coronavirus
Products for the fastest recovery after COVID-19
MOSCOW, Sep 25 – RIA News. Nutritionist Ksenia Chorna has listed the most useful products for those who have recently had a coronavirus.
She noted that the characteristic consequences of coronavirus infection are memory loss, concentration, fatigue, problems with the digestive system, hair loss.
In this regard, the specialist strongly recommends removing sugar and gluten from the daily diet, which will interfere with the restoration of the gastrointestinal tract. In addition, it is necessary to reduce the amount of dairy and fermented milk products.
September 24, 14:55 AM The nutritionist spoke about the unexpected benefits of autumn fruit
On the contrary, the intestinal microflora will help restore fiber-rich foods – vegetables, leafy greens, berries.
Another consequence of the coronavirus is the unpleasant odor of sweat and body, which is formed due to disturbances in the detoxification processes of the body. As a result, there is a lack of protein, vitamins of groups B and C, iron, zinc, which causes problems with hair, nails and skin.
“How can we restore this? Drinking water with lemon if your mucous membrane is in order. Drinking quality protein that increases hydrochloric acid levels, chewing food thoroughly.”<...> Therefore, make sure that each meal consists of protein, fiber, and it is very good if it is dark green vegetables, leafy greens, “the doctor emphasized.
Also, the nutritionist drew attention to herbs, many of which have antiviral properties and help restore the acidity of the stomach, for example, calendula, yarrow, sage.
September 24, 12:50 p.m. OZH Russians were warned about a disease that provokes the formation of excess weight
In case of a lack of iron and vitamin B12, it is necessary to include in the diet by-products: liver, tongue, ventricles, hearts.
“To restore concentration and memory, you need high-quality omega-3 fats. Not only they, but also vitamin A. Foods that contain these substances include cod liver, oily fish, eggs, offal. Plant sources of omega-3 fats – vegetable, flaxseed oil “, – said the nutritionist.
Finally, the last group of products should have an anti-inflammatory effect. These include turmeric, as well as vegetables, herbs, and berries.
September 18, 4:44 p.m. The nutritionist listed the nutritional rules for women over 40 90,000 TOP 10 products for healthy and beautiful teeth
TOP 10 products for healthy and beautiful teeth
1.Hard vegetables and fruits (carrots, apples, cucumbers, beets) 90 140 90 113 Carrots, apples, cucumbers and beets contain many vitamins and microelements useful for teeth and gums, such as beta-carotene, vitamins of group B, D, E, K, C, PP, calcium, potassium, magnesium, sodium, phosphorus, iodine, fluorine, iron, cobalt and silver, which normalize blood circulation in the gums and supply calcium and phosphorus necessary for dental health.
Our teeth and gums have become accustomed to soft, processed foods and have ceased to function properly, resulting in plaque and poor circulation.Just a couple of hard vegetables or fruits a day – and your gums are provided with a good massage, and your teeth – getting rid of deposits. In addition, these vegetables stimulate the secretion of saliva, constantly washing the mouth and reducing the number of germs and bacteria.
2. Greens (parsley, lettuce, onion, dill, celery)
The composition of greens includes vitamins of group B, E, A, C, PP, potassium, calcium, magnesium, iodine, sodium, phosphorus, iron, beta-carotene and folic acid, which are important not only for teeth, but also for the whole organism as a whole.Greens strengthen not only teeth, but also immunity in general, help to strengthen blood vessels, improve hematopoiesis processes and eliminate bleeding from the gums.
Parsley and onions have a natural antibacterial, refreshing and odor-destroying effect, their juice penetrates into hard-to-reach places, whitens teeth, removes plaque, strengthens and massages the gums.
3. Berries (currants, grapes, strawberries, cranberries)
Berries are rich in a unique combination of organic acids, pigments and pectins, contain vitamins PP, A, B, C, E, H, beta-carotene, calcium, magnesium, sodium, potassium, phosphorus, iron, iodine and fluorine.
The juice of some berries is recommended for the prevention of caries. For example, cranberry juice, due to its bactericidal effect, reduces the likelihood of tooth decay. It is believed that the components of berry juices block bacteria from accessing tooth enamel. Grapes can also be used in the prevention of tooth decay, because it contains a whole range of minerals and trace elements that have a beneficial effect on teeth and gums. In addition, grapes contain substances that block the vital activity of pathogenic microbes in the oral cavity.
4. Nuts (almonds, pine nuts, cashews)
Nuts contain all essential amino acids, polyunsaturated fatty acids, vitamins A, B, C, D, E, P, as well as potassium, calcium, magnesium, phosphorus and other mineral elements that determine their high nutritional value. In addition, cashews contain a unique substance that can kill bacteria that destroy tooth enamel. It has antibacterial, antiseptic, tonic properties, relieves toothache.
Pine nut contains vanadium, which contributes to the development of bone tissue, phosphorus, which is involved in the formation and maintenance of teeth and bones and plays an important role in the activity of muscles and nerve cells, calcium, which is the main component of bones and teeth and is necessary for blood coagulation, cell integrity and cardiac activity.
Almonds contain substances that improve the condition of teeth and gums, in addition, it has an analgesic and antispasmodic effect.
5.Dairy products (cheese, cottage cheese, yoghurt)
In addition to calcium, potassium, magnesium and vitamins A, B and D, which are beneficial for our body as a whole, dairy products have a certain effect on teeth. So, yogurt reduces the amount of hydrogen sulfide, which is the main factor causing bad breath, quickly raises the pH level, and phosphates, calcium and casein help mineralize teeth.
Cheese can be considered an effective means of caries prevention, because it increases the calcium concentration in tooth enamel by 60% and increases the volume of saliva, which contains components that prevent the development of caries and gum inflammation.Curd contains proteins, lactic acid, iron and magnesium. It is well absorbed by the body, and the calcium and phosphorus salts that make up it are involved in the formation of bone tissue, nutrition of the nervous system and the formation of hemoglobin in the blood.
6. Citrus fruits (grapefruit, lime, orange)
Citrus fruits necessarily include potassium, calcium, magnesium, sodium, phosphorus, iron, vitamins of group B, E, C, PP, which are so necessary for the body. Citrus aromas not only tone up, lift the mood, reduce sleepiness and increase attention and work capacity, but also have a beneficial effect on teeth and gums.For example, daily consumption of grapefruit can reduce bleeding gums and reduce the risk of inflammatory diseases of the mouth, and gum disease is the main cause of tooth loss.
It is also recommended to eat lime, which helps prevent tooth decay and contains many substances that are beneficial for teeth and gums. Calcium and phosphorus, contained in lime, help the enamel to resist disease-causing microbes and caries, and the gums to improve the functioning of blood vessels and prevent bleeding.At the same time, lime contains organic acids, which, having a slight whitening effect, do not corrode enamel and do not destroy the natural microflora of the teeth and oral cavity. Vitamin C, which is abundant in oranges, maintains a healthy collagen network in the gums, which prevents the development of many dental ailments by killing bacteria that cause tooth decay and inflammation of the gums.
7. Seafood (fish, shrimps)
From the point of view of dietetics, seafood is considered an almost ideal food, because it is rich in trace elements and vitamins, primarily calcium, phosphorus, fluoride, vitamins B1 and D, in the case of insufficient presence of which fragility of bone tissue, diseases of teeth and gums appear. These elements promote gum health and promote proper tooth formation, improve complexion and hair health, and help the body to strengthen the immune system.
Shrimp contains calcium, thiamine, riboflavin, sodium, potassium, magnesium, phosphorus, iron and manganese, which are easily absorbed by the body. The high content of calcium and fluoride affects the prevention of diseases of the teeth and gums, because it is these minerals that serve as a source for the construction of bones, the growth and preservation of teeth, the prevention of plaque formation and the destruction of enamel.Almost every type of fish is rich in calcium, selenium and fluorine, but sea fish and other seafood are most valued, which, due to their high content of iodine and calcium, provide anti-caries protection for the teeth.
8. Eggs (chicken, quail)
Chicken egg contains proteins, fats, carbohydrates, 12 essential vitamins and almost all trace elements. Its vitamin D is a source of phosphorus and helps prevent tooth decay, and eggshells are an ideal source of calcium that is easily absorbed by the body, while medications such as calcium chloride, gypsum and chalk are poorly absorbed. By consuming crushed quail eggshells, you can get rid of bleeding gums and make your teeth strong and healthy.
Everyone knows that honey is good for health, it is not only a powerful source of energy and a means of enhancing immunity, but also has a positive effect on dental health. There are especially many vitamins of group B and C in honey, honey has antibacterial properties, has a general strengthening and rejuvenating effect on the body, and chewing wax honeycombs helps to clean teeth and disinfect the oral cavity, effectively treats stomatitis and inflammation of mucous tissues.Propolis is used to treat periodontal disease, dental caries and gum disease, and according to scientists, it reduces the amount of enzymes that help bacteria attach to the surface of the tooth. In addition, about a hundred tooth protection elements have been found in propolis.
10. Drinks (tea, water)
Both black and green tea are very beneficial for the teeth, due to the content of substances that stop the growth of bacteria. The antioxidant catechin in tea kills bacteria that cause tooth decay and bad breath, which means that drinking a cup of tea after meals freshens breath and cleanses the oral cavity of bacteria, thereby protecting the gums and strengthening the teeth.
Pure drinking water enriched with fluoride also has a positive effect on dental health. Fluoridated water strengthens the enamel of the teeth and prevents the occurrence of caries, inhibits the formation and accumulation of soft dental plaque, suppresses the vital activity of microorganisms, which leads to a decrease in the accumulation of organic acids in the oral cavity.
All these products will have a positive effect not only on your teeth, but on the whole body as a whole. By consuming them daily, you saturate the body with vitamins and minerals that are beneficial to health. When your teeth and gums become strong and healthy, you will want to smile more often, which means that you are guaranteed a good mood and smiles in return!
Immunity boosting foods: list of foods to boost immunity for adults and children
Reading time: 6 minutes
The immune system has a difficult task: it must always be ready to notice and correctly
react to the “invasion” of pathogens, identify the “enemy”.For proper functioning
the immune system needs a balanced diet, which should include those beneficial to the immune system
products. Therefore, scientists consider the optimal nutrition that supports the body’s work, including
the number of immune cells, allowing you to quickly start and regulate the immune response when it
1 Read more in the source.
List of foods that increase immunity
The benefits of foods for immunity are due to their composition, namely the nutrients they contain.
(biologically active elements coming from food and participating in metabolism, necessary for
vital activity of the organism). Micronutrients Needed
for a variety of processes in the body, but some vitamins and minerals play a special role in
ensuring the normal functioning of the immune system in case of violations.
Among the primary nutrients that provide an increase in immunity are vitamins such as
A , C , D and groups B , as well as trace elements
selenium, iron, zinc and copper 2 Read more in the source.
Maintaining immunity largely depends on whether the body receives enough micronutrients, including
number of antioxidants to fight free radicals.Free radicals are a byproduct of life
the necessary chemical process: thanks to oxygen, cells receive energy, but in parallel
reactive oxygen species are formed, oxidants that destroy cells. The body has its own
antioxidant protection, but it is not omnipotent – otherwise the person would not get sick and grow old.
Berries are a good source of antioxidants.List of the richest antioxidant properties
berries 4 Read more
more in the source, 5 Read more in the source:
- sea buckthorn
- black chokeberry
Foods rich in vitamin C
Vitamin C is one of the best known antioxidants. It has anti-inflammatory effects and
enhances the action of other antioxidants 6 Read more in the source. Many animals
know how to synthesize it, but a person
– no 7 Read more
more details in the source. In addition, this beneficial vitamin does not accumulate in the body.
rich in vitamin C, should be in the diet at all times.
Fruits and vegetables abound in this nutrient. The World Health Organization (WHO) recommends
eat at least 400 grams (5 servings) of vegetables and fruits per day 8 Read more in
source. This will ensure yourself
daily intake of vitamin C.
Exotic fruits contain a lot of vitamin C. However, Russian nutritionists are dubious about them: the fruits
are harvested immature, they do not yet have enough essential vitamins. In addition, the fruits
are subjected to chemical treatment for safety during transportation 9 Read more in
source. Therefore, it will be safer to include in
your diet the following foods to strengthen the immune system 10 Read more in
- black currant
- Brussels sprouts
- red and green peppers
- tomato juice and tomatoes
Proteins, the “building materials” of the body, are very important for immunity: they consist of the necessary for
life of amino acids 11 Read more in the source. One of them is Lizine 12 Read more in
source. The body itself cannot produce this amino acid.
It can only be obtained from food or nutritional supplements. Lysine deficiency symptoms overlap in many ways with
signs of lowered immunity: fatigue, weakness, poor appetite, deterioration of the skin and
hair. That being said, studies have shown that lysine supplementation has helped children who are often ill.
colds 13 Read more
more details in the source.
Lysine is also required to create antibodies that fight pathogens 14 Read more in
source, 15 Read more in the source. One of the forms of this
amino acid has anti-inflammatory properties and supports intestinal health, which, in its
turn, is responsible for the assimilation of substances necessary for immunity 16 Read more in
Lysine is abundant in animal products 17 Read more in the source:
- dairy and fermented milk products, especially in cheese
- chicken eggs
- oily fish and seafood
- rabbit meat
- beef, veal, lamb, pork
Lysine is also found in plant foods – legumes, nuts, cereals.However, the concentration of this acid in them
Over the past two decades, the number of studies of antiviral and immunostimulating properties
plants grew 10 times. Experts believe that certain herbs may help block
enzymes of the virus, prevent it from entering the body, and this can already strengthen the immune system. Most helpful
from herbs are considered:
Pharmacy chamomile : relieves fever and slows down inflammation 19 Read more in
Sage 20 Read more in the source: renders
immunomodulatory, antioxidant and anti-inflammatory action.
Milk thistle: contains a complex of antioxidant substances that help to increase immunity 21 Read more in
Rosemary: antioxidant plant, has anti-inflammatory and antibacterial
properties 22 Read more
more details in the source. Scientists say rosemary is a promising remedy for
pathogenic microorganisms 23 Read more in the source.
Calendula: it contains a lot of beta-carotene, from which vitamin A is synthesized. Relieves inflammation,
has antibacterial properties 24 Read more in the source.
St. John’s wort: is rich in antioxidants, has antibacterial and antiviral activity 25 Read more in
Melissa officinalis: It has a high content of antioxidants and essential oil. Melissa possesses
antibacterial and antiviral properties 26 Read more in the source.
The use of any medicinal herbs must be approached with caution due to their pronounced effects.
on the body, you should not treat them like ordinary herbal tea.Their turnover is regulated by the law “On
circulation of medicines ”, therefore, medicinal herbs are sold in pharmacies. In addition, many
herbs have contraindications for use.
As a rule, greens contain a lot of vitamins A , E and group B .
Parsley has long been used for many ailments.Some of its properties, including
anti-inflammatory, uses and modern medicine 27 Read more in
Spinach is rich in substances that are converted very efficiently in the body into
vitamin A 28 Read more in the source.
Arugula contains anti-inflammatory substances.Arugula has
beta-carotene, which is converted into vitamin A , as well as vitamins B , C ,
K 29 Read more
read more in the source, 30 Read more in the source.
Dill has shown anti-inflammatory effect in laboratory experiments. It also contains a lot of vitamins.
A , B3 and antioxidant substances 31 Read more in the source.
Cilantro – a potential source of substances that play an immunomodulatory role, contains many
bioactive substances 32 Read more in the source.
Vegetable oils are the richest source of vitamin E, important for immunity.But oils are very high in calories,
you need to use them a little. For example, add to salad as a dressing. Oils are especially beneficial
cold pressed 33 Read more in the source: in this case, the seeds crush
raw and nutrients are better preserved.
In addition to the well-known olive and sunflower oils, which are rich in polyunsaturated fatty
acids Omega 3 , 6 and 9 , are considered useful for immunity:
There is another special group of oils that have long been used in medicine – essential oils. For example, ether
Basil oil exhibits antimicrobial activity 40 Read more in the source. However, not all ethereal
oils have confirmed their
efficiency. In addition, they may be contraindicated for some people.
In general, fruits are preferred over juices. Fruits are high in fiber, and it creates a feeling of fullness.V
there is little fiber in juices, which is why we risk consuming more calories, giving them preference 42 Read more in
However, the juice helps to quickly get a large dosage of essential vitamins.
Unlike packaged juices, fresh juices retain almost all vitamins if drunk immediately after
cooking 45 Read more in the source. Some juices
it is undesirable to drink in a concentrated form: they can irritate
gastric mucosa. It is recommended to dilute them with water. Also, nutritionists do not advise drinking fresh juice on an empty stomach. But
do not overuse juices and drink more than one glass a day.
The most useful juices are:
- apple 46 Read more
read more in the source – not so much because of the presence of vitamin C , but because of the total
activity: in 1 apple, it is equivalent to 1500 milligrams of vitamin C.
- orange 47 Read more in the source – contains vitamins
C , B-6 , magnesium, potassium.
- carrot 48 Read more in the source – one of the most important
sources beta-carotene , but to convert it to
vitamin A necessary for immunity needs fats, for example, a drop of vegetable oil or
- tomato 49 Read more
read more in the source – one glass contains the daily rate of antioxidant
substances lycopene .
This juice has a beneficial effect on the intestinal microflora 50 Read more in the source.
- unsweetened green vegetable juices – they contain a lot of chlorophyll, or a substance that strengthens the immune
system, creates an uncomfortable environment for pathogens 51 Read more in the source. Freshes can be created from
combinations of cucumber,
celery, broccoli, green herbs, green bell peppers, spinach.
Fish and seafood
Fish, especially of cold seas, as well as seafood are rich in polyunsaturated fatty acids
Omega-3 52 Read
more details in the source.They are important for the integrity of cell membranes, have
anti-inflammatory activity, optimize
protective functions in the body.
Leaders for Omega-3 :
Nuts are rich in vitamin E , as well as polyunsaturated fatty acids Omega-3 . However, they
very high in calories, nutritionists advise to eat no more than 30 grams per day.
Walnut contains a lot of Omega-3 54 Read more in the source. Cedar – source
many minerals, including
zinc, necessary for immunity 55 Read more in the source. Almonds contains no
only vitamin E , due to
which is considered a natural antioxidant, but also other valuable vitamins, minerals and biologically
active substances with health benefits 56 Read more in
source. Hazelnut reduces risk
inflammatory processes, is rich in vitamins, minerals and compounds that affect the immune
system 57 Read
more details in the source. Pistachios are less fat and high in calories than all other nuts,
they have the highest level
unsaturated fatty acids, potassium, vitamin E 58 Read more in the source.
Brazil nuts are actually seeds: they have no shell. This is one of the richest
sources of the trace element selenium 59 Read more in the source.
Pecans and macadamia are also helpful.
In all cases, unsalted nuts should be preferred.
Fermented milk products
Fermented milk products are an example of how beneficial probiotic microorganisms from the outside help
immunity. For example, the Imunele fermented milk drink contains live probiotic lactobacilli: they
prevent the development of pathogenic microorganisms, help our own microbiota to protect the mucous membrane
intestines and ensure good functioning of the immune system. Also in “Imunel” there is a complex of necessary for
immunity of vitamins A , E , D and group B . One bottle of this drink
provides up to 30% of the daily value of these micronutrients.To maintain immunity, two are enough
bottles a day.
Unlike black tea, this tea does not undergo fermentation: fresh leaves are dried and processed
ferry. This saves more antioxidants, including the substance epigallocatechin gallate,
EGCG 60 Read
more details in the source. Scientists see great potential in it, so at present
are actively exploring its properties for
medical applications 61 Read more in the source.
Nutritionists advise to use vegetables of different colors, since the shade is given to them by the predominance of those or
other trace elements and vitamins.If you compose a dish of colorful vegetables, you can be sure that
ate a whole “vitamin complex”.
An adult and a child should include in their daily diet at least 400 grams of vegetables and
fruit. The conditional top of the most useful includes broccoli, tomatoes (although with
botanical point of view is
berry), Brussels sprouts, carrots, pumpkin, sweet potatoes, eggplant, bell peppers, spinach, onions.
Products that reduce immunity
Doctors and scientists fear that the nutrition of a modern person negatively affects health and can
affect the functioning of the immune system, which leads to malfunctions in its work 63 Read more in
source. Eaten food – material
for the construction of body cells, metabolism and energy.Unhealthy food affects work
immunity and parents need to be especially vigilant: the child is often fond of fast food,
flavored with flavor enhancers.
It is recommended to replace the habit of eating fast food with the habit of healthy food. The effect can be felt very
quickly, because the body will already be built from the right “material”. But you need to remember that to eat
right – an insufficient condition for strengthening the immune system. A healthy diet must be maintained
proper sleep, physical activity and giving up bad habits. Only an integrated approach
increases the body’s defenses.
90,000 20 foods that will bring the most benefit when eaten together
These foods are good on their own, but when they are in pairs, they help us absorb the nutrients they contain even more efficiently.
Apples and dark chocolate
This combination cannot be called traditional, but it is worth trying it, because the enzyme catechin found in apples and the antioxidant quercetin together work wonders: strengthen the immune system, activate the brain, improve the functioning of the heart and blood vessels and reduce the risk of cancer.
Oatmeal and fresh orange juice
Oatmeal and orange juice are excellent sources of phenols. This means that they improve the functioning of the digestive system and help remove waste and toxins from the body.
Pork and Brussels sprouts
Pork is too fat to be eaten daily. However, this meat contains selenium, which inhibits the growth of cancer cells. Serve the pork dish with Brussels sprouts, which contains the organic compound sulforaphane, which increases the potency of selenium by 13 times.
Tomatoes and liver N
Lack of iron in the body can lead to malaise, chronic fatigue, slow metabolism and problems with the heart and blood vessels.But the iron contained in the liver is well absorbed only together with vitamin C, and here tomatoes come to the rescue – they contain ascorbic acid.
Parsley and lemon
Parsley goes well with citrus fruits. The iron in greens helps vitamin C to be absorbed better into the bloodstream. This essential vitamin is responsible for strong immunity and good metabolism.
Vegetables and yoghurt
Choose natural yoghurt without dyes, preservatives or sugar.It contains a lot of calcium, and it improves the functioning of the stomach and normalizes the intestinal microflora. Add vegetables, such as carrots or celery, to it, and you get a dish that is also rich in a bunch of vitamins. And the fiber found in vegetables helps to absorb calcium better.
Avocado and spinach
This is a favorite couple of all nutritionists – spinach contains vitamin A and lutein, but in order for them to significantly affect the state of our body, we need healthy vegetable fats contained in avocados.And then the effect is guaranteed – the work of the digestive system will significantly improve.
Green tea and lemon
Green tea with lemon is a wonderful thirst quencher and gives us energy. Green tea contains kakhetins, which are responsible for longevity and strong immunity. And if you add lemon to it, vitamin C will increase this effect several times.
Tomatoes and olive oil
Every Italian will confirm that this is a very tasty combination.It should be noted that the inhabitants of Italy rarely suffer from cardiovascular diseases, and there is an explanation for this. Lycopene contained in tomatoes improves the functioning of the heart and blood vessels, prevents the occurrence of atherosclerosis and malignant tumors. And in combination with fats, it is absorbed by the body much better than without them.
Meat and Rosemary
Meat is an important source of protein, but it is important to cook it properly. Nutritionists are categorical: only cooking or stewing. Baking or roasting meat can lead to the formation of carcinogenic compounds.But this undesirable effect can be avoided if the meat is properly prepared – marinating it, add rosemary. It is healthy on its own, and the antioxidants it contains prevent the formation of harmful substances while the meat is simmering in the oven.
90,000 How soon to recover health after COVID-19
The doctor named products that help restore immunity after COVID-19.
What should be the diet?
After suffering a coronavirus, each person should be very serious about planning their own diet.In order to restore strength, energy and work of the most important organs and systems as quickly as possible, the menu should be varied and complete (maintain a balance of proteins, fats and carbohydrates).
Margarita Provotorova, an expert at the CMD Center for Molecular Diagnostics of the Central Research Institute of Epidemiology of Rospotrebnadzor, spoke in more detail about the benefits of nutritious nutrition.
What to put on the plate?
First of all, according to the expert, it is necessary to include whole grains, legumes, fruits, vegetables and berries in the diet.Fish and meat of various types will also be useful for the restoration of the body.
– An adequate diet plays one of the main roles in rehabilitation. It is with food that we must receive all the micronutrients necessary for normal life, the expert emphasized.
She noted that unprocessed or whole grains – oatmeal, buckwheat, rice, barley, bulgur – will help the body renew its energy reserves, as well as B vitamins.Among other things, such cereals contain a lot of dietary fiber, which is necessary for the normal functioning of the gastrointestinal tract.
Vegetable protein can be taken from legumes (chickpeas, beans, lentils). They will also fill the deficiency of B vitamins, copper and zinc. Thanks to this, hair and nails will be significantly strengthened, and the skin will become more elastic and acquire a healthy pinkish tint.
– It is imperative that fish should be present in the diet, and it is very good when several times a week there are dishes from fatty fish on our table.This is how we get the omega-3s we need. Do not exclude various vegetable oils and nuts from the diet – they are an excellent source of fat-soluble vitamins, – added Provotorova.
But it is better to refuse your favorite sausages, sausages and purchased cutlets with dumplings. There will be no benefit from them, especially in such a difficult period.
Vitamins in the garden
It is equally important to eat fresh fruits and vegetables every day, Provotorova said.In this case, the portions should be slightly larger than at normal times: at least five fruits of each type. You can safely lean on your favorite berries, lettuce leaves, herbs. So we will help the body to quickly replenish the deficiency of vitamin C, beta-carotene, folic acid, bioflavonoids, which are necessary for all people who have had coronavirus.
Which diet best helps to restore the liver
The doctor named foods that heal the liver better than drugs.
Why care about liver health?
The liver is one of the most important organs in the digestive system. It protects the body from toxins and harmful substances. In addition, beneficial nutrients are filtered: they are converted into energy.
However, all this may not happen: if a person does not care about liver health, he abuses alcohol and junk food. All bad eating habits have an extremely negative effect on the health of this organ and the whole organism as a whole.
But, fortunately, unlike most organs, the liver has the ability to repair itself. If you change your diet and give up bad habits (alcohol and cigarettes), then pretty soon the unpleasant symptoms will disappear, and improved tests will become evidence of a cure.
TOP-5 products useful for the liver
According to therapist Igor Laputin , several products will help to maintain health and normalize the work of this organ:
Garlic. It is rich in allicin, which gives garlic its “signature” smell and taste. It is one of the most powerful natural hepatoprotectors (substances that support liver health). It has been found that when it gets into the body, garlic increases the level of beneficial enzymes (glutathione peroxidase and catalase). These substances “delay” aging and help eliminate toxins.
Green tea. The caffeine contained in it has a powerful choleretic effect and helps to normalize metabolism.Thanks to green tea, the liver is cleansed of toxins and recovers faster after serious illnesses, which were treated with powerful antibiotics.
Vegetables and herbs. They contain a minimum of calories, but a maximum of nutrients, vitamins and minerals. Thanks to this composition. Doctors strongly recommend recovered people to lean on these products during the rehabilitation process. It will be especially useful, for example. pumpkin, which is rich in natural pectin, riboflavin, beta-carotene and niacin, which accelerate the regeneration of liver cell membranes.
Nuts (pine, walnuts, cashews, etc.). They will help protect the liver from damage, lower blood cholesterol levels, and improve detoxification processes throughout the body.
However, if you try to improve your liver health only with the help of certain foods, but do not change your dietary habits, the result. is likely to be far from what was expected. Nutritionists recommend first changing the diet, giving up harmful foods, and then starting a campaign to restore the health of the damaged organ.
5 Thyroid Health Products
Violation of the full functioning of the thyroid gland is usually associated with a deficiency in the body of nutrients: vitamins and minerals. With minor disruptions in the endocrine system, a person feels constant lethargy, decreased performance, memory impairment.
Further weakening leads to serious pathologies. For example, the formation of goiter, swelling, weight gain or a sharp decrease in body weight with increased appetite, sleep disturbances, irascibility and irritability, high temperature.
Endocrinologists identify several causes of thyroid diseases. Among them, a special place is given to unbalanced nutrition, which leads to a lack of important trace elements in the body. In fact, this organ of the endocrine system “fades away” without receiving a full-fledged “recharge” from the outside. The synthesis of hormones T3 and T4 is sharply reduced, which leads to the development of a whole bunch of chronic pathologies. Various medications are used to treat thyroid diseases.
However, for the prevention of diseases, endocrinologists are advised to periodically take multivitamin complexes with microelements in the form of food additives.
Vitamins for the thyroid gland
Stable feeding of the endocrine system with hormones is provided by the following vitamin groups:
- Retinol (A) – is responsible for protein biosynthesis. Vitamin A group has a beneficial effect on the immune system, improves the condition of the mucous membranes, bones and teeth. Retinol strengthens nails and hair, relieves puffiness and flabbiness of the skin, and has a good effect on vision. Usually, for prophylaxis, the complex “A” + “E” is attributed to enhance the positive effect of the impact.
- Vitamins B6, B12 – pyridoxine and cobalamin. Vitamin B group accelerates metabolic processes. Increased metabolism prevents the appearance of goiter, obesity, diseases of the cardiovascular and endocrine systems.
- Cholecalciferol (D) – comes from food and is also synthesized in the skin when exposed to moderate amounts of UV rays. Deficiency of this compound leads to the disease hypothyroidism (long-term lack of hormones T3 and T4). Endocrinologists recommend eating foods high in this substance or periodically taking vitamin supplements.
- Antioxidants. This group includes tocopherol (E). Vitamin supplements based on this compound are very popular in cosmetology. They slow down the aging process, relieve skin puffiness, smooth wrinkles. Tocopherol improves the absorption of iodine compounds by cells. He is also credited along with the “A” group for the mutual amplification of the effect. However, doctors advise not to abuse the intake of tocopherol, since its excess with a lack of selenium causes hypothyroidism.
In addition to vitamin complexes, the health of the thyroid gland depends on the presence of trace elements in the body.Important minerals include:
Iron is a trace element that affects the level of hemoglobin in human blood. The normal iron content helps to steadily transport oxygen to the organs and tissues of the body. As with antioxidants “E”, excess or lack of the mineral leads to problems with the endocrine system, in particular, causes hyperthyroidism.
Selenium is a trace element, without which the production of hormones T3 and T4 is impossible. This mineral protects organs from oxidation, improves metabolism, controls growth and supports reproductive function in men.Lack of selenium leads to diseases such as Hashimoto’s thyroiditis – problems with the immune system.
Iodine – without this trace element, the endocrine system will not be able to fully function. The mineral is involved in metabolic processes and in the synthesis of more than 100 enzymes, regulates the body’s water-salt balance. The lack of an element leads to the formation of goiter and the development of hypothyroidism, impairs intellectual abilities. An excess of iodine compounds leads to poisoning of the body.
Products for thyroid disease
To reduce the risk of endocrine system pathologies, doctors recommend a diet with substances important for thyroid health.For the prevention of diseases and the treatment of the organ, it is necessary to include in the diet the following foods:
- Feijoa and persimmon – these iodine-containing fruits can be eaten at any time of the year. Fruits are also rich in sodium, magnesium and iron. In addition, persimmon and feijoa are a storehouse of vitamin compounds A, C and P.
- Fresh seafood includes mussels, crabs, fish, lobsters, shrimps, squids, etc. The same iodine products as persimmon and feijoa. Contains zinc, fatty acids, phosphorus, protein, B12. People who love seafood have strong immunity, their endocrine system is regularly fueled by important hormones.
- Seaweed is the primary source of iodine compounds. What prevention of endocrine diseases would do without this ingredient? It is enough to eat 70-100 grams of seaweed per day for the body to stably produce thyroid hormones. It also contains phosphorus, magnesium, silicon and a number of other beneficial minerals.
- Red fish – salmon, trout, pink salmon, salmon and any red meat contain tyrosine. This substance helps to synthesize the necessary hormones. If there is enough red fish in the diet, then calcium, omega-3 fatty acids, vitamin D, phosphorus enter the body.In addition, fish liver is a source of selenium.
- Spinach, onions – strengthen the immune system, and are also natural antioxidants. In addition, spinach contains a unique set of trace minerals important for endocrine health. These are phosphorus, zinc, iodide compounds, sodium, manganese and others.
It should also be noted the benefits of apples, berries and nuts for all body systems. Pine and walnuts are rich in iodine compounds. Apples and blueberries contain antioxidant substances that protect cells from the harmful effects of free radicals.
Endocrinologists don’t just talk about a balanced and correct diet. According to WHO statistics, over 670 million people in the world suffer from various forms of hyperthyroidism, and more than 1.7 billion are at risk of contracting endocrine system pathologies. Almost 70% of this number love and eat junk food every day. This is a reason – to think!
What kind of food should be given up in case of problems with the thyroid gland:
- Sugar. All popular and cheap food contains incredible amounts of sugar.These are sweet and carbonated drinks, pastries, cakes, sweets and more. There is more harm than good from such food. Autoimmune diseases and diabetes mellitus are caused by uncontrolled consumption of sweets. With such a diet, the level of hormones decreases, almost all systems are overloaded, the body does not perceive insulin.
- Fried and fatty foods contain unhealthy trans fats. If you love eating fried foods, try adding more greens, fish, and seaweed to your diet.In case of obvious problems with the endocrine system, the consumption of fried foods should be reduced and even excluded, because it reduces the production of hormones T3 and T4.
- Gluten is a substance (gluten) found in cereals and causes great harm to a healthy body. Foods high in gluten cause autoimmune disorders such as Addison’s disease, type 1 diabetes, rheumatoid arthritis, and hypothyroidism. Gluten is found in baked goods, premium wheat bread, etc.
- Semi-finished products, fast food, preservatives – all these foods cannot be called useful for human health and the endocrine system.
As for alcohol, coffee, cigarettes and strong tea, they should also be excluded from the diet in case of problems with the production of hormones T3 and T4. A healthy person can afford to drink coffee or wine in moderation, but with pathologies of the immune system, such “weaknesses” will lead to serious complications.
Correct diet, physical activity and vitamin complexes – these are the three pillars that support the health of the endocrine system. We told you what food it is desirable to include in the daily diet, and which one is better to refuse.We recommend buying multivitamin complexes, and even more medications for treatment, only after consulting an endocrinologist. The specialist will also help you choose a special diet, monitor the results of treatment or prevention.
Tokareva Lyudmila Georgievna, therapist of medical offices 36.6
THERE ARE CONTRAINDICATIONS, BEFORE USING IT IS NECESSARY TO CONSULT A SPECIALIST