Illness Recovery
An adequate and thoughtful recovery regimen is just as important as the treatment during the illness or infection. Our focus this month is to give you strategies to optimize recovery and promote overall well-being after an illness.
To facilitate recovery, include ways to reduce inflammation, repair dysfunction or injury to different body systems, replete nutritional deficiencies, reduce stress and alleviate fatigue. Below is a short list of different areas to incorporate into your recovery to optimal health and well-being. Please consult your doctor before implementing any of these lifestyle changes.
Diet
Increase consumption of vegetables, fruit, legumes, fish, lean protein, whole grains, spices, nuts and seeds and decrease consumption of processed foods and refined grains which will modulate inflammation, improve mood and cognition. This diet is most commonly known as the anti-inflammatory diet.
Supplements
Vitamin D is anti-viral, anti-inflammatory and has an important role in immune health. Ideal supplementation is based on blood levels and we recommend consulting your doctor prior to supplementation.
Glutathione is the body’s main endogenous antioxidant and plays a major role in reducing inflammation. We offer oral Glutathione as well as Glutathione IV therapy.
Melatonin not only helps with our sleep cycle it also is a potent immune modulator and has anti inflammatory actions. Long term supplementation doses range greatly and depend on the individual.
Cordyceps sinensis is a medicinal mushroom used traditionally in Chinese medicine for its antioxidant, anti-inflammatory and antimicrobial properties.
Astragalus membranaceus root is another herb used traditionally in Chinese medicine for its antiviral action and ability to modulate inflammation. It is also protective for certain organs in the body.
Stress management & breathing exercises
Chronic stress can greatly impact immune function and can lead to more frequent illness. Practicing mindfulness and meditation can lower stress hormones and thus impact the immune response.
Breathing exercises can also help manage stress, strengthen respiratory muscles, reduce inflammation and enhance the body’s immune function.
Consider downloading one of the following meditation apps: Headspace, Insight Timer, or Calm.
Exercise
Regular moderate exercise is key for immune support and improved recovery from illness. There are correlations between fitness levels and the severity of the illness.
Sleep
Adequate and restful sleep is essential for health. It is recommended to get 7-8 hours of sleep per night. It is also beneficial to get exposure to sunlight from 8 am to 12 pm to improve sleep quality, sleep latency, and mood. Aromatherapy can also improve sleep quality and reduce stress.
Environment
Repetitive exposure to stressful environments can impair the immune system function. To counter the effects of stress we recommend soothing sounds, full spectrum sunlight in the morning, natural fragrances from essential oils, social support and positive social interactions.