How we eat, drink, and move our bodies is important for physical and mental health. When you are sick, good nutrition and self-care are often the last things on your mind. However, this is the perfect time to keep your healthy routines, even when you do not feel hungry or thirsty. Our food and drink choices are key to help your body fight an illness and support your immune system.
When we are sick and have a fever or infection, our bodies need more calories and protein to help fight the bug. Eating enough and staying hydrated will help to keep your energy levels up and stop weight loss from loss of body water, muscle, and fat. Limiting food groups and not eating or drinking enough may leave you feeling run down and increase recovery time. Try to eat from all food groups during the day including vegetables, fruits, grains, protein, and dairy to get important nutrients to fight your illness. In order to maintain your weight and muscles, you may need between 1500-2000 calories and 75-100 grams of protein daily. Keep in mind, these needs vary from person to person. If you feel you are not able to meet calorie and protein goals through foods, try drinking a nutrition supplement. Choose one with 200-400 calories and 15-30 grams protein per 8 ounce serving to get the most bang for your buck.
While healthy food choices are important, staying hydrated can be key to recovering from your illness. When you are sick, especially with a fever, the body can lose water quickly. And since the human body is made up of about 70% water, this can cause dehydration if it is not replaced. Stay hydrated by drinking water or other clear liquids (those you can see through) to replace any fluids lost from being sick. If you are dehydrated, you may show signs such as increased thirst, dark colored urine, less urine output, dry mouth, high heart rate, tiredness, and/or confusion. Try taking small sips of liquids every few minutes to stay hydrated if you are not able to drink large amounts at one time. If you need to limit daily fluid amounts for a medical reason, discuss your hydration goals with your doctor.
Along with good nutrition and hydration, it is also important to continue planned movement to maintain muscles while trying to recover. Try low intensity exercises such as stretching, leg lifts, arm rolls, or yoga to keep up your strength. Everyday movement such as walking, dancing, and light cleaning are also great ways to move your body while recovering. Exercise has been shown to preserve muscles, reduce stress, improve physical health, and support mental health.
As you recover, remember how you eat, drink, and move can make a difference in recovery. Choose healthy foods that are high in calories and high in protein while eating small meals and snacks each day. Drink enough caffeine-free and alcohol-free liquids to stay hydrated and continue planned movement throughout the day. Taking care of yourself will help to keep up your strength and get back to your normal activities sooner.