Whew! It is possible that, what with one thing and another, 2020 has brought you something to recover from. Whether it’s illness, job loss, stress, virtual schooling challenges, isolation from family and friends, tough business decisions, reckoning with social upheaval, or the loss of your regular routine, there is a lot going on these days. This might be a time to focus on the ways you can support your mind and body in the process of recovery. 

Convalescence refers to a period of time to regain strength and health after an illness. In our “push through it” culture, it’s a bit of a lost art. But recovery is an important part of growth and healing, and knowing when and how to rest and nourish can be key to actually moving forward. This applies to illness, stressful events, transitions, and even to exercise! 

Here are some tips for how to embrace recovery and support yourself during that process. Work with your health professional to build the best recovery plan for yourself. 

Mindset

First of all, understand the power of your mind. It is very true that you may not have control over many of the circumstances affecting your life. What you can control is the space between your ears. Your mindset and perspective are key to shifting your energy from worry to healing. Worry takes away your strength for tomorrow, and you need that strength to meet the challenges that come up. Instead, focus on gratitude and on speaking the good in your life. Instead of saying, “I just feel so tired and weak from being sick,” try saying, “I’m resting and rebuilding my strength. I’m grateful that my body is healing,” and see where that takes you. The words you speak, both out loud and in your head, are powerful. Choose to speak words of hope and affirmation over your life. 

Nutrition

To support your body during recovery, nutrient-dense foods are important. Warm, nourishing foods such as bone broth or other soups are more easily digested than cold foods or raw foods. Your body will not have to use any extra energy digesting and utilizing the nutrition in those foods and can put all your energy toward healing, whether that healing is healing from illness or healing from a tough training session. 

If you are doing intense exercise, you may need a little extra protein. If you eat dairy, you can look for an organic undenatured whey protein. If you don’t eat dairy, you can look for a high quality collagen supplement. And if you prefer to avoid animal products all together, look for a pea-based protein, rather than a soy-based protein. These protein powders can be added to coffee or tea. L-glutamine is one of the essential amino acids in protein. It is found abundantly in meat sources like bone broth and collagen. L-glutamine is especially effective at helping with the delayed onset-muscle soreness that can occur when training, which is why a mug of bone broth might be the perfect post-workout snack. 

Supplements

In addition to nutritious and digestible foods, there are some supplements and herbs that will help support recovery. First of all, make sure your vitamin D levels are adequate, and if you are deficient, supplement with vitamin D3. This will help support your immune system. Next, consider vitamin C, and look for a lipospheric or liposomal form of vitamin C for the best absorption. Turmeric is a spice that can help reduce inflammation as well. It is available as a tea or as a supplement. Tulsi, or holy basil, is an herb known for its restorative properties. You can try a tulsi tea to help relieve stress.

Sleep

Sleep is healing! Your body repairs itself while you sleep. Your mind processes while you sleep. Your hormones reset while you sleep. If you are having trouble sleeping, here are some questions to ask yourself for better sleep. First, pay attention to your space and environment. Is it tidy? Is it cool? Is it dark? Then pay attention to your body. Does a cup of herbal tea help you calm down? If you feel hungry, try a little coconut milk or organic heavy cream in your tea. Do you need a magnesium supplement? Many folks have a magnesium deficiency, which will make it difficult to sleep.  And finally, pay attention to your mind. Do you need to journal a bit before bed to get things out of your head and onto the paper? Do you need to put your screens away 30-60 minutes before bed to help your mind calm down and to reduce your exposure to blue light? All of these things will promote healing sleep. 

Exercise

Exercise brings energy and can help boost your mood, but starting a new exercise routine can lead to delayed onset muscle soreness. If you’re looking to alleviate that soreness, and you are not pregnant or breastfeeding, you can try cryotherapy. Immersing yourself in an ice bath, or even just taking a very cold shower, can help reduce inflammation and soreness. You can alternate hot water and cold water, always making sure to end with cold water to constrict blood vessels and reduce inflammation. 

Make sure that you schedule your rest and recovery days as well. This is actually a very important part of training because the only thing worse than under training is over training. Recovery days give your body the chance to actually heal and build muscle. 

Even if you are intermittent fasting, you should supplement with protein within an hour of a hard workout. You can add a protein powder to your coffee or tea to give your body the boost it needs without eating a meal if that is outside your “eating window.”

Remember that the more you move the more you’ll want to move! The soreness passes and the strength and energy stay with you.

Whatever the challenges you are faced with right now, there are ways that you can prioritize your healing and recovery. Don’t be afraid to ask for help and support. If you are on a health journey, all TruBalance offices are equipped for virtual appointments. If you are looking for knowledge and support, the Lifestyle Mastery for Health online course and the Tribe monthly membership are available at drtracikiernan.com.