March
is National Nutrition Month! So what does nutrition have to do with
physical therapy? For starters, with downtime spent in rest and healing,
calorie needs are lower for most people recovering from an injury. Not
only are you less active when you’re recovering from an injury or
dealing with pain; but with less to do, it’s especially tempting to
snack on less nutritious foods.
How can you keep a healthy balance
of rest and recovery, while taking in the nutrients you need to heal?
Well, we can tell you what not to do. Here are six common mistakes that
could be sabotaging your chance for a healthy recovery (and your chance
for a healthy life in general).
MISTAKE # 1: Skipping Breakfast
Even
if you aren’t hungry, a healthy breakfast is essential to recovery and
overall health. Not only does a good breakfast start your metabolism
early in the day, studies have shown that a breakfast high in fiber and
carbohydrates can help you feel more energized throughout the day.
MISTAKE # 2: Following the Three-Meals-a-Day Policy
You
heard that right. Don’t eat three meals a day. Instead, try to eat 5-6
“mini-meals” to prevent excessive hunger and overeating. This is
especially helpful if your recovery leaves you with a lot of time on
your hands. Eating five or six mini-meals gives you more to do
throughout the day and it can help you avoid constant snacking. Have a
good source of protein at all meals (eggs, lean meats, beans or legumes,
peanut butter, tofu or low fat cheese) and a complex carbohydrate (high
fiber cereal, whole grain toast, or fruit) along with plenty of
vegetables.
MISTAKE # 3: Depriving Yourself of Snacks
Yes,
I know, we just talked about avoiding constant snacking. But if you’re
intentional in your meal planning, you can make snacking a part of your
healthy recovery routine. Just use several of your mini-meals as “snack
times” and take advantage of some delicious substitutes for traditional
unhealthy snacks. Try these, as a start:
Instead of Crackers, Try a handful of nuts
Instead of chips and dip, Try toasted pita chips and hummus
Instead of a candy bar, Try a bowl of fruit
Instead of soda, Try a real fruit juice
If
you find yourself wanting to snack even between your mini-meals, try
sugarless gum or sugar free mints. They can be a good way to keep your
mouth busy without consuming calories. Brushing your teeth is another
way to make snacking less pleasurable.
MISTAKE # 4 Choosing Refined Foods Over Whole Foods
Not
all rice (or bread or potatoes or cereal or even sugar) is created
equal. White rice, white bread, white potatoes, white pasta, sugary or
low fiber cereals, juice, Kool Aid or boxed drinks, soft drinks, and
refined sugar are all examples of unhealthy nutrition choices. However,
most of these foods have healthy alternatives. You can find whole grain
bread and pasta in any grocery store, along with brown and/or wild rice.
You only have to spend ten seconds in the cereal aisle to see that
there are plenty of healthy options to replace your Fruit Loops. Even
refined white sugar has a healthy alternative – raw sugar. Avoid refined
foods as much as possible and look for raw or whole food alternatives
to keep your body healthy and on the road to recovery.
MISTAKE # 5: Ignoring Your Body’s Sleep Needs
We’ve
all heard the magic number – eight hours. But that’s not necessarily
the magic number for everyone. According to Dr. Christopher Winter,
medical director of the Martha Jefferson Hospital Sleep Medicine Center
in Charlottesville, VA, individual sleep needs vary greatly.2 Dr. Winter
suggests paying attention to your daily routine to discover if you’re
getting not enough (or too much) sleep. For instance, if you often wake
up before your alarm goes off, you may be getting more sleep than you
need. If you have a hard time staying awake during the day, you’re
probably not getting enough.
When you’re recovering from an
injury, you may have more difficulty maintaining a healthy sleep
routine. If you are unable to take part in your normal activities, you
may be tempted to fill that time by napping. However, be careful not to
oversaturate your body with sleep. Following a healthy sleep routine
that fits your individual needs can result in a healthy metabolism, good
health and more rapid healing.
MISTAKE # 6: Leaving Your Doctor Out of the Loop
Your
doctor can be one of your best resources for staying healthy while
recovering from an injury. Not only is your doctor familiar with your
injury and with your recovery process so far, he or she also knows your
general medical history and understands any medical conditions you might
have that could alter your nutritional or health needs. Communication
with your doctor is especially important if you plan to make any major
changes in your diet.
Above all, remember to give yourself time.
When you’re recovering from an injury, the days can feel like weeks and
the weeks like years. But if you’re willing to wait it out, and take of
yourself in the meantime…well, let’s just say, your body will thank you.
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