Looking To Not Feel So Exhausted, Sick And Bogged Down?
When you’ve been hit with a cold, COVID, GI bug… or anything that knocks you off your normal routine, it’s important to give yourself grace during this time.
The most important thing you can do during times of acute illness is to mentally accept that you won’t be able to continue doing all-of-the-things for yourself and everyone else.
- You may have to sit work out for a few days.
- You may have to text your family and/or friends and let them know that you’re unplugging for a few days.
- You may have to do less “stuff” around the house, less errands, and less parental duties in order to just lay down and rest.
This is what your body needs.
When we’re feeling crummy and under the weather, your immune system is revved up behind the scenes and is ready to fight whatever illness has infiltrated your body. The most important thing you can do during this time is to reduce outside sources of stress. Some of these stressors are in our control, and others are not.
So how do you optimize your health in a way that will “speed up” the recovery process and help you feel back to base sooner than later?
Practice these tips:
- Take your bariatric multivitamins daily
- Drink 64+ ounces of water every day
- Consume a minimum of 60g of protein daily. This may be challenging if you’re not feeling well, so revert back to protein shakes and blander protein sources like Greek plain yogurt, cottage cheese, mozzarella sticks, and eggs to build up your protein and calories
- Ensure you are taking 1200-1500mg of calcium daily (or 1800-2400mg if you’ve had the Switch/ SADI). Remember- calcium needs to be spaced out throughout the day. You can’t take them all at once!
- Take your iron (and ADEK supplements if you’ve had the Switch / SADI).Remember- space out your iron from your calcium (and stomach ulcer medications as needed)
- Pull back on heavy exercise. Skip the workouts at the gym, but continue to walk and move your body to avoid sedentary behavior.
- Sleep in. Aim for 8 hours of sleep nightly. Read a book in bed or listen to a meditative podcast to help your body relax and let your eyes close.
- Eat whole foods. Don’t let your illness be an excuse to eat ice cream in bed, order Uber Eats Chinese food for dinner, or banana bread and muffins for breakfast the next morning (although I know we all love these things!!). Your body needs nutrition to heal so prioritize vegetables, protein, and healthy fats (like avocado, olive oil, plain nuts, etc.)
- Enjoy fruits, but stick to berries and keep your serving sizes to < 2 servings of fruit per day. One serving = ½ cup diced fruit. Berries are full of antioxidants and won’t spike your blood sugar as high as other fruits such as bananas.
- Incorporate fermented foods into your diet to improve your gut microbiome and gut health. Try plain greek yogurt that has live cultures of bacteria (ie: ingredients on the label that are written in italics such as lactobacillus), kefir (a fermented milk), sauerkraut, tempeh, miso, and kimchi.
Above all, cut yourself some slack. Don’t let your mind derail into negative thoughts about what you’re missing out on, not contributing to, not doing, or not helping others with.
Your main priority is helping your body rest and recover.
Remember- you can’t pour from an empty cup! When you’re feeling down in the dumps, you need to refill your cup by focusing on your health, nutrition, and positive mindset.
Your illness is temporary and will pass, so the sooner you prioritize your health and allow yourself some grace to heal, the sooner you’ll be back on your feet. Allow yourself a break!
Do you find it hard to prioritize YOUR needs?
If you’re looking to (re)prioritize YOU and your health goals, and to learn how to successfully shape your mindset into one that serves and prioritizes your health goals, be sure to check out our 5 Day Mindset Masterclass inside Banana Bariatrics (our membership support group)!
In our 5 Day Mindset Masterclass, you’ll learn how to:
- Practice being “selfish” in order to recommit to your health goals
- Avoid being the “Yes” person to everyone all of the time
- Navigate food temptation in social settings with helpful tips
- Master your brain and breathing to control your cravings
- Create a daily habit of reflection and action for your mindset goals