Proper nutrition is crucial for recovering from any type of injury or surgery. What you eat can directly impact how quickly your body heals and rebuilds damaged tissue. Follow these dietary guidelines to help accelerate your injury recovery.
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Consume Enough Calories
After an injury, your body needs extra energy and nutrients to repair damaged tissue and muscle. Consuming adequate calories gives your body the fuel it requires for the increased metabolic demands of healing. Avoid stringent dieting or calorie restriction, as this can impair the healing process. Dietary guidelines say adults need 1,600-3,000 calories per day.
Aim to eat a balanced diet rich in lean protein, fruits, vegetables, and whole grains. Speak to your doctor or dietitian about your specific caloric needs based on your injury, activity level, and any nutritional deficiencies. They can help develop a tailored nutrition plan to optimize healing.
Eat Plenty of Protein
Protein makes up 18-20% of the human body and provides amino acids that are the building blocks for regenerating muscle, skin, bone and other tissues. Getting adequate protein, especially in the early stages of injury recovery, can help speed the formation of new tissue.
Good protein sources include eggs, poultry, fish, dairy products, beans, nuts, and soy foods. 100g of chicken contains 27g of protein, whereas a 100g boiled egg contains 13g. Try to eat some protein at every meal and snack. Your doctor may recommend higher protein intake goals, depending on your injury. Protein supplementation can also help meet increased needs.
Stay Hydrated
Drinking enough water is vital for transporting nutrients to tissues and flushing out waste products. Dehydration can stall the healing process. Pain medications can also have a dehydrating effect.
Apart from water, other hydrating fluids include herbal tea, coconut water, diluted fruit juices and bone broth.
Load Up on Micronutrients
Vitamins and minerals provide cofactors that are essential for tissue repair pathways. Key micronutrients involved in injury healing include vitamin C, zinc, vitamin D and magnesium. Vitamin C helps make collagen for skin and bone repair. Zinc assists with wound closure. Vitamin D promotes bone rebuilding. Magnesium reduces inflammation and aids muscle recovery, but as many as 45% of Americans are magnesium deficient.
Eat plenty of fruits, vegetables, nuts and seeds to obtain these micronutrients. A daily multivitamin can help fill any dietary gaps.
Eat Anti-Inflammatory Foods
Inflammation is a normal part of the healing response but excessive inflammation can delay recovery. Red meat is the number one most inflammatory food. Adding more anti-inflammatory foods to your diet can help control inflammation. Key anti-inflammatory nutrients include omega-3 fatty acids, antioxidants, polyphenols, and fiber.
Good options include oily fish, avocados, walnuts, berries, tart cherry juice, turmeric, green leafy vegetables, mushrooms, and high-fiber whole grains.
Stay Well-Nourished After Surgery
Surgical procedures like joint replacements, fracture repairs and reconstructions have high nutritional demands during recovery. Follow your doctor’s dietary advice, which may include taking supplements or adding medicinal nutrition shakes. Speak to personal injury attorneys for advice on seeking compensation to help pay your medical bills – the average cost of a hospital stay can exceed $30,000.
Proper nutrition provides the raw materials for your body’s natural healing abilities. Follow these diet tips to help accelerate your injury recovery and get you back on your feet sooner. Consult a registered dietitian or doctor to develop a customized eating plan for your needs.