How to Eat Healthy After an Injury


Recovery after an injury can take time. It can take a toll on your physical, psychological, and mental health. All of this can change if you take a positive stance toward your recovery. If you focus less on worker’s compensation claims and let your lawyers do your job, then you can revert all those energies to healing and recovery. Most people take more time to recover because they are often stressed out with the process of their claims. This is why they are advised to focus more on their healing and recovery.

To start your road to recovery, you should change your diet. Your food intake should focus on combating inflammation and encouraging repair. It would help if you understood that eating clean can augment the healing process. Note that the severity of your injury will affect your diet. If you are recovering from burns, then your nutritional requirement will be higher than someone who had ear damage.

Increase Consumption of Anti-Inflammatory Food

When you are injured, your body will respond by sending out inflammatory cells in the area of injury. These inflammatory cells help in the healing process. However, if your body is in a prolonged state of inflammation from major trauma such as burns, your immune system is constantly alert. When this happens, your body can prevent the healing process and even cause more damage.

To prevent this, you must increase your intake of anti-inflammatory food items like chia and flax seeds, fruits, and vegetables. While you increase anti-inflammatory food, cut down on inflammation-causing food items such as processed meats, candies, and white bread.

Don’t Cut Calories

Cutting back on calories is a common misconception among recovering individuals. They think that because they are no longer working out, they must lessen their caloric intake. They do not understand that injured individuals have higher caloric needs. Both the macro and micronutrients are needed to aid in the healing process.

Research shows that healing from an injury can boost metabolic rate by 15-30%, depending on the severity of the injury.

Eat Protein-Rich Food Items

After an injury, you may remain immobile for some time. Immobility can lead to decreased muscle mass and strength. You can avoid this by stocking up on proteins. Protein-rich food also helps manage the inflammation, helping you get better faster. Make sure to include a healthy serving of fish, tofu, peas, beans, and nuts in your daily menu. It would also be best to spread out your protein intake. Studies show that protein intake divided into four meals helps encourage muscle growth.

Include Lots of Vegetables in Your Meals

If you are a vegan, this should not be a problem for you. However, if you hardly eat vegetables, this is the best time to do so. If you can, eat about ten servings of fruits and vegetables daily. These greens will help you optimize your recovery. Some produce that has the highest percentage of antioxidants includes wild blueberries, spinach, garlic, kale, cilantro, blackberries, artichoke, goji berries, arugula, and watercress.

Choose Your Oils Carefully

You should know by now that you should stay away from fried foods. Note that soy, corn, and vegetable oils are pro-inflammatory. Even healthier oils like sesame oil, avocado oil, and safflower oils also promote inflammation. If you must, choose flaxseed oil or walnut oil.

Final Word

Eating healthy while recovering from an injury is a challenge in itself. However, if you have the right mindset, it will become easy. Besides, you want to get back on your feet and your routine as quickly as possible. If you adopt a healthy lifestyle even before an injury happens, your recovery will be easier and faster. Once you recover, it would be best to continue practicing a healthy lifestyle.