Being sick can be a challenging experience.
You feel physically and mentally drained, and even the most mundane tasks like making hot tea can seem like a chore. To make things worse, there really is never a convenient time to get sick!
Eventually, though, your body’s immune system kicks into gear and eliminates whatever has given you “the crud.” As you get back into the normal groove of things, here are some important tips to keep in mind so that you bounce back quickly and get back to feeling, performing and looking like your happy, healthy, and fit self again!
5 Tips on How to Bounce Back from Being Sick
#1 Go Slow & Steady with Your Fitness Program
When you’re sick, your body devotes extra resources to ridding the body of whatever pathogen is making you ill and recuperating. For most of us, this leaves little reserve for actual work or working out.
Once you’re feeling better, as tempting as it can be to jump full-bore into your regular workout program, try to take it easy for the first few workouts.
Remember, your body is still recuperating (even if you still feel completely back to normal). Intense exercise is a significant source of stress (albeit a very good one). However, pushing too hard in the first few workouts after recovering from being sick can actually lead you to start feeling under the weather again.
The takeaway here is to ease back into your workout regiment after being sick. Remember, fitness is a lifelong endeavor, not a sprint.
#2 Hydrate
Staying hydrated is critical to optimal workout performance and muscle recovery. It’s also important when you’re sick and immediately thereafter.
Your body needs fluids to carry out numerous processes, including fighting off infections, flushing out toxins, and reducing the risk of serious side effects from illnesses.[1]
While consuming enough water plays a role in hydration, it’s not the only thing you need. Your body also needselectrolytes to properly balance fluid levels in your cells. Electrolytes are charged minerals (e.g. sodium, potassium, magnesium, etc.) that can be found in the foods we eat, but when we’re sick, eating enough nutritious foods can be tough.
Using electrolyte supplements, such as 1UP Hydration Plus, can help to support your body’s increased electrolyte needs when recovering from being sick. Also, keep in mind that being physically active also increases your electrolyte needs compared to being sedentary.
#3 Take a Walk in Nature
This goes back to point #1 -- easing back into your fitness regimen.
While you may not feel ready to jump right into a heavy leg day with squats, leg press, lunges, and deadlifts, getting some physical activity can do wonders for your mental and physical well-being.
There’s no better way to ease back into your fitness regimen than by going for a walk in nature! Research demonstrates that spending time outdoors improves mood and reduces stress.[2,3] You’ll also get some Vitamin D, which is known to support a healthy immune system.[4]
#4 Get Back on Track with Healthy Eating
Being sick can have a major impact on your daily diet, from the foods you crave to what you can physically keep down. As you round the corner on your illness and start to feel better, it’s important that you also get back to eating nutritious foods.
Fruits, veggies, lean meats, whole grains, nuts, seeds, legumes, and healthy fats are rich in essential macronutrients and valuable micronutrients (vitamins, minerals, polyphenols, and antioxidants) that help the body recover, recharge, and fortify itself against future illnesses.
And, if you need help figuring out what a nutritious diet looks like, based on your dietary preferences, open up the 1UP Fitness App where we provide customized nutrition plans (and workout programs!) to help you meet your fitness and physique goals.
#5 Sleep!
Sleeping soundly through the night can be a real challenge when you’re sick amid the coughing, sneezing, nose-blowing, etc. Yet, sleep is essential, all the more so when you’re sick and getting over being sick.
Once you’re feeling better, prioritize sleep. There’s no other way to say it.
Sleep is when the body does the majority of its repair, recovery, and growth. Without it, your performance, mood, productivity, and immune system will take a big hit.
With that in mind, make sure you’re practicing good sleep hygiene by following these tips:
- Have a consistent bedtime (yep, even on weekends)
- Limit caffeine/alcohol before bed
- Limit blue light exposure at least 2 hours before bed
- Listen to relaxing music before bed
- Take a warm bath or shower
- Journal/meditate/pray
- Have a cup of chamomile tea
- Stretch
- Journal or read (a physical book)
- Wear loose, comfortable clothing
- Keep your room cool and dark
Bonus Tip: Consider Supplements
Sleep, nutrition, physical activity, and time spent outdoors are the pillars of bouncing back quickly after being sick. For added support in accelerating your ability to getting back into your normal routine, you may also want to try the following supplements:
- Multivitamin: Being sick increases the body’s need for essential vitamins and minerals. A once-a-day multi like 1UP Multi-Go Men or Multi-Go Women provides a convenient way to support your body’s micronutrient requirements.
- Whey Protein: Protein is essential for many things, including muscle recovery and growth, hormone production, and immune system function. Whey protein, in particular, has been shown to support a healthy immune system and recovery.[5]
- Greens & Reds Superfoods: Polyphenols and antioxidants help the body combat oxidative stress and recover more quickly. 1UP Greens & Reds Superfoods Plus contains 19 organic fruits and vegetables plus fiber and probiotics to support gut health, immune function, and natural energy levels.
- Turmeric & Ginger: Contains natural compounds that help to reduce inflammation and support healthy immune function. 1UP Wellness Shot contains both of these centuries-old tonics along with lemon and cayenne to support wellness, immune function, and healthy metabolism.
References
- Hooper L, Abdelhamid A, Ajabnoor SM, Esio-Bassey C, Brainard J, Brown TJ, Bunn D, Foster E, Hammer CC, Hanson S, Jimoh FO, Maimouni H, Sandhu M, Wang X, Winstanley L, Cross JL, Welch AA, Rees K, Philpott C. Effects of fluid and drinking on pneumonia mortality in older adults: A systematic review and meta-analysis. Clin Nutr ESPEN. 2022 Feb;47:96-105. doi: 10.1016/j.clnesp.2021.11.021. Epub 2021 Nov 19. PMID: 35063249; PMCID: PMC8631606.
- Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S. A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environ Health Prev Med. 2019 Jun 22;24(1):46. doi: 10.1186/s12199-019-0800-1. PMID: 31228960; PMCID: PMC6589172.
- Grassini S. A Systematic Review and Meta-Analysis of Nature Walk as an Intervention for Anxiety and Depression. J Clin Med. 2022 Mar 21;11(6):1731. doi: 10.3390/jcm11061731. PMID: 35330055; PMCID: PMC8953618.
- Ao T, Kikuta J, Ishii M. The Effects of Vitamin D on Immune System and Inflammatory Diseases. Biomolecules. 2021 Nov 3;11(11):1624. doi: 10.3390/biom11111624. PMID: 34827621; PMCID: PMC8615708.
- Zhao, C., Chen, N., & Ashaolu, T. J. (2022). Whey proteins and peptides in health-promoting functions – A review. International Dairy Journal, 126, 105269. https://doi.org/https://doi.org/10.1016/j.idairyj.2021.105269
