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Essential food for regaining strength after injuries and physiotherapy

Portea Homecare

Portea Homecare

  Domlur, Bengaluru     Feb 9, 2017

   6 min     



None of us is strangers to physiotherapy. It is an aspect of medicine that is immensely helpful in assisting those who have been injured to regain their movement and heal faster. Even if physiotherapy is extremely helpful, one can accelerate their healing by approaching treatment more holistically.

Besides seeking physiotherapy, one can also ensure a good diet to ensure a faster recovery. Making changes in your diet by adding in more fibre and completely ridding it of trans-fats and preservatives will push your body to digest food faster. In doing so, your body starts absorbing the essential vitamins and minerals as well as other nutrients faster, leading to better healing time. So, in consuming healthy foods and making necessary changes to your diet, you are ensuring that your body, especially the parts that have been injured, receives the appropriate amount of nutrients to allow quick and proper healing.

So make it a note to conglomerate a good diet with the correct physiotherapy techniques, which will assist your body eventually to emerge stronger and healthier.

Recovering from an Injury

When you are injured, there are various factors that decide the speed at which you recover. Some of those factors include;

  • The type of tissue that is injured, such as bone, muscle, nerve, cartilage, tendon, ligament, joints, skin, etc.

  • Diet and Nutrition

  • Restoration of the function of soft tissues

  • The amount of sleep or rest that you receive

  • Medications consumed

  • Lifestyle and habits

  • Psychology

Combination of nutrients that aid in a quicker healing

 For your body to heal properly, you have to consume a combination of nutrients to help you regain your strength. Your diet must include;

  • An appropriate amount of carbohydrates, fat and protein

  • Sufficient amount of micronutrients, vitamins and minerals

  • A proper amount of water in order to stay hydrated. This changes based on whether you are a child, female or aged.

The food you consume throughout the day should contain items like cereals, bread, rice, vegetables, pasta, fruits, vegetables, beans, legumes, biscuits, juices, dairy products, etc.

You must remember that 60-70% of the energy we receive is from carbohydrates. They are responsive to helping the blood deliver oxygen to various parts of the body, while also ensuring that the body maintains the right amount of intestinal Sodium and Water.

Consuming fat provides the body with 30% energy.

The remaining 5-10 % of the energy we receive is from consuming protein. This is a body-building macronutrient and aids in the repair and growth of the muscle and bone tissue.

Eating Habits to adopt to ensure faster healing

According to Traditional Chinese Medicine, appropriate eating habits would be helpful to rectify any malfunctions of your body’s make-up. Hence, by altering your dietary practices, you will be able to aid your body function more effectively and efficiently. Accordingly, here are a few essential foods to be taken in regaining strength after injuries and physiotherapy.

  • Consume foods rich in proteins after a physiotherapy session, because when our body is injured, it increases its demand for protein. Various recovery processes in the body require proteins; also during the entire period of recovery. In fact, it is the number of proteins you consume that determines how quickly and how well your injury heals. Therefore, injured people must switch their diet from a high carbohydrate to high protein.

  • Consume adequate fibre-rich foods to keep your digestive system in good condition. As the pain medications frequently cause constipation, which could be counteracted by eating 25-35 grams of fibre or drinking plenty of water each day.

  • Eat a balanced diet containing carbs, proteins, fats, minerals and vitamins. This will reduce the need of taking anti-inflammatory medications.

  • Consume a diet that has high amounts of Omega-3 Fats. These types of fats are abundant in flax oil and cold-water fish. Omega-3 fats are recommended as they help reduce inflammation. In fact, they are so good that you won’t need to consume additional painkillers or drugs. Reduced pain may help you heal faster. 

  • Include Vitamin C-rich food such as citrus fruits, broccoli, kiwi and peppers in your diet. It is a water-soluble vitamin and plays a vital role in healing injuries as Vitamin C aids in building new protein for skin, scar tissues, ligaments and tendons. It also helps us maintain our cartilage and bone tissues. Our body does not have the ability to make Vitamin C on its own, which is why we have to include vitamin C in our diet. This vitamin also protects the body from free radicals, thus preventing any significant damage in our body. 

  • Eat foods that are rich in vitamin A such as sunflower seeds, sweet potatoes, carrots, swiss chard, winter squash, and spinach. It helps with the formation of white blood cells to evade the infections and viruses present in the body. Thus, it increases the rate of healing and protects the injury. Our body needs the white blood cells to protect us from any foreign, dangerous substances.

  • Consume the foods rich in zinc such as nuts, seeds, oyster and chicken. It is known that every tissue in the body contains zinc, therefore making it vital to the healing process. In addition to that, zinc also helps the body to use the fats and proteins in the food to promote healing of the affected/injured tissue. In addition to the healing process, zinc also keeps the immune system strong, thus protecting you from other diseases and viruses. 

  • Consume the foods rich in Vitamin E such as alfalfa sprouts, avocados, nuts, seeds and dark leafy green vegetables. Vitamin E is recommended as it plays a vital role in cell repair and also helps in preventing internal scarring.

  • Take enough fluids or water, i.e. 6-8 glasses of water daily during or after physiotherapy.

  • Cut back the alcohol, food containing sugar, fried and fatty foods. This will helps the patient to recover speedily from injury.

  • Try to consume lots of colourful vegetables and fruits such as blueberries, strawberries, grapes, carrots, broccoli, and pineapple when injured as they are rich with powerful antioxidants that help in knocking down the inflammation. Antioxidants are also incidental in helping keep the free radicals at bay, in turn ensuring that there is no additional damage to the tissues. The best and the most popular antioxidant consumed by a lot of people in India is turmeric, which accelerates the body’s recovery. 

  • Eat cautiously. Do not skip meals, take small amounts of food and avoid taking large amounts at a time.

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Tags:  Physiotherapy, Nutrition, Eating Habits, Healthy food, Healthy Diet, Proteins, trauma, Vitamins, ,physiotherapy, diet, nutrition, vitamins, injuries, recovery

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