I should begin this blog by saying I’m not a registered dietician. The information I’m giving you in this blog post comes from the bit of nutrition training I had in obtaining my bachelor and doctoral degrees and in the experience I’ve had with clients in my office.
I want to share with you the three changes I’ve noticed you can make in our daily diets to improve your rehab experience.
- Decrease sugar.
I know you’ve heard this before many, many times. But wow, is it true. I never knew the amount of sugar I consumed. I also never knew the recommended amounts. I completed a challenge a few years ago that required me to count the grams of sugar I consumed in a day and it was eye opening. Many of the things we eat and drink are double and triple what we need in a day. Aside from the amount of calories this adds, the inflammatory effect it can have on our bodies is not well taught. Lots of studies confirm this– processed sugar makes your joints hurt. Trust me, I’m preaching to the choir. I love sugar in my coffee. If there are Oreos in the house I crush them. And I have to fight the urge to eat ice cream every night. But there has been an undeniable difference in how my joints and muscles feel when I’m careful with my sugar intake… imagine that.
- Increase protein.
Again, I’m not a dietician. So do understand that this bit is not going to apply to everyone, particularly those dealing with gout. But most of my patients, particularly my older population, aren’t eating enough protein. Protein can be tough to get in because it’s not convenient. Protein shakes and bars often come with a lot of sugar. I’ve found the best source of protein is real food.
Our muscles need protein to be strong. So it’s a necessary part of recovery and rehab. It is definitely something that will come up if you’re in for a visit with me!
- Increase water intake
There is an endless list of the benefits of water consumption.Most directly related to rehab- water helps with muscle aches, cramps, and helps lubricate joints. It helps with energy levels and improves performance. There are also a lot of benefits not directly related to rehab. When you’re not thinking clearly or feeling foggy, it might help to recall how your water consumption is going. This is not well known, but drinking good amounts of water also helps with metabolism and weight loss. And the most important benefit of all, in my opinion, is daily bowel movements!
Ok! That’s as much nutrition advice as I’m able to give! If you are interested in more, holler at me and we’ll try to get you in with someone qualified to answer those questions! But these are all things I’ve incorporated into my daily eating habits that have been very helpful for recovery and prevention of injury.
Dr. Rachel Atufunwa PT, DPT