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    RORYLYONS   182,726
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Advice to help feel better

Friday, September 30, 2011

Eat the Foods That Help You Recover

You are what you eatóbut never more so than when youíre sick or injured. You may crave comfort foods, such as toast and jam or macaroni and cheese, when you arenít feeling well.

But some of these foods actually can work against you and prolong your illness. Make these smart food choices...

Choose healthful fats in healthful amounts. You should always opt for healthful fats, especially when you are recovering from an injury or illness. Foods high in unhealthful saturated fat, such as beef and hard cheeses, have been found to inhibit the immune system and prolong recovery time.
Best: A general rule of thumb (even when youíre not sick) is to consume about 25% to 30% of daily calories from healthful fats, such as monounsaturated fat (olive oil, avocado, peanut butter) and polyunsaturated fat (sunflower and corn oils, salmon, walnuts). Consume very little saturated fat, such as that found in whole milk, red meat and hard cheese. It also helps to eat less fat.
A landmark Tufts University study found that a lower fat diet (28% of calories from fat, as opposed to a more typical American diet of 38% from fat) increased the function of T cells, which fight against viruses and bacterial infections.

Eat whole fruit. Drinking orange juice (or any type of fruit juice) is not good for you, especially when youíre sick. These juices are high in sugar and low in fiber, causing a rise in blood sugar that can lead to inflammation and weaken the immune response. While juice with pulp is better for you than juice without pulp (and you can dilute fruit juice with water to decrease the sugar), you get more fiber from eating the whole fruit, and this fiber reduces the spike in blood sugar.

Reduce refined carbohydrates and sugar. Refined carbohydrates, such as white pasta, white rice and white bread, trigger inflammation in the body. Your immune system must work to fight inflammation, leaving it with less energy for fighting off sickness. Also, bacteria thrive on sugar, possibly exacerbating an infection. When you are recovering from injury or illness, just say no to refined grains and sugar!

Member Comments About This Blog Post:
SOULFISH80 10/11/2011 2:48AM

    Very educational

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GOURMETLOSER 10/8/2011 6:43PM

    This makes perfect sense. Well put.

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CHRYS13 10/8/2011 4:54PM

    emoticon emoticon emoticon

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CINDYCHARLENE 10/8/2011 1:44PM

    Great advice! I am working to incorporate it into my life. Thank you for the reminder to continue.
emoticon emoticon

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BUTEAFULL 10/1/2011 11:01PM

    great information about % of fats for daily intake, thanks for posting this

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MARGIE4230 10/1/2011 5:20PM


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GRNDMOM43 10/1/2011 8:40AM

    emoticon for the information. I keep reading it but hopefully it will really sink in one day.

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    I agree! Eating a real orange is much better than drinking the processed juice! emoticon

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ELISADENK 9/30/2011 8:33PM


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PMFISH 9/30/2011 7:21PM

    This is so true! If sick, squeeze 1/2 lemon 3 X a day in water - it makes your system alkaline and disease cannot live in an alkaline system!


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