by Clarissa Hartley

Despite our best efforts, we may at times find ourselves succumbing to respiratory infections. The good news? You can accelerate your recovery and safely get back on your fitness track after a cold or flu. Here’s expert advice on how to effectively tailor your post-illness recovery plan.

Your Immunity Army: Antiviral Proteins and Immune Cells

Once a respiratory virus invades our system, our immune system jumps to action with antiviral proteins, called interferons, and ready-to-fight immune cells. This quick response helps to limit the initial impact of the disease and lays the groundwork for a specific, long-lasting response that protects us from future infection by the same virus.

Your Fundamental Allies for Quick Recovery

A regimen comprising of a diverse, healthy diet; regular, moderate-intensity exercise; sound sleep patterns, and good mental health is associated with improved immunological fitness which in turn facilitates a quick recovery.

Food for Recovery: Fueling your Microbiome Post Infection

Respiratory infections not only affect your respiratory and muscular systems but also impact your gut. Consuming foods such as chicory fibre, kiwis, dates, almonds, beans, legumes, oats, dark-skinned fruits, and green vegetables can restore short-chain fatty acids in your gut which are crucial for your immune system’s proper functioning. Post-infection, increasing your intake of diverse plant foods including fermented items such as kefir, kombucha, kimchi, and soy products can also rebalance your gut microbiome.

Naturopathy for Recovery: Addressing Root Causes

Naturopathy, a holistic approach that treats the root causes of illness, underscores the significance of amplifying your immune system post-illness. It also advocates reducing inflammation during and after illness by eliminating pro-inflammatory foods like sugar, ultra-processed foods, fried items, poor-quality red meat, trans fats, alcohol, and highly refined carbs from your diet.

In the Gym Again: Resuming Exercise Post Illness

Hold off training while you exhibit signs of illness and then gradually intensify your workouts to avoid the return of symptoms. Start with low-impact cardiovascular workouts like walking, yoga, Pilates or swimming, building the intensity over weeks. To avoid muscle strain, the ideal way to exercise post illness is via isometric exercises, which involve holding your muscles in one position rather than moving through large ranges.

Yogic Breathing: A Path to Recovery

Correcting erratic breathing that often accompanies respiratory illness can help activate the rest and digest mode in your body, which aids in recovery. Practising full yogic breathing, particularly by extending your out-breath, can steer your body into a healing mode.

Supplementation: Aiding Your Post Illness Recovery

Supplements like probiotics or traditional remedies like echinacea can help calm inflammation and rebalance your microbiome post-infection. Vitamin D is crucial for the optimal performance of your immune system and can aid in reducing inflammation post-viral clearance.

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