Back to School Time: Before, During & After Sickness

ANNNNNND the back-to-school season is here for some of us and still on the way for the rest of us. And that means that it is also THAT time again. The germs. The colds. The sharing of all of the things. I am going to give you my best breakdown here as a nutrition & fitness coach BUT probably more so as a mom of four who is down in the trenches with you.

Before Sickness

We cannot avoid every sickness that is out there. But we can try to give our body the basics that it needs in the best way possible every single day to give it the best possible chance at staying healthy when faced with cold and flu season.

Nutrition

OK, so this should definitely be a given just because of where you are. I am a nutrition and fitness coach and this is how we maintain the best health that we can. We look at what we’re putting in our body and try to feed it adequately. If you’re trying to figure out what that could be, the Macronutrient Food Guide will help with the basics.

Hydration

Hydration is huge… I mean our bodies are roughly 60% water. Yes, this varies quite a big deal depending on age, gender and body composition, but if you’re looking for the basics, take a look here. The Basics with Hydration

Sleep & Routine

Establish a consistent sleep schedule. Adequate sleep is vital for a robust immune system, and a well-rested child is less likely to fall ill. For ways to build a solid sleep habit, read this. Building a Better Sleep Habit 

BASIC HYGIENE

• Encourage covering the mouth and nose with a tissue or elbow when they cough or sneeze.
• Wash your hands with soap and water regularly, especially before eating and after using the bathroom.

During Sickness: Supporting Recovery

Outside of the obvious suggestion to always seek medical professional help first, we still want to take those basics that were mentioned above and those are still the things that we want to implement when sick. One other thing not mentioned above, exercise.

• Exercise when sick: Should you sweat it out? Or rest and recover?
• Should you exercise when sick? [Infographic] How to make working out work for your immunity.

BUUUUUUT back to the nutrition…

When you’re sick, it’s important to focus on nourishing foods that can support your immune system and aid in recovery, but also listen to your body and seek professional guidance from your primary care team.

1. Stay hydrated: Drink plenty of fluids like water, herbal tea, and clear broths to prevent dehydration.
2. Ginger: Ginger has anti-inflammatory properties and can help alleviate nausea and digestive discomfort. You can consume it in the form of ginger tea or add it to soups and stir-fries.
3. Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can support your immune system.
4. Yogurt: Probiotic-rich foods like yogurt can support gut health and strengthen your immune system.
5. Oatmeal: Oatmeal is easy to digest and provides carbohydrates for energy.
6. Leafy greens: Leafy greens like spinach and kale are packed with vitamins, minerals, and antioxidants.
7. Lean proteins: Include lean proteins like chicken, fish, or tofu in your meals. They provide essential amino acids for cell repair and recovery.

One of my favorite resources to send out for when you’re sick: What should you eat when sick?

It references these as great additions nutritionally:

• Garlic: Acts as a natural antibiotic and may reduce the severity of colds.
• Chicken Soup: A classic remedy, it provides fluids and electrolytes, has anti-inflammatory properties, and is soothing.
• Green Tea: Boosts the production of antibodies, helping your body fight off invaders.
• Honey: Has antibacterial and antimicrobial properties. Honey has soothing properties for sore throat and can also help suppress coughing. You can add it to warm water or herbal tea for relief.
• Elderberries: Contain antiviral properties and may reduce the duration of colds.

After Sickness

After sickness, try to focus on rebuilding your strength and immune system. You can best do this by getting back into your normal balanced diet and incorporating movement again. 

Things to focus on (noticing a trend?):

1. Nutrient-rich foods: After illness, reintroduce regular foods slowly. Start with small, frequent meals that are easy to digest, and gradually return to their normal eating patterns as their appetite and energy levels improve. Incorporate foods that help rebuild energy and strength, such as lean proteins (chicken, turkey, eggs), complex carbohydrates (oatmeal, sweet potatoes), and healthy fats (avocado, olive oil).
2. Probiotics and Prebiotics: Support your gut health post-illness with probiotic-rich foods and prebiotics, like bananas, asparagus, and onions, which can help restore the balance of good bacteria in their digestive system.
3. Hydrate: Start by rehydrating your body. Drink plenty of water throughout the day to replenish fluids lost during sickness.
4. Gradual Exercise: Ease back into exercise gradually, starting with low-intensity activities such as walking, stretching, or yoga. Listen to your body and avoid overdoing it.
5. Sleep & Rest Days: Ensure you’re getting enough sleep each night to support recovery and immune function. Allow your body time to rest and recover between workouts.

Takeaway

THROW ALL THAT YOU CAN AT THIS WHEN SCHOOL STARTS… and have the kids wash their hands.

That’s all I got.

Good luck to you!

Additional Resources

• MI Blog: The Best Foods to Boost Your Immune System
• What should you eat when sick? [Infographic] Foods that help you fight bugs faster (and avoid catching them at all).
• Eating when sick: Should you feed a cold? Starve a fever? – Precision Nutrition
• 8 Ways to Optimize Your Immunity and Protect Your Health