Revitalize Your Body After Winter and Illness: A Comprehensive Guide

As spring arrives later than usual this year, many of us are feeling the effects on our well-being. The lingering impact of COVID-19 has only exacerbated these issues for some. To help you bounce back, we’ve consulted with therapist Elena Poklad to bring you a comprehensive guide on revitalizing your body after winter and illness.

Nutrition

Spring is traditionally a time for vitamin deficiencies. Our intake of essential vitamins decreases due to the lack of seasonal fruits and vegetables, which results in a lower concentration of valuable microelements. Here’s what you should focus on:

Fresh Greens: Incorporate a generous amount of fresh greens into your diet, as they are now in season. You can also start adding zucchini and eggplant to your meals. Carrots and beets are excellent sources of vitamins and microelements.
Fatty Fish: Opt for fatty fish varieties, preferably red fish, as they are more energy-dense.
Fruits: Pay special attention to lemons and ginger, which can be used as seasonings or added to tea. Include kiwi and pomelo in your diet, as they are rich in Vitamin C, one of the most potent natural antioxidants. Vitamin C helps oxygenate cells, boosting your body’s energy potential and revitalizing your strength.

Physical Activity

Physical activity is crucial for maintaining overall health. It helps keep your body toned, preserves joint functionality, and ensures your brain receives adequate oxygen. Here are some recommendations:

Walking: A daily 40-50 minute walk, preferably in the evening, can help you unwind and improve your sleep quality. A relaxed evening stroll can lead to a more restful sleep and a less anxious morning.
Cardio Exercises: Engage in cardio activities like using treadmills and other low-impact equipment. Ensure that your workouts are comfortable and not overly strenuous.
Swimming: Swimming is excellent for overall toning and benefits your spine and joints. The mild fatigue you feel after swimming is beneficial for your body.

Avoid overexerting yourself, as it can lead to illness, especially since the viral infection season is not yet over.

Rest

The best way to rest is by changing activities. If you’ve been engaged in mental work for 12 hours, you don’t need to switch to 12 hours of physical labor. To prevent mental and physical exhaustion, take short 15-20 minute breaks every 2-3 hours.

If your work is mentally demanding, take a short walk or do some light exercises. If your work is physically demanding, take a moment to sit down and relax.

Switching from mental to physical activities engages different neurons, allowing those that were actively engaged in mental tasks to rest and reoxygenate.

Following this rule can help you restore energy throughout the day, reducing the intensity of fatigue by evening.

Sleep

It’s well-established that adults need at least 8 hours of sleep per night to feel well-rested. However, the timing of your sleep is equally important. Aim to go to bed by 11:00 PM, as our bodies are genetically programmed for specific sleep and wake phases.

The more you delay your bedtime, the less rested you’ll feel, regardless of how long you sleep. Conversely, excessive sleep (10-12 hours) can leave you feeling groggy and unproductive.

Vitamin and Mineral Supplements

The effectiveness of vitamin and mineral supplements is debatable. While these synthetic products can enhance energy levels and improve metabolic processes, they also require significant energy for the body to break down and utilize.

If your body is healthy, it can process and benefit from these supplements. However, if your body is weakened, the energy gained from these supplements may be expended in their metabolism, providing little benefit.

Therefore, it’s crucial to prioritize obtaining vitamins and microelements from natural food sources, as they require less energy to process and offer greater benefits.

Maintaining Immunity

While there are no guaranteed ways to boost immunity, as it is largely genetically determined, you can maintain it at an optimal level. Here are some tips:

Outdoor Activities: Spend time outdoors, engage in physical activities, and participate in active recreation.
Weekend Activities: Instead of staying indoors, go out into nature. Activities like hiking, picnicking, and playing active games can improve circulation, enhance gas exchange, and oxygenate your blood and internal organs. This helps maintain a robust immune system, reducing the likelihood of illness and increasing your energy levels.

For more detailed information, you can refer to the full article here.