How can certain foods help heal your body during illness or injury. Which foods are best for specific health conditions. What natural remedies can you find in your kitchen for common ailments.

The Power of Chicken Pho for Fighting Colds

When it comes to battling the common cold, chicken pho, a traditional Vietnamese soup, offers more healing potential than classic chicken noodle soup. This flavorful broth combines several ingredients known for their medicinal properties:

• Star anise: Contains antiviral compounds
• Cardamom and cinnamon: Possess anti-inflammatory properties
• Goji berries and coriander seeds: Rich in antioxidants
• Jalapenos: Provide calcium, vitamins A and C, and help clear nasal passages

The unique combination of these ingredients creates a potent remedy that not only soothes cold symptoms but also supports overall immune function. How does chicken pho compare to other cold remedies? While many over-the-counter medications target specific symptoms, chicken pho offers a holistic approach by addressing multiple aspects of cold relief simultaneously.

Sardines: The Unexpected Ally in Bone Healing

While sardines might not be the most popular fish choice, they pack a powerful punch when it comes to supporting bone health and healing. These small fish offer several benefits for those recovering from fractures or dealing with bone-related issues:

• High calcium content: Essential for bone formation and strength
• Rich in vitamin D: Aids calcium absorption and bone mineralization
• Abundant omega-3 fatty acids: Promote bone formation and reduce inflammation
• Low mercury levels: Safer option for frequent consumption compared to larger fish

How can you incorporate sardines into your diet for optimal bone health? Try adding them to salads, pasta dishes, or spreading them on whole-grain toast. Their versatility makes them an easy addition to various meals, providing a concentrated source of bone-supporting nutrients.

Green Bananas: Nature’s Remedy for Digestive Distress

Unripe, green bananas possess a unique ability to alleviate diarrhea and support digestive health. The secret lies in their high content of resistant starch, which offers several benefits:

• Acts as a prebiotic: Feeds beneficial gut bacteria
• Slows digestion: Allows for better nutrient absorption
• Helps eliminate harmful bacteria: Promotes a healthier gut microbiome
• Rich in electrolytes: Replenishes lost minerals during diarrhea

How can you consume green bananas to maximize their digestive benefits? Consider slicing and adding them to smoothies, or cooking them in savory dishes like curries or stews. As they ripen, their resistant starch content decreases, so aim to consume them while still green for optimal digestive support.

Honey: Nature’s Cough Suppressant and Immune Booster

Raw, unprocessed honey offers more than just a sweet taste. It’s a powerful natural remedy for coughs and respiratory issues, as well as a general immune system booster. Here’s why honey is such an effective healing food:

• Anti-inflammatory properties: Soothes irritated throat tissues
• Antibacterial action: Fights off harmful microorganisms
• Rich in antioxidants: Supports overall immune function
• Contains vitamins and minerals: Provides a natural energy boost

How can you use honey to treat a cough effectively? Mix two tablespoons of raw honey into warm water or herbal tea. This simple remedy can be as effective as over-the-counter cough suppressants, without the potential side effects of synthetic medications.

Fermented Foods: The Key to Gut Health and Digestive Comfort

Fermented foods like kimchi, sauerkraut, and naturally fermented pickles can be powerful allies in fighting digestive discomfort, particularly gas and bloating. These probiotic-rich foods offer several benefits for gut health:

• Introduce beneficial bacteria: Improve gut microbiome balance
• Aid digestion: Help break down complex foods
• Reduce inflammation: Soothe irritated digestive tracts
• Enhance nutrient absorption: Improve overall nutritional status

How can you incorporate fermented foods into your diet for optimal gut health? Start with small amounts, such as a tablespoon of kimchi or sauerkraut with meals, and gradually increase as your digestive system adjusts. Look for products labeled “naturally fermented” to ensure you’re getting live, active cultures.

Horseradish and Wasabi: Clearing Sinuses Naturally

The pungent flavors of horseradish and wasabi do more than just add a kick to your meals. These potent root vegetables can provide significant relief for sinus and nasal congestion. Here’s how they work:

• Release volatile oils: Stimulate mucus membranes
• Promote drainage: Help clear congested sinuses
• Antibacterial properties: Fight off potential infections
• Increase blood circulation: Enhance overall sinus health

How can you use horseradish or wasabi for sinus relief? Add a small amount to soups, sauces, or use as a condiment with meals. The key is to start with a tiny portion and increase gradually, as these foods can be quite intense. Remember, a little goes a long way in providing sinus-clearing benefits.

Caffeine: A Double-Edged Sword for Headache Relief

Caffeine, found in coffee, black tea, and chocolate, can be an effective remedy for certain types of headaches. Its mechanism of action involves:

• Constricting blood vessels: Reduces pressure on nerves
• Enhancing pain medication absorption: Improves efficacy of other treatments
• Providing mild analgesic effects: Offers direct pain relief
• Increasing alertness: Counteracts fatigue-related headaches

How much caffeine should you consume for headache relief? While caffeine can be beneficial, it’s important to use it judiciously. Consuming too much can lead to dependency and withdrawal headaches. Aim for moderate intake, such as one or two cups of coffee or tea, and be consistent with your consumption to avoid withdrawal symptoms.

The Role of Dark Leafy Greens in Wound Healing

Dark leafy greens like kale, spinach, and collard greens play a crucial role in wound healing and blood clotting. These nutrient-dense vegetables are particularly rich in vitamin K, which offers several benefits for injury recovery:

• Promotes blood clotting: Helps stop bleeding quickly
• Supports tissue repair: Aids in the formation of new skin
• Enhances bone healing: Crucial for fracture recovery
• Provides antioxidants: Reduces inflammation and supports overall health

How can you incorporate more dark leafy greens into your diet for better wound healing? Try adding them to smoothies, sautéing them as a side dish, or using them as a base for salads. Aim for at least one serving per day to support your body’s natural healing processes.

Ginger: Nature’s Remedy for Nausea and Digestive Discomfort

Ginger has been used for centuries as a natural remedy for various digestive issues, particularly nausea. This versatile root contains compounds called gingerols, which offer several benefits:

• Antiemetic properties: Reduces feelings of nausea
• Anti-inflammatory effects: Soothes digestive tract irritation
• Promotes gastric motility: Aids in digestion and reduces bloating
• Antioxidant action: Supports overall digestive health

How can you use ginger effectively for nausea relief? There are many ways to incorporate ginger into your diet:

1. Steep fresh ginger slices in hot water for a soothing tea
2. Add grated ginger to smoothies or juices
3. Use pickled ginger as a condiment with meals
4. Try ginger capsules or candies for on-the-go relief

Start with small amounts and increase gradually to find the right dosage for your needs. Ginger can be particularly helpful for morning sickness, motion sickness, and post-operative nausea.

Herbal Teas: Soothing Relief for Sore Throats

Various herbal teas offer natural remedies for sore throats, each with unique properties that can provide relief. Here are some of the most effective options:

• Peppermint tea: Natural numbing effect
• Clove tea: Antibacterial properties
• Green tea: Rich in antioxidants and fights bacteria
• Raspberry tea: Reduces inflammation
• Chamomile tea: Soothes and lubricates the throat

How should you prepare and consume herbal teas for maximum benefit? Steep the tea for at least 5-10 minutes to extract the beneficial compounds. Add a small amount of honey for additional soothing effects and to improve taste. Opt for decaffeinated versions, especially in the evening, to ensure proper rest and recovery.

Apples: The Fiber-Rich Solution for Digestive Health

Apples are more than just a convenient snack; they’re a powerful tool for maintaining digestive health. The secret lies in their high pectin content, a type of soluble fiber that offers several benefits:

• Regulates bowel movements: Helps with both constipation and diarrhea
• Feeds beneficial gut bacteria: Supports a healthy microbiome
• Reduces inflammation: Soothes irritated digestive tracts
• Promotes feelings of fullness: Aids in weight management

How can you maximize the digestive benefits of apples? Eat them with the skin on to get the most fiber. Incorporate apples into your diet in various ways, such as sliced with nut butter, baked into oatmeal, or added to salads. For those with sensitive digestion, cooking apples can make them easier to tolerate while still retaining many of their beneficial properties.

Creating a Healing Food Plan

Incorporating these healing foods into your diet can significantly support your body during illness or injury recovery. Here’s a sample meal plan that combines many of these beneficial ingredients:

• Breakfast: Green smoothie with spinach, banana, and ginger
• Mid-morning snack: Apple slices with almond butter
• Lunch: Chicken pho with extra vegetables
• Afternoon tea: Peppermint tea with honey
• Dinner: Baked sardines with roasted Brussels sprouts and quinoa
• Evening snack: Small serving of kimchi or sauerkraut

Remember to adjust this plan based on your specific health needs and preferences. Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions or are taking medications.

The Importance of Holistic Nutrition in Healing

While focusing on specific healing foods can be beneficial, it’s essential to maintain a balanced, nutrient-rich diet overall. A holistic approach to nutrition during illness or injury recovery should consider:

• Adequate hydration: Supports all bodily functions and aids in recovery
• Balanced macronutrients: Provides energy and building blocks for tissue repair
• Diverse micronutrients: Supports immune function and overall health
• Mindful eating: Reduces stress and promotes better digestion

How can you ensure you’re getting a well-rounded nutritional profile? Aim to eat a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. Pay attention to your body’s signals and adjust your intake based on your energy levels and healing progress.

Combining Food Remedies with Conventional Medicine

While natural food remedies can be powerful healing tools, it’s important to use them in conjunction with, not as a replacement for, conventional medical care. Here are some guidelines for integrating healing foods with traditional treatments:

• Inform your healthcare provider about dietary changes
• Be aware of potential food-drug interactions
• Use food remedies as a complementary approach, not a sole treatment
• Monitor your symptoms and progress closely

How can you effectively communicate with your healthcare team about your use of healing foods? Keep a food diary and share it with your doctor or nutritionist. This can help identify patterns and ensure that your dietary choices are supporting, not hindering, your medical treatment plan.

The Role of Mindset in Healing through Nutrition

The power of belief in the healing process shouldn’t be underestimated. Your mindset can significantly impact how your body responds to both food and medical treatments. Consider these aspects of the mind-body connection:

• Positive expectations can enhance the effectiveness of healing foods
• Stress reduction through mindful eating can improve digestion and nutrient absorption
• Cultivating gratitude for nourishing foods can promote overall well-being
• Viewing food as medicine can encourage healthier choices

How can you cultivate a positive mindset around healing foods? Practice mindful eating, express gratitude for your meals, and educate yourself about the benefits of the foods you’re consuming. This approach can enhance your overall healing experience and promote long-term health habits.

What to Eat When You’re Ill or Injured

Reviewed by Mahammad Juber, MD on March 08, 2022

Healthy food is the medicine we give our bodies every day. It can’t cure what ails you, but certain foods have the power to soothe symptoms and give your body a boost when you have specific illnesses or injuries. Help yourself to these healing foods.

This Vietnamese soup packs more healing power than old-fashioned chicken and noodles when it comes to colds. Chicken pho (pronounced “fuh”) also packs the anti-viral power of star anise and the anti-inflammatory properties of cardamom and cinnamon. It has antioxidants in the form of goji berries and coriander seeds. Jalapenos bring calcium and vitamins A and C — along with some nose-clearing spice.

Sardines may not be the sexiest fish at the supermarket, but their little bones may help your broken bones heal faster. Usually packed into small tins with water, olive oil, or tomato juice, these tiny fish are full of calcium and vitamin D. They also have more bone-strengthening omega-3 fatty acids than most other fish. Bonus: Sardines are caught wild and young, which means their mercury levels are low.

Green bananas have a secret superpower: They’re great for diarrhea. They contain resistant starch, which means it doesn’t let your small intestine absorb it quickly. Instead, it feeds good bacteria in your digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium, which can help you replace what you’ve lost.

Skip the honey-flavored lozenges and treat your cough with the real thing. Honey lessens inflammation, soothes pain, and kills bacteria. It’s also full of antibodies that fight viral infections. It’s packed with vitamins like niacin and vitamin C, and minerals like calcium and iron, for a healthy boost of energy. Add 2 tablespoons to warm water or tea for a natural cough suppressant with big benefits.

This traditional Korean dish may end your gas and bloating. It’s a spicy mix of vegetables like napa cabbage and radishes that are fermented, or preserved with natural good bacteria. When you eat it, it loads your gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. Some kinds of sauerkraut and pickles have the same effect: Look for the words “naturally fermented” on the label.

This cousin of mustard, onion, and garlic is anything but subtle. When you grate horseradish, it crushes the cells of the root. This releases the oils that bring out its signature heat. Even a small dab can make your eyes water and nose run. That’s great news if you have sinus or nasal issues: Horseradish moves out mucus that attracts bacteria if it stays in your system too long. Same for the green mound of wasabi that comes with sushi.

When you have a headache, the blood vessels that feed your brain get tight, then enlarge and press against your nerves. That’s what causes the throb in your head. The caffeine in coffee, black tea, and chocolate causes your blood vessels to go back down in size. Don’t take this as permission to guzzle down cup after cup: You can also get a withdrawal headache after you have too much caffeine.

Small scrape? Knife cut? Start healing yourself with kale or other dark, leafy greens like spinach, broccoli, and collard and turnip greens. They have high amounts of the essential nutrient vitamin K, which helps your blood cells group up and clot. Not only does this stop you from losing more blood; it also protects your wound. K also helps your body build healthy bone tissue.

Whether you love or hate the spicy bite of ginger, it’s great for your stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in your digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues. Ginger comes in many forms, including candied, dried, fresh, pickled, powdered, and ground.

Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: Drink it if you’re hoarse. Whatever you choose, make sure it’s decaf so you’re able to rest and sleep.

You know what they say about apples — and with good reason. Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you’re constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes, and Brussels sprouts. 

IMAGES PROVIDED BY:

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SOURCES:

University of Iowa Hospitals & Clinics: “Warfarin, your diet, and vitamin K foods.”

National Institutes of Health, Office of Dietary Supplements: “Vitamin K. ”

Johns Hopkins Medicine: “How Wounds Heal.”

Harvard T.H. Chan School of Public Health: “Vitamin K,” “Bananas.” 

UCCE Master Food Preservers of Amador/Calaveras County: “Fermentation Kimchi, Kombucha, Kefir.”

Michigan State University, MSU Extension: “Interested in making your own home-fermented foods?” “Benefits of honey.”

Harvard Health Publishing, Harvard Medical School: “Fermented foods can add depth to your diet,” “Hot stuff has the right stuff,” “Natural ways to relieve constipation.”

Mayo Clinic: “Belching, gas and bloating: Tips for reducing them.”

UCLA History & Special Collections, Louise M. Darling Biomedical Library: “Horseradish.”

Penn State Extension: “Growing Horseradish.”

Sutter Health: “The Health Benefits of Goji Berries.”

University Health News: “7 Surprising Coriander Health Benefits: From Fighting Cholesterol to Treating Diabetes and More.”

University of Maryland Graduate School: “Health Benefits of Cinnamon. ”

U.S. National Library of Medicine, National Institutes of Health: “The effect of cardamom supplementation on serum lipids, glycemic indices and blood pressure in overweight and obese pre-diabetic women: a randomized controlled trial,” “The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy,” “Honey and Health: A Review of Recent Clinical Research.”

Wiley Online Library: “Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance.”

Penn Medicine: “6 At-Home Remedies to Ease Your Sore Throat.”

Columbia University Department of Neurology: “Pulling Ahead of Headaches.”

National Headache Foundation: “Does Caffeine Trigger or Treat Headaches?”

University of Rochester Medical Center: “Ginger.”

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Molecules: “Pectin and Pectin-Based Composite Materials: Beyond Food Texture.”

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Top 10 Foods to Eat After Surgery to Promote Healing

Simple and Delicious Foods that Help You Recover Faster

Surgery can be hard on the body. After surgery, you or a loved one may experience a higher risk of infection, falls, pneumonia, or decreased mobility.

But surgery is meant to improve your quality of life.

There are a few key things you can do to have a smooth transition from the hospital to your home — and one of the most important things to focus on while healing from surgery is nutrition.

The 10 Best Foods to Eat After Surgery to Promote Healing

These foods will provide your body with the energy and nutrition it needs to fight off infections, accelerate healing, increase your strength and energy and maintain your nutrient stores. And they’re delicious.

1. Berries

Antioxidants are a powerhouse of nutrition that help the body repair damage.

Fruits with antioxidants include:

• Grapes
• Pomegranates
• Blueberries
• Raspberries
• Strawberries
• Goji berries
• Blackberries

Berries are also an excellent source of vitamin C. Research shows that vitamin C is helpful in rebuilding collagen and soft tissue, meaning your incision site will heal quicker.

2. Vegetables

The vitamins and minerals you will find in vegetables are some of the most important nutrients in your healing diet.

Eat these vegetables as a snack or part of a meal:

• Carrots
• Sweet bell peppers
• Broccoli
• Cauliflower
• Cabbage
• Brussel sprouts
• Sweet potatoes
• Potatoes

Including these veggies in your daily diet adds a healthy source of carbohydrates, which will help you battle post-surgery fatigue. Carbohydrates provide your brain with energy and stop muscle from breaking down. Your body will also get a boost of vitamin A and C. Another great benefit is that the fiber in a diet high in vegetables reduces constipation, which is a common side effect of pain medication and decreased mobility.

3. Fats (nuts, oils, fish)

Remember, healthy fat is your friend. Especially following surgery, healthy fat helps your body absorb all those yummy vitamins you are getting from your fruits and veggies. Fat is essential for strengthening your immune system and decreasing your chance of infection.

Healthy fats to include:

• Olive oil
• Avocados
• Coconut oil
• Nuts
• Seeds

Fats provide you with a long-lasting source of energy. Many types of fats and nuts are high in vitamin E, particularly almonds. Vitamin E also helps wounds heal faster and reduce the appearance of scars.

4. Dark Leafy Greens

Leafy greens may not be as popular as colorful berries and yummy fats, but they are vitally important! A hearty serving of green on your plate (or in your smoothie) gives you a dose of vitamin A, C, and E, as well as vitamin K, which is essential for blood clotting.

Incorporate these vitamin-rich, dark leafy greens:

• Kale
• Spinach
• Swiss chard
• Bok choy
• Mustard greens
• Romaine lettuce

You will also be absorbing the B-complex vitamins, which help with energy levels. Don’t forget fiber, iron, magnesium, potassium and calcium. Greens are like a multivitamin!

5. Meat or Other Alternatives

As we age, it is important to eat adequate amounts of protein. Following surgery, our bodies need a lot of protein and iron to help repair muscles that might have been injured during surgery. Amino acids in the protein help repair muscle damage by regenerating tissue and speeding up wound healing. Iron will help you regain your energy levels more quickly as iron creates new blood cells.

Stock up on iron and protein through foods like:

• Poultry
• Seafood
• Beans and lentils
• Nuts
• Eggs
• Tofu

After surgery, you may find that you have difficulty digesting or even chewing tougher meats. Try meats that have been slow-cooked in sauces or ground meats. Another excellent source of protein is our next powerhouse food.

6. Eggs

Nature has provided us with an ideal healing food neatly packed in a shell. Eggs are a traditional first meal to serve to invalids and recovering individuals and with good reason.

One egg provides you with:

• 6 Grams of protein
• Vitamins A, E and K
• B complex vitamins (including B12)
• Riboflavin
• Folic acid
• Calcium
• Zinc
• Iron

All those nutrients we have already discussed as being vital for a quick recovery. The best part is that eggs are easy to serve and prepare.

7. Probiotics

Probiotics are the happy, healthy bacteria that your body needs to digest food, provide mental balance and fight off all the germs and infections you are prone to after a hospital stay or procedure. Some of the most common forms of probiotic-rich foods are:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi

Surgery can be rough on your system. Anesthetics, antibiotics and painkillers upset the delicate balance in your gut leaving you with digestive upsets, constipation and nausea. A healthy dose of probiotics can help to regulate your system.

8. Brightly colored fruits

Who says that healing foods are boring? After surgery, it is even more important to eat all the colors of the rainbow. Pile a bowl full of the brightest colored fruits and veggies and get a good dose of vitamin A, C, carbohydrates, fiber, antioxidants, and the nutritious calories your body needs to bounce back.

Fiber is essential following surgery to avoid the discomfort of constipation. Fruits provide that fiber with a dose of color, vitamins, and energy-boosting carbs.

Ask your friends to bring by:

• Oranges
• Apples
• Berries
• Melon
• Apricots
• Peaches
• Grapefruit
• Mango
• Papaya
• Tomatoes

Not only are fruits a powerhouse of healing nutrition but they are also light on the stomach and ideal for small, regular portions.

9. Whole grains

Eating plenty of whole grains after surgery will provide your body with the carbohydrates your brain needs for energy and stops your muscles from breaking down. Whole grains also give you another dose of fiber. You are going to feel tired and worn out following your surgery and the right kind of carbs will bring your energy levels up.

Round your plate out with:

• Whole wheat or rye sourdough bread
• Steel-cut oats
• Quinoa
• Wild rice

The bulk of your vitamins and minerals will be coming from your healthy fats, veggies, fruit, and proteins. But carbohydrates are an important part of the healing puzzle.

10. Water

The easiest and most overlooked thing we need after surgery is water. Don’t forget your body is made up of 55-65 percent water. Dehydration is common and maintaining adequate levels of hydration will help you recover quicker. Depending on the type of surgery you have and the medications you are on, your requirements for fluid may be higher than usual.

If drinking plain water is unappealing you can try:

• Flavoring your water with lime or lemon
• Drinking coconut water
• Eating high water content foods like soup
• Preparing a smoothie with extra fluid
• Drinking herbal teas (either hot or cold)

13 Remarkable Nutrients for Recovery After Surgery

Each of these nutrients plays an important role in helping you heal. Eating a well-balanced diet can help you get all these nutrients. The foods listed are suggestions that are high in each nutrient but there are many other sources.

1. Antioxidants

Antioxidants help the body to protect and repair itself.

Top 3 foods: berries, grapes and spinach.

2. Calcium

Calcium helps to build strong bones, as well as regulate nerve impulses, blood clotting, and muscle strength.

Top 3 foods: kale, yogurt and almonds.

3. Carbohydrates

Carbohydrates provide energy for your muscles, brain and nerves. You’ll need this energy for healing.

Top 3 foods: whole grains, carrots and sweet potatoes.

4. Fiber

Constipation is a common risk after surgery. This can be caused by a lack of activity and pain medication. Fiber is a necessary bulking agent that keeps your system moving.

Top 3 foods: raspberries, nuts, and beans.

5. Iron

Most surgeries will involve an expected loss of blood. Iron is vital for the creation of new red blood cells.

Top 3 foods: garbanzo beans, spinach and cashews.

6. Magnesium

Magnesium provides a soothing, relaxing effect. Adequate amounts of magnesium can relieve sore muscles and promote better sleep quality.

Top 3 foods: nuts, seeds, and avocado.

7. Potassium

Potassium keeps your heart healthy, grows new cells, and helps your muscles with their work.

Top 3 foods: squash, sweet potato and white beans.

8. Protein (Amino Acids)

The amino acids in protein help to rebuild the damaged tissue. Protein also speeds up how fast your incision will heal.

Top 3 foods: eggs, poultry and beans.

9. Vitamin A

Vitamin A will help your body to build up new bone, tissue, mucus membrane, or skin. This is especially important if you have had surgery on your bones.

Top 3 foods: carrots, sweet potatoes and apricots.

10. Vitamin B

Vitamin B is needed to create red blood cells and keep your brain functioning.

Top 3 foods: meat, seafood and eggs.

11. Vitamin C

Vitamin C provides the collagen protein that is responsible for repairing tendons, ligaments and healing both your incision and the repairs inside your body.

Top 3 foods: oranges, strawberries and bell peppers.

12. Vitamin E

Vitamin E belongs to the antioxidant group. These help your body to make healthy red blood cells and use vitamin K.

Top 3 foods: sunflower seeds, swiss chard and asparagus.

13. Vitamin K

Without vitamin K, your blood is not able to clot. Clotting is vital for wound healing after surgery.

Top 3 foods: brussels sprouts, broccoli and romaine lettuce.

Foods to Avoid After Surgery

It is just as important to look at which foods are slowing your body’s healing. Food can either be medicine or poison for your body. Although you might be desperately craving a sweet treat, remember that these foods can rob you of a quick healing time and increase your risk of infection.

1. Added sugars. Food and drink with added sugar offer your taste buds a quick reward, but the added sugar is high in calories and gives your body no nutritional value. You may feel a short burst of energy and alertness but will quickly feel more drained and tired. Bacteria and viruses thrive on sugar, which is one more reason to avoid sugary foods after surgery.
2. Highly processed foods. After surgery, you may have a small appetite and be tempted to indulge in whatever sounds good. Highly processed foods are usually white, sweet and come in a package. Or they are artificially colored. These foods primarily provide your body with carbohydrates. This causes blood sugar spikes and high insulin levels. Both drain your body of energy and the ability to heal. Processed foods are also often stripped of fiber, which helps to keep your bowels moving. After surgery constipation can be a serious and uncomfortable condition. Counter this problem by adding extra vegetables and limiting processed foods in your diet.
3. Alcohol. You might look forward to having a drink to unwind or relax post-surgery. But alcohol slows down the rate of blood clotting and makes your blood thinner. This can cause your incision to take longer to heal and you will also have an increased risk of bleeding. Alcohol also impairs your immune system, putting you at a higher risk for infection. Following surgery, you will heal faster when there is less swelling. Alcohol causes blood vessels to swell. One of the biggest reasons to avoid alcohol is how it affects your pain levels. You may think that a drink will help you feel better, but alcohol does not mix well with pain medication prescribed by your doctor. It can even be deadly to mix alcohol and pain pills.

Tips for a Fast Recovery after Surgery

Along with eating healthy after surgery, here are a few tips that can help you get back on your feet quicker.

1. Manage your pain. You will experience pain after your surgery but following the pain medication plan that your doctor gives you can help. Make sure you are able to move comfortably. To help you sleep, you may want to ask your doctor if they recommend you take something before heading to bed.
2. Get adequate rest. Sleep is when your body can repair and heal. Make sure that you set aside time each day for rest. Set up your night environment to be comfortable and calming and allow yourself regular rest periods throughout the day.
3. Get moving. Physical activity is just as important as rest. Do not push yourself to the point of injury. Talk to your doctor or physical therapist about what activities you should be doing. Lying in bed all day can increase your risk of infection, pneumonia, and blood clots. Appropriate amounts of movement will help the flow of your blood, which can improve the healing process.

Proper nutrition and exercise can be difficult to maintain when you are on your own.
Give yourself (or your loved one) the best possible chance for a speedy and uneventful recovery from surgery by stocking up on nature’s best medications: food. The types of food you eat will vary depending on your surgery and the medications you are on so talk to your doctor about your post-surgery diet.

But no matter your restrictions, this list of foods will benefit you in the following ways: these foods will decrease infections, speed up the healing process and increase your strength and energy.

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Treatment of bulimia and anorexia, symptoms of eating disorders and disorders

Eating disorders – bulimia and anorexia – is an unhealthy attitude towards food and to yourself in general. They are most susceptible to adolescents and people who make excessive demands on themselves. Treatment of these diseases lasts from several months to several years, includes drug therapy, psychological assistance for anorexia.

Article content:

• Anorexia
• Bulimia
• What’s in common
• How diseases differ
• Causes of violations
• Disease stages
• Methods of treatment

Eating disorder – anorexia

Anorexia or anorexia syndrome is a severe mental disorder in which there is an obsession with body weight. A person restricts himself in food, has a poor appetite.

If, at the initial stage of anorexia, the patient artificially restrains the natural feeling of hunger, suppresses appetite, over time, as the disease develops, the taste buds cease to function normally, food cravings may disappear altogether. The result of anorexia is rapid weight loss, which can be fatal.

In addition to weight loss, symptoms of eating disorders are:

• frequent and unreasonable refusal to eat;
• a special ritual of eating – a person eats only while standing, cuts food into pieces, chews for a long time, does not eat at a common table, then does physical labor, etc .;
• conversations are reduced to talking about diets, dissatisfaction with weight, fullness;
• unstable psychological state – prolonged depression, excessive irritability, tearfulness;
• in girls, the menstrual cycle is disturbed, hair falls out, teeth crumble, sexual desire weakens, episodes of loss of consciousness, fainting are observed.

Eating disorders – bulimia

Bulimia is an eating disorder, the development of which often begins with dietary restrictions, attempts to lose weight. Binging attacks in bulimia are provoked by physiological and psychological stress.

Bulimic overeats, unconsciously choosing foods, portions. At this moment, the person does not control himself, after which, by artificially provoking the urge to vomit, he releases the contents of the gastrointestinal tract. Moreover, the desire to forcefully empty the stomach is often accompanied by a feeling of uncontrollable self-hatred, guilt.

In bulimia, there are attempts to control eating behavior with the help of abuse of laxatives, diuretics. In order to reduce weight, the patient constantly performs exhausting physical exercises. Symptoms of bulimia:

• intermittent bouts of uncontrolled binge eating;
• lack of satiety;
• dissatisfaction with appearance;
• fear of gaining excess weight;

90,009 people with eating disorders prefer to eat alone;

• after eating, fits of anger, irritation;
• impulsive behavior is observed.

What’s in common

Bulimia and anorexia are different diseases, but medical research has shown that they can alternate in the same patient. Anorexia is more common with bulimic disorders, in this variant the symptoms of both diseases are combined. They are united by a common goal – the desire to get closer to the imposed ideal, get rid of excess weight, take control of your body. It is possible to identify common features of diseases:

• change in food intake;
• change in weight;
• deterioration in health;
• frequent mood swings;
• refusal to communicate.

How diseases differ

Bulimia and anorexia are not interchangeable diseases, even though they have the same symptoms. Anorexia syndrome (restrictive anorexia) is less treatable and often causes death. Bulimia is easier to correct. For greater clarity, we present the fundamental differences in the table:

90,099 people admit that they suffer from bulimic disorder, are aware of the problem;

Manifestations of anorexia	Symptoms of bulimia
the patient deliberately refuses to eat;	food intake is paroxysmal, often accompanied by overeating;
the person is not aware of the problem, refuses help;
weight loss is up to 50% of the initial stage;	body weight is normal, but obesity is also possible;
leads to complete exhaustion;	rarely leads to life risk due to organ failure, but is accompanied by a suicidal risk;
people suffering from anorexia are characterized by hypercontrol in all spheres of life;	with bulimia, impulsivity in a promiscuous sexual life, abuse of psychoactive substances, self-harm is expressed;
prognosis is unfavorable, the disease often leads to death.	treatment is successful in most cases.

Causes of anorexia and bulimia

Any disorder arises from a number of antecedent factors.

Psychological disorders arise from the nature of a person. The reasons may be: a decrease in the quality of life, a change in attitude to food, a change in taste habits.

Bulimia is caused by the following reasons:

• hereditary predisposition, if someone in the family had or has eating disorders;
• experienced stress, vivid emotional shock;
• congenital high emotional sensitivity;
• emotional instability, especially in adolescents.

The causes of bulimia can be metabolic disorders, hormonal levels, damage to the center of the brain. Frequent causes are serious psychological problems, regular extremely intense negative emotions that cannot be dealt with. Anorexia, unlike bulimia, is the result of an obsession with losing weight. The following diseases can provoke the development of an eating disorder:

• diabetes mellitus;
• drug addiction, alcoholism;
• thyrotoxicosis;
• anemia or anemia;
• prolonged depression, the presence of phobias, fears;
• severe intoxication of the body.

Stages of bulimia and anorexia

From the point of view of the psychological state of the patient, there are 3 stages of bulimia:

• Unconscious stage. These are prerequisites for the development of eating disorders. It manifests itself as nighttime “congestions”, which at first cause a feeling of satisfaction, which is replaced by guilt, reproaches. At this stage, it is difficult to diagnose the disorder, others and the patient do not notice deviations.
• Awareness. Violations become regular. Phobias, fears grow, a depressive state develops, the feeling of control over eating disappears. Forced emptying of the stomach becomes a necessity, which is now dictated not only by psychological desire, but also by the processes occurring in the body – severe discomfort in the stomach, dizziness, pain.
• Validity period. The patient begins to realize that what is happening to him is not the norm. At this point, it is important to start treatment.

Anorexia is divided into stages:

• Dysmorphophobia. In the subconscious of a person, an obsession arises about the imperfection of the body, excess weight. Signs – constant weight control, calorie counting.
• Dysmorphomania. A person carefully hides the refusal of food, eats alone, increases physical activity, sleeps little. Food is replaced by energy drinks, coffee. They start taking drugs that supposedly reduce appetite, improve metabolism, etc. Anorexics due to starvation can eat inedible items – toothpaste, chalk, etc.
• Cachexia. There is a pronounced depletion of the body, usually this stage occurs after 1-2 years of the development of the disease. A person feels a sharp aversion to food, there may be a fear of taking any liquids. The weight is below the norm, the fat mass is minimal, but the desire to lose weight prevails over rational arguments. The result of the cachectic stage is often death.

Treatment options

Bulimia, anorexia and other eating disorders require treatment, so don’t rely on yourself. At the first signs of anorexia or bulimia, you need to consult a doctor so that he selects a comprehensive treatment method.

Treatment of anorexia occurs in a specialized clinic, in 80% of cases urgent hospitalization is required. The hospital conducts a comprehensive diagnosis of the body, in which problems with internal organs are often determined. In patients, the hormonal background changes, disorders of the nervous system are provoked.

Treatment of anorexia syndrome is reduced to the following measures:

• Intravenous life support (glucose solutions, mixtures of amino acids, other nutrients – replacement nutrition).
• Eating in the presence of a nurse. In case of refusal of food, the necessary amount of nutrition is obtained by medical replacement nutrition in the form of a drink. In the most severe cases, a probe can be inserted.
• Compliance with the developed nutrition plan for at least 2 months.
• Sufficient fluid volume.
• Drug therapy – patients are prescribed antidepressants to stabilize the psychological state, multivitamin complexes.
• Dialectical behavioral therapy is carried out – a psychologist constantly works with the patient.
• Psychotherapy is also carried out in a group format, with members of the patient’s family involved in the treatment.

The result of the treatment of anorexia is the search for and elimination of the pathogenic factor of eating disorders, the development of a healthy attitude to food and body, weight gain to normal, work with stress. The treatment of bulimia often does not require mandatory hospitalization, except for severe depression, the presence of self-harm, suicidal tendencies, or the addition of anorexia, a disorder associated with a serious risk of exhaustion. A favorable prognosis is observed in 80% of clinical cases.

Getting rid of bulimic syndrome requires a rational approach – a psychologist, nutritionist, cardiologist, therapist, and other doctors take care of the patient. The treatment regimen is similar to the treatment of anorexia, involves the elimination of bouts of overeating and vomiting, the use of diuretics and laxatives, and the subsequent replacement of ways to control negative emotions with new, healthy ways. To make an appointment with the Center for the Study of Eating Disorders, call +7(499) 703-20-51. 9Psychiatrist, psychotherapist

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How to get rid of food addiction

Even in antiquity, Hippocrates, the father of medicine, argued that a person “is what he eats”, believing that the causes of diseases lie in malnutrition. This saying has not lost its relevance to this day. Forbes Life spoke with psychologist, head of the Russian Society of Psychosomatics Natalia Fomicheva about the symptoms, causes and consequences of food addiction. And most importantly, how to deal with disorders and eating disorders

The term “food addiction” was first proposed in a study for the peer-reviewed journal Neuroscience & Biobehavioral Reviews. Later, the scientific community questioned this formulation: you can’t call addiction what is aimed at maintaining life. Otherwise, one would have to talk about dependence on sleep, air and sunlight.

Dependence in the classical sense is divided into non-chemical (addiction to gambling, social networks) and chemical – it includes attraction to alcohol, narcotic substances. Simply put, addiction occurs with a stimulant, which is not a need of the body. Therefore, in relation to food, it is correct to speak of eating disorders.

Can coffee then be addictive? On the one hand, coffee does not affect the body with the same intensity as alcohol. On the other hand, with excessive consumption of caffeine, the same mechanisms can be observed as with chemical dependence. Coffee increases anxiety, so it is better for people prone to it to stop drinking this drink. Psychoactive substances are highly stimulating to the nervous system and cutting down on them can be difficult.

So, it is impossible to overcome food addiction, as well as to stop depending on food in general, because food does not cause pathological cravings. Uncontrollable overeating, purposeful fasting, obsessive thoughts about food are all related to an eating disorder.

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Why food addiction occurs

There are lists of food addiction symptoms online. But everything is not so simple. There are three groups of factors that determine eating behavior: biological, psychological and environmental. And in each group, predisposing, triggering and reinforcing factors can be distinguished. Each person has their own unique combination of these factors. For example, whatever the psychological factors, in the absence of a genetic predisposition, a teenage girl is likely not to develop anorexia nervosa, even if she goes on a strict diet.

• Predisposing factors

The predisposing psychological factor that provokes addiction to food plays a huge role. For example, 95% of women who suffer from compulsive overeating and have a body mass index above 35 were sexually abused in childhood or adolescence. The trauma caused severe mental damage, which translates into attempts to solve internal problems through food. The bigger the problem, the more food.

• Trigger factors

Teenage anorexia can be provoked by a trigger situation when a guy hints to a girl in love with him that she is a bit fat. Naturally, the girl goes on a diet. This moment will be the starting point when genetic and mental predispositions to diseases are connected, supplemented by the pressure of society that imposes beauty standards.

• Aggravating factors

Factors that exacerbate eating behavior problems are important. For example, high anxiety will worsen the condition of a person with already “knocked down” eating habits. Specialists consider all factors, including psychological ones, to identify the real problem.

Why eating disorders are dangerous

Eating problems can lead to a whole range of health problems. At a minimum, metabolism will be disturbed, problems with the gastrointestinal tract will appear. What is often referred to as food addiction often accompanies social phobia, depression, anxiety disorder, and other life disorders.

When a woman is embarrassed to go to the beach because of her unpresentable, in her opinion, appearance, worries about her figure – this indicates a whole range of problems. The worst option is the development of life-threatening mental illness. With anorexia nervosa, mortality reaches 12-13%. In situations where the eating disorder is accompanied by type 1 diabetes, this figure rises to 30%.

As a result of a number of studies, it was noticed that in bulimia nervosa, electrolyte balance is disturbed – those processes that are associated with water-salt metabolism in the body, which can lead, if not to sudden cardiac arrest, then to serious heart rhythm disturbances.

Anorexia nervosa has a mortality rate of 12-13%. In situations where the eating disorder is accompanied by type 1 diabetes, this figure rises to 30%.

Deviations in eating behavior cannot be ignored. In some cases, this can be dealt with on your own, but it is better to go to the doctor. Recommendations from the Internet for popular queries “causes of food addiction” and “treatment of food addiction” are not the best helpers in this matter. As practice shows, patients make an appointment with specialists only when health problems can no longer be ignored.

What symptoms to see a doctor for

Eating disorders can manifest themselves in different ways, and its recovery requires an individual approach. Bulimia nervosa is not necessarily expressed in the fact that the person suffering from it causes vomiting, abuses diuretics, laxatives. It also affects those who, having had a hearty dinner in the evening, go to the gym in the morning to burn calories – not for the sake of physical activity, but to compensate for the breakdown.

With anorexia nervosa, bulimia nervosa and psychogenic overeating, the help of specialists is indispensable – they usually start with a psychologist. In difficult situations, a team works: a psychiatrist or psychotherapist (often a selection of antidepressants or anti-anxiety drugs is needed), a therapist (to assess the consequences and decide on further treatment) and specialized specialists – a cardiologist, endocrinologist, gynecologist (nutrition problems deal a strong blow to the female reproductive system). Doctors will determine the risks associated with the mental and somatic spheres, and then they will prescribe the appropriate treatment. When overeating leads to weight gain, people go to specialists to get rid of excess weight. But this is not a symptom, but a result.

If psychogenic overeating affects approximately equal number of men and women, then such types of food addiction as anorexia and bulimia are mostly affected by women. In anorexia nervosa, the person does not realize that he is sick, unlike bulimia. With anorexia, they lose weight to critical numbers, but they believe that everything is in order. With bulimia, thoughts arise that such processes go beyond the norm, but it is a shame to admit this – the girls do not tell their relatives and partners about the problem, and also do not go to the doctors.

Bulimia and anorexia are cases when it is necessary to go to a specialist. He will not say “stop doing this and that, shame on you.” The patient cannot cope with these diseases on his own for a number of reasons, including because he does not have internal resources, mental capabilities.

Insensitivity to bodily signals also leads to the fact that a person feels the need for food when hunger reaches its maximum intensity.

Overeating does not always translate into weight gain. In general, weight often may not correlate with eating behavior: for example, a low body mass index is not always accompanied by eating disorders. And vice versa. In some cases, the weight remains the same when a person “sits down” on a food swing: he adheres to a diet until a conditional Friday, and breaks down on the weekends. And so on in a circle, and the weight remains stable due to good genetic data. In such cases, it seems that these are just “troubles”, and you can get rid of this kind of psychological dependence on food without the help of a doctor. In fact, this is a delusion – after all, such behavior takes a huge amount of physical and mental resources. So why not spend them more wisely, for example, on self-realization?

One of the saturation signals is a change in the saturation of the taste. When the dish in the process of eating becomes less tasty, it’s time to stop.

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Healthy Eating Checklist

To check if your eating habits are normal, four criteria will help: rely on the physiological feeling of hunger, satiety, monitoring the effect on the body of certain foods, and the absence of food anxiety.

• Distinguishing Real Hunger from False Hunger

First, you need to learn to distinguish real hunger from false. You need to eat when there is a real need, and not when the alluring aroma of fresh pastries comes from the bakery. Real hunger builds up gradually, with a feeling of emptiness in the stomach and mild discomfort. Insensitivity to bodily signals also leads to the fact that a person feels the need for food when hunger reaches its maximum intensity. In this case, he will probably move. It is important that we do not eat the same amount of food on all days – and this is normal. By the way, if you suddenly want to eat a particular product, this is not a sign of hunger, but of psychological experiences that need to be addressed through food.

• Notice the feeling of fullness

Don’t gobble up the entire contents of a huge plate just because you paid for it. You need to notice satiety signals in time and stop, even if you ate very little. Tracking them is more difficult than the feeling of hunger. Therefore, meals require a lot of inclusion, focusing attention. Saturation is not associated with a feeling of heaviness and drowsiness – it is either overeating or problems with the pancreas. Ideally, after eating, there should be a feeling of activity, energy, warmth. One of the satiety signals is a change in flavor saturation. When the dish in the process of eating becomes less tasty, it’s time to stop. But in order to notice such small things, it is important to eat slowly and be focused on food, and not on social media content.

• Tracking how foods affect your well-being

You need to develop the ability to notice how different foods affect your well-being. It is difficult to give specific recommendations here, because the impact is quite individual. For example, milk with cinnamon, molasses and nutmeg in the evening will lead to a state of calm, while spicy food will invigorate. This eating habit forms the basis of the intuitive eating model. This ability works great in childhood: two-year-olds can determine what is right for them if their parents give them a choice. But not everyone grew up in an intuitive food space, and besides, food in kindergartens is real food fascism. Parents also act to the detriment of the child when they force him to eat the entire portion to the end. Therefore, innate settings are lost. They can be returned if you notice how the body reacts to food. With chronic diseases, it is more difficult to restore such a compass: a person with diabetes will invariably be drawn to sweets.

Food should not cause anxiety

Food should not cause anxiety in any way. It is an essential component of life. If you eat and think with horror about calories, plan a diet so as not to gain weight or lose weight, this signals a problem. Even the very obsessive desire to get rid of food addiction can indicate that something is going wrong.

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How to start eating right

A person has a genetic predisposition to high carbohydrate foods. In a primitive society, it was valuable to find something sweet like sugar cane and get glucose – a source of energy. Man has not changed and still prefers energy-intensive products. Unfortunately, progress has outstripped evolution: getting fast carbohydrates is extremely simple. On the other hand, junk food cravings are associated with chronic stress. Heavy, sweet, fatty foods give temporary relief. As children, we are not taught to overcome stress, so we regularly “seize” problems.

In order to start eating right, it is important to give up prohibitions – this breeds breakdowns. The psyche is such that it is difficult for a person to keep himself within the limits. You can start restoring your eating behavior with a food diary. This will allow you to control what you eat on the machine: daily from 1500 to 3000 calories can be consumed imperceptibly, without awareness. It is also important to find the reason that forces you to eat, regardless of the feeling of hunger. For example, there is a bag of cookies in the car, and you start snacking in traffic. Removing it is not the way to solve the problem. It is important to think about what is hidden behind such an action. Probably anxiety or aggression. Then you can try to breathe deeply or start singing along with your favorite performer – in other words, find an option to cope with a complex of emotions somehow other than through food.

How to manage eating habits remotely

• Create a ritual and monitor your sleep patterns

Eating habits have been greatly affected during self-isolation. Fear of the unknown, anxiety for loved ones, disruption of the usual daily routine and a sharp decrease in the ability to overcome stress – go to the pool or take a walk in the park – all this negatively affected even those who had no previous problems with food.

Today, many people continue to work remotely, and for them a refrigerator filled with food can become a test. To cope with the desire to eat, it is important to complicate access to products with the help of a ritual (for example, snacking on the same cookies, previously poured onto a plate and using cutlery), which will allow you to become aware of your actions and prevent automatism. It does not hurt to also establish a sleep pattern – lack of sleep leads to overeating.

• Refuse ready-made products and do not buy in reserve

Also, do not bring food from the store that is easy to take out of the package and does not need to be cooked. You can also stop buying food in reserve. For people with anxiety, this causes huge problems: they are ready to go to the supermarket for food even at night.