Most people assume that attending physical therapy appointments and completing the exercises will be enough to get them to full recovery. While it is a crucial factor, exercise is not the only thing that you should pay attention to. Lifestyle factors such as sleep, nutrition, hydration, and stress are other components that can impact your immune function, strength and endurance performance, energy and focus levels, and more. Read on to see if you need to address any of these areas.
Sleep:
Getting enough restful sleep is important for the healing process by producing powerful hormones like growth hormone, melatonin, and cortisol. Growth hormones that stimulate tissue repair and regeneration are critical during the recovery phase, impacting length of rehabilitation. Lack of sleep can also increase the production of stress hormones, such as cortisol affecting energy levels and insulin sensitivity (plays into nutrition, as well). Chronic sleep deprivation can also affect the immune system’s ability to fight infections, making it harder to recover from injuries.
Nutrition:
The food we eat plays a crucial role in the healing process. Eating a balanced diet with enough protein, vitamins, and minerals is essential for tissue repair and regeneration. Protein is needed to rebuild tissues, while vitamins and minerals such as vitamin C, zinc, and magnesium are crucial for collagen synthesis, bone healing, and immune function. Try to consume between 1.0-2.2 grams per kilogram of body weight. This need increases during injury, so increasing to at least 1.5 grams per kilogram bodyweight would be something to consider.
Hydration:
We all know how important it is to stay hydrated, so this point does not need to be too in depth. Staying hydrated is crucial for healing and a main lifestyle factors to keep on top of. Water is necessary for transporting nutrients and oxygen to the injured area, getting rid of waste products, and maintaining the skin’s elasticity. Dehydration can lead to less blood flow, which can delay healing.
Stress:
Lifestyle choices can influence stress which can have a significant impact on the healing process. Our bodies release hormones such as cortisol and adrenaline when stressed, which can increase inflammation and delay healing. Chronic stress can also impair the immune system’s function, making it harder to fight off infections. Lean on friends and family, stress relieving hobbies, and including mindfulness training like meditation and yoga.
Lifestyle factors such as sleep, nutrition, hydration, and stress can significantly impact the healing process of an injury. By taking care of these factors, we can help our bodies heal more efficiently and effectively. If you have concerns about how your lifestyle may be affecting your recovery, speak to your healthcare provider.
For any questions on this post or inquiries about our services, email Info@pushthroughperformance.com or call (480) 945-0088.
About the author: Dr. James Babana is the owner of Push Through Performance which is a physical therapy and recovery clinic located in Troon North of Scottsdale, Arizona.
