Returning to physical activity: the role of nutrition in rehabilitation
The process of returning to an active lifestyle after injuries or a prolonged period of inactivity is complex and multifaceted. This is especially true for military personnel and those affected by war, who undergo both physical and psychological rehabilitation. In this journey, a significant role is played not only by physical therapy but also by well-planned nutrition, which supports the body’s recovery.
Why nutrition is essential for rehabilitation
During rehabilitation, the body expends a lot of resources on tissue repair, strengthening the immune system, and gradually resuming physical activity. Military personnel and civilians affected by war often face chronic fatigue, metabolic disorders, muscle mass loss, or excessive weight gain. These factors complicate the process of returning to physical activity.
Nutrition plays a key role in the following areas:
- Tissue regeneration: Proteins, essential amino acids, vitamins (particularly A, C, E), and minerals (zinc, iron) promote wound healing and muscle repair.
- Energy support: Carbohydrates and healthy fats are primary energy sources for restoring strength and improving endurance.
- Immune enhancement: Antioxidants, vitamins, and trace elements help the body fight infections and inflammation.
- Psychological health: Omega-3 fatty acids, B vitamins, and magnesium positively influence mood and reduce anxiety.
Thus, balanced nutrition is a vital component for achieving full physical and psychological recovery.
Key principles of nutrition during rehabilitation
A well-designed nutrition programme helps support the body at all stages of rehabilitation. Below are the main recommendations to consider:
1. Prioritise protein
Proteins are the main building blocks for muscles and tissues. It is recommended to consume:
- Lean meats (chicken, turkey, veal);
- Fish and seafood (especially oily fish rich in omega-3);
- Eggs;
- Dairy products;
- Plant-based proteins (chickpeas, lentils, beans, tofu).
The daily protein requirement for people in rehabilitation can vary from 1.2 to 2 grams per kilogram of body weight, depending on the level of physical activity.
2. Opt for complex carbohydrates
To ensure energy supply, include complex carbohydrates in the diet:
- Whole grains (buckwheat, oats, quinoa, brown rice);
- Vegetables (especially fibre-rich ones like broccoli, spinach, carrots);
- Fruits and berries (particularly citrus fruits and blueberries, which are rich in antioxidants).
Simple carbohydrates (sweets, baked goods) should be limited to avoid blood sugar spikes.
3. Include healthy fats
Fats are essential for maintaining hormonal balance and cell membrane health. The diet should include:
- Plant oils (olive, flaxseed, avocado);
- Nuts and seeds;
- Avocado;
- Oily fish.
4. Stay hydrated
During physical activity and recovery, maintaining hydration is crucial. Insufficient water intake can slow tissue regeneration and cause fatigue. It is recommended to drink 1.5–2 litres of water daily, depending on weight and activity level.
5. Vitamins and minerals
Pay special attention to:
- Calcium and magnesium (for bone and muscle health);
- Vitamins D, A, C, E (for immunity and regeneration);
- Zinc and iron (for tissue repair and haemoglobin levels).
Nutrition for military personnel and those with post-traumatic stress disorder (PTSD)
A special category of patients includes military personnel who have suffered injuries or have PTSD. For this group, both physical and psychological recovery are vital. Their diet should aim to:
- Reduce inflammation (through foods rich in omega-3 fatty acids);
- Improve nervous system function (via B vitamins, magnesium, tryptophan);
- Stimulate cognitive activity (through antioxidants and healthy fats).
The nutrition programme should be personalised, considering physical condition, individual needs, and even taste preferences.
The role of a dietitian in rehabilitation
Creating a nutrition plan during rehabilitation requires an individual approach. Specialists at Dr. Bezugla’s Clinical Dietology Centre will help develop a balanced diet tailored to your condition and needs.
Nutrition during rehabilitation is a tool that helps the body perform at its best, strengthening its resources and aiding the return to an active life. Don’t miss the opportunity to receive professional support to make this journey as comfortable and effective as possible.
Submit your consultation request on the website bezugla.pro and start your path to full recovery today!