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Healthy Habits for Healing

Good news!  Your body can be GOOD at healing itself!  It is important to give your healing tissues every advantage when dealing with an injury or health issue.  You are encouraged to discuss your individual needs with your therapist or doctor.  Here are some suggestions to help you with your physical challenge:

1.  Quit smoking  

• Smoking robs tissues of vital oxygen that it needs for repairing tissues.

• Smoking contributes to toxicity in the body.

2.  Drink water

• Your body needs plenty of water to carry on vital functions and to help eliminate toxins that may be stored in your tissue.

• Divide your body weight (in pounds) by two.  This is the number of ounces of water per day that you should be drinking.

3.  Avoid artificial sweeteners

• These chemicals have been shown to be toxic to some people.

• Avoid sugar substitutes.  These include Aspartame (Nutrasweet™, Equal™, Spoonful™), saccharin, and Splenda™. They are found in many products such as diet sodas, "no sugar added" products, flavored water, toothpaste and breath mints.

• Try Stevia (an herbal sweetener), if needed.

4.  Eat plenty of fresh fruits and vegetables

• Fresh fruits and vegetables are full of important nutrient that contribute to the healing process of your body.

• Try to eat two cups of multi-colored salad each day.

• Do not overcook vegetables, as overcooking can destroy important nutrients.

5.  Eat HEALTHY fats

• They are important for maintaining cell health and promoting healing.

• Good fatty acids can help control an overactive inflammation response in your body.

• Substitute "First Cold Pressed" Extra Virgin Olive Oil for your every day oil instead of vegetable oil.  Add ground flax seeds to your baking recipes, cereals, or sprinkled on salads or yogurt.  Eat cold water fish and avocados.

• Use REAL butter (preferably organic), Extra Virgin Coconut Oil, or Ghee (clarified butter) for cooking and baking.

• You may want to consider taking  a supplement to obtain the necessary amounts of essential fatty acids in your diet.

 6.  Avoid trans-fats

• This includes hydrogenated and partially hydrogenated cooking oils and margarine.  Polyunsaturated oils that have been heated to high temperatures or exposed to light for long periods of time can be rancid and, thus, rendered "TRANS-FATS."

• These substances block the body's ability to properly use the good fatty acids, which are crucial for decreasing the body's inflammation response, as well as maintaining good cell health.  Studies indicate that the bad fats say in your body for up to seven years!

 7.  Limit your sugar intake

• This includes white sugar, "Sugar in the Raw", organically grown sugar, corn syrup, and concentrated fruit juice.

• Your liver has to work extra hard to metabolize sugars and makes other metabolic processes less efficient.

• Beer, wine, and alcohol are forms of processed sugar.

8.  Start reading labels

• You will be amazed a how many processed foods contain substances that are best avoided.  Look for sugar, corn syrup, partially hydrogenated oils, additives, flavor enhancers, and artificial ingredients.

9.  Make sure that your antiperspirant does not contain aluminum

• This is particularly important if you have shoulder and upper extremity problems.

10.  Drink Green Tea

• Green Tea is a powerful antioxidant.  It will aid in the elimination of toxins from your system.

• Most people can tolerate three to six cups per day.

11.  Take time to relax and breathe deeply every day.

• Try to set aside a few minutes each day for yourself.  Some people find prayer and meditation helpful.  Others like Yoga or simple breathing exercises, or reading a book.

12.  Do your exercise! (After all, you are in Physical Therapy!)

• Gentle movement is important for increasing circulation and revving up your lymphatic system.  It also helps to stimulate the production of natural lubricating fluid in your joints. 

Be Selective About How You Treat Your Body!