Fitness during Illness

As I sat in my shower, my stomach turning - I just kept thinking to myself, "who gets the stomach bug in April?" Then I turned to my news feed and found out that apparently a lot of people do! I have been sticking to my clean eating goals, and feeling good about my results and then DERAILED! Once I felt like I could tolerate a little bit of food, I looked in my pantry and fridge and thought, "huh, clean eating has one down fall, it is not stomach flu friendly!" The last thing I wanted was a spinach salad, or turkey meatballs - so what are you supposed to do when you are sick???

Well whether it’s the stomach flu and you can’t keep anything down or coughing, sniffling and sneezing have got you stuck in bed, being sick sucks. But it happens! And when it does it turns us into children again, wanting comfort food or sometimes no food at all! As much as we think ice cream and cereal (maybe that’s just me) will make it all better, indulging in junk food when we are sick will only make us sicker for longer.



I know it’s not what you want to hear, but eating clean is even more important when you are sick. Eating foods high in sugar and fat suppresses the immune system, specifically the capacity of our white blood cells to destroy bacteria. So as much as you think that junk food is making you feel better, it’s actually compromising your ability to fight off the sickness, I know I was pretty disappointed when I found out too!

As a nurse, I feel compelled to tell you about the fabulous BRAT diet that is meant for easy digestion while recovering from the stomach flu - I know, I know I am going to mention WHITE bread but generally flu bugs like this don't last longer than 24 hours so relax eat a slice or two then toss it... let me explain:

BRAT diet is low in protein, fat, and fiber which allows your digestive tract to rest. The BRAT diet stands for Bananas, Rice, Applesauce and Toast.

Bananas: High in potassium to replace nutrients lost
Rice: Plain white rice may help stop diarrhea by acting as a binding food and making your stools a bit more solid. White rice and other refined grains are recommended during diarrhea rather than whole grains, which contain fiber that is harder to digest. Less stools = less water lost = attempts at rehydrating.
Applesauce: Apples are high in pectin which helps ease an upset stomach, but raw apples can be hard to digest - therefore try applesauce or my favorite - Apple Bites!
Toast: The final food that will be easy on your stomach is dry toast or saltine crackers.  Like the other starches listed above, toast will give you some quick energy without taxing your digestive system.

Don't worry about counting calories during this time - rest, HYDRATE, and avoid sugar! A day or two off your meal plan isn't going to matter in the grand scheme of things, all that matters is getting you back on your feet as quickly as possible! During times of the stomach bug, avoid exercise - excessive sweating can lead to water loss that you might not be able to afford and chances are you aren't eating enough calories for a strenuous workout!

While we are talking about illness we may as well talk about that pesky cold that just won't go away. The lingering sniffles or nagging cough that hangs around for two or three weeks -

 Again, stay away from sugary and fatty foods. Suppressing your immune system while your body is still fighting sickness is no way to return to full health. If you feel up to it, do a moderate workout. When I have a upper respiratory cough/cold I love to do a cardio workout, with modification because I feel like the deep breathing helps break up stubborn mucous.. Be aware that you will feel more tired and be weaker than usual, so don’t overdo it. But a moderate intensity workout, even just a brisk walk, can have immune boosting power.

Other than staying away from sugary and fatty foods and getting lots of fluid and rest, there are a few other ways you can boost your immune system to get feeling well again more quickly. There is evidence that stress also suppresses your immune system, so if you are under a lot of stress now is a good time to go to a toss in a yoga dvd (I would suggest PiYo), or take a relaxing bath... Make sure you are getting lots of antioxidants by eating fruit and vegetables, specifically berries, citrus fruits, kiwi, apples, red grapes, dark leafy greens like kale and spinach, onions, carrots and sweet potatoes. Fresh garlic and mushrooms have also been shown to have some immune boosting properties (So a stir fry with garlic, mushrooms, spinach, onions, and carrots sounds perfect!).... Oh and of course, Shakeology with all of its immune boosting benefits!!!

Above all don’t throw away your healthy habits or allow getting sick to derail your progress! A slice of bread or some white rice isn't going to throw off weeks of clean eating, just enjoy it and feed the rest to the ducks (well, that is what we are going to do!) You may have to scale back your intensity for a bit while you focus on getting well again, but getting sick is a normal part of life. It’s a not a race to the finish and taking a few days to rest and feel better will ultimately help you get back at it healthier and stronger!

And as always, none of this is a replacement for seeing a medical doctor!!!