Recovery After Illness: Protocols

Proper recovery after illness is crucial for long-term health.

Nutrition for Recovery

#### Priority Nutrients

**Protein**: 1.2-1.5g per kg body weight

**Vitamin C**: 500-1000mg daily

**Zinc**: 15-30mg daily

**Vitamin D**: 4000-5000 IU daily

#### Anti-Inflammatory Foods

Fatty fish (omega-3s)

Berries (antioxidants)

Leafy greens (vitamins)

Bone broth (collagen, minerals)

Supplements for Recovery

**Glutamine**: 5-10g daily (gut and immune support)

**NAC**: 600mg twice daily (antioxidant)

**Probiotics**: Multi-strain, high potency

**Elderberry**: Immune support

Physical Activity Recovery

#### Week 1-2

Light walking (15-30 minutes)

Gentle stretching

Listen to your body

#### Week 3-4

Increase walking duration

Add light resistance exercises

Monitor energy levels

#### Week 5+

Gradual return to normal activity

Listen to fatigue signals

Progress slowly

Sleep Optimization

Prioritize 8-10 hours during recovery

Nap when needed

Maintain consistent sleep schedule

Create restful environment

Monitoring Recovery

Track energy levels daily

Monitor resting heart rate

Watch for return of symptoms

Regular check-ups

Key Takeaways

1. Nutrition is the foundation of recovery

2. Gradual activity return is essential

3. Sleep is critical for healing

4. Patience prevents relapse

Recovery After Illness: Protocols