3 Easy ways to focus on nutrition when you’re sick

Has your family been hit with this super virus that’s been going around lately? Between the normal colds, RSV and the flu I swear everyone has been sick lately! I’ve had a few clients who have been hit with illness in the last few weeks and they have been asking me what they can or should be doing to keep focusing on their nutrition when they’re sick. I thought it would be a great time to give you the same advice I gave them!

First of all, I think we can all agree that mamas shouldn’t have to get sick. It’s just not fair. Bahaha! Unfortunately, we do get sick and while there are a ton of different tips and tricks you can use to heal your body fast, like maintaining a cleaner diet, today I want to focus just on how you can continue to focus on your health and your nutrition when you’re sick.

Give yourself permission to slow down

Mama, I know you’re used to being busy and doing all the things, but when you’re sick it is not the time to be super mom.

Getting sick often comes from being too busy! Our bodies get too run down to fight viruses and infections. Instead of trying to hit your nutritional goals perfectly, give yourself permission to slow down, rest and recover.

A lot of the guilt we feel about not eating healthy enough when we’re sick comes from ourselves! Mama, you are holding yourself to an unachievable standard if you’re trying to eat and move like you’re healthy when you’re sick!

I know because I do the exact same thing! Slowing down is not in my nature, and I have to work really, really hard when I’m sick to let my body rest. 

However, if you change how you think and feel about being sick, it makes the rest of it so much easier! Don’t beat yourself up for what you’re not doing or how you can’t perform at your normal level and instead set a new bar for yourself. 

I always ask my new clients to imagine what the healthiest version of themselves looks like. What habits does she have? What choices does she make? I want to extend that to being sick and your healthiest self. What does sick Krista look like? How does she act? How can she focus on her health?

I want you to keep that last question in your mind as I go over the next two tips because I think they’re going to give you the best baseline for focusing on your nutrition when you’re sick!

Focus on eating protein at every meal

I do not expect my clients to hit their macro goals when they’re sick. Most of my clients are eating a lot of food, and it can be difficult to eat that much when they’re healthy, so I don’t put an expectation on them to keep hitting their numbers when they’re sick. Instead, we focus on getting enough protein and fruits and veggies to help them feel better sooner!

Protein is the hardest macro to eat because it’s the least crave-able. I’ve never had a client come to me saying they just binged on an entire rotisserie chicken because they didn’t feel good. However, I have heard them say they ate chips, or bread, or crackers when they weren’t feeling well. 

Protein supports and contributes to almost every single task in our bodies on a cellular level. Think of a taxi in a big city. The taxi’s job is to go from place to place carrying people who will perform different, but important, tasks. Protein works similarly, it goes from cell to cell shaping the cells, providing inner organization, manufacturing, even cleaning up waste and providing routine maintenance.

When you’re sick your body is under stress which means cells are compromised and they need protein to fight off intruders and repair the damaged cells.

As long as you can stomach it, I suggest eating as much protein as you can. Salmon and chicken are great options for protein when you’re sick.

Salmon is rich in omega-3 fatty acids which have anti-inflammatory effects and can help your immune system work efficiently. It’s also high in Vitamin D, which improves the immune system as well!

Chicken contains the amino acid cysteine which breaks down mucus and has antiviral, anti-inflammatory and antioxidant effects. Plus, bone broth made from chicken or beef bones is rich in collagen, which is a source of protein.

Take plenty of time to rest

Finally, I want you to focus on resting while you’re sick! Sleep is crucial to healthy living, but for mamas, it’s often the first thing we give up when we run out of time to do all the things. 

Since you’re already giving yourself permission to slow down, I want you to rest! Take a nap, sit on the couch, and just let your body relax! 

The immune system is tied to sleep because your body uses your rest to repair and recover on a cellular level. Chronically tired people get sick more often, and are at risk for serious diseases because they don’t give their bodies time to recover!

When you’re sick you’re going to need more than the typical 7-9 hours of sleep. And you’ll feel it! Allow yourself to sleep as much as you need to! The more you sleep the more your body will be able to fight off any bacteria or viruses.

When you wake up from resting make sure to eat and drink plenty of water! Your body will desperately need that protein and hydration to keep fighting illness. 

So, mama, what does the sick version of you look like? Does she ignore her body or does she listen to it? Does she prioritize healthy eating? Does she push through to do her normal routine or does she give herself compassion?

If you want to learn how to improve your health overall so that you can live your healthiest life, and hopefully get sick less often, then let’s chat! I help busy mamas like you prioritize their health so that they can lead their best lives!

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