“The three pillars of health are diet, exercise, and sleep. When one aspect is ignored, the other two suffer as well.” This is a quote I read from a research article that I often tell patients in order to put things into perspective when it comes to our health. But it also can be equally as important when dealing with injuries. If we take care of these 3 things, the likelihood of developing chronic injuries decreases significantly. With that being said, injuries do happen, but we can take appropriate measures to help mitigate the healing process.
Here are 4 key factors that can influence how we recover from injuries:
- Sleep
- Hydration
- Nutrition
- Exercise and Movement
Sleep – sleep is arguably the most vital factor when it comes to recovery from injury and recovery from general exercise. Those who are sleep deprived often feel lethargic, unmotivated, and irritable. Research studies have shown that those who are sleep deprived may also experience neurocognitive (brain), metabolic, immune system, and cardiovascular dysfunction. A lack of sleep also causes cortisol (inflammatory hormone) levels to rise which puts the body in a catabolic state. All of these different factors can negatively impact performance and impair recovery from injury. By making sure we are getting an adequate amount of sleep, we can improve cognitive function, metabolic function, immune system function, and recover more efficiently.
Hydration – water is the main component of the body. Adequate hydration is not only required for many physiological processes at the molecular level, but also in regards to recovery from injury. If the cells in our body are dehydrated, they will not be able to function properly, which can lead to delayed recovery. Dehydration has been linked to increased cardiovascular stress and reduced physical capacity which can place the athlete at a higher risk for musculoskeletal injury.
Nutrition – a majority of the physiological processes that occur within the body require protein to help facilitate their physiological actions. Whenever we get injured, the body requires extra proteins beyond normal daily requirements in order to optimize the recovery process. Consuming an adequate amount of protein on a daily basis encourages these physiological processes to continue to function efficiently and effectively. Also, by consuming adequate amounts of protein, this helps reduce muscle loss, maintain bone mass, and improve immune system function. In addition to protein, intake of sufficient carbs and fats are also equally as important.
Exercise and Movement – this is essentially one of the pillars that our office stands on. There is growing research that indicates that physical activity provides a beneficial effect to injury (when prescribed properly). Physical activity alone promotes decreased pain perception, improved mental health, and increased blood flow. All of which are important components to the recovery process. When applied appropriately, physical activity and rehabilitation exercises can be implemented and be used as a viable option when recovering from injury. Check out our blog, “Exercise for Pain?” for more information on how exercise can be used for pain management!
Dr. Vincent Youngross, DC
