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How to recover your body after being sidelined with an illness.

Updated: Jun 13, 2023

I got slammed with a sinus infection and vertigo. Vertigo is one of the worst things I have ever experienced (makes Covid seem like I was on vacation in the islands). The constant worry that if I move it will set of on another incident of the whole room spinning out of control and not knowing up from down. Plus the lack of control, the loss of being able to move independently.

I slept for 2 days straight because that is all my body wanted to do.

With all that being said, you can guess that I had no appetite. And even if I knew I needed to eat I couldn't hold myself still long enough to make anything or the ability to hold my head up to eat. Of course my boyfriend brought me soup and I ate it while he dutifully watched me, but I didn't enjoy it.

What I did do right during my illness:

I listened to my body and I slept as long as it wanted.

I stayed hydrated. As hard as it was to lift my head to drink, I knew I had to. I focused on getting enough coconut water, green tea and water.

Now that the symptoms are subsiding I need to focus on nourishing my body. So how to I replenish the nutrients that I didn't give my body for almost a week????

Here are a few steps I'm going to take to get me back to to health:

Focusing on protein, vitamins A & B, and iron.

Leafy green veggies (spinach, kale, collards)




Seeds & Nuts


Cruciferous veggies (cauliflower, broccoli, brussel sprouts, cabbage, bok coy)

Whole Grains

Orange colored fruits & veggies (oranges, grapefruits, sweet potatoes, carrots)

Continue focusing on hydration.

Flush out the toxins with:


Green tea

Lemon water

Coconut water

Ease back into exercise.

This one is exceptionally hard for me, as fitness is my career. But I am listening to my body and easing back in. My classes are covered and luckily I have wonderful clients who understand the importance of health.

So ease back into it; start with an easy walk or yoga. Don't jump right back into high intensity workouts, give your body time to regain its strength. Don't think you can just "sweat it out", especially if your body is under hydrated. If you're a runner start with a walk/jog building back to a walk/run. When your body starts to feel stronger get back to the gym for strength training, but allow your body to progress back to the weight you were lifting prior to being sick. Star with bands, TRX, bodyweight exercises as you progress back to machine supported strength training and free weights.

Get fresh air & sunshine.

Vitamin D is essential to recovering the body.

Get out of the AC and the forced air and get some fresh air into your lungs.

Most important is to listen to your body, understand what it is lacking and what it needs. Be patient and give yourself the grace time of recovering.

We're not superheroes; we are human, we get sick, it sucks, but it happens to all of us!

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