Congrats, the shaky and sniffly days of your illness are behind you. Now it’s time to start the uphill battle of recovery. Some of us are back up and running quickly, but most of us will feel sluggish for weeks.

Unfortunately, there’s no one-pill-wonder on the road back to health. It’s also not something you want to rush if your focus is on peak wellness. However, there are a few things you can do to get back on your feet faster.

Focus on hydration

Drink bottle at the ready! Hydration is one of the key ways you can get your body firing on all cylinders again. If you’ve ever fought that constant headache or nausea post-sickness, it’s likely because you were suffering from dehydration. Keeping your fluids up has a long list of benefits during recovery, from facilitating your immune system to flushing out toxins.

Dehydration also leads to a decrease in your body’s electrolytes, which play an essential role in keeping your water levels regulated. All of the sweating and vomiting of illness means you have to be intentional about building back up your store of fluids, potassium and sodium. It’s easier than you think; simply focus on increasing your water intake as well as eating foods with higher water and nutrient content, like raw fruits and vegetables.

If you’re not fussed about drinking water, we’ve got good news. Hydration takes many forms, from easy sipping options like smoothies and herbal teas, through to something more concentrated. Honey lovers will enjoy our nutrient-rich Green goodness smoothie, whilst our Pineapple, mango, coconut smoothie is packed full of delicious berries for the fruit lovers among us.

Concentrate on quality sleep

Good old-fashioned rest is calling your name. Sleep is one of the most critical parts of your recovery checklist, as it allows undisturbed time to recharge. Your body has been through a battle - don’t be alarmed if you snooze your alarm more than usual.

Be kind to yourself as you work to rebuild your defences. Try to set aside time to get 7+ hours of sleep and eliminate as many distractions as you can. Sleep doesn’t come easily to all of us, so here are a few helpful tips on how to increase the quality of your dozing.

Eat nutrient-dense foods

The kitchen isn’t the most appealing place to be while you’re recovering. However, preparing yourself nutritious food is one of the most important ways you can start to feel like ‘you’ again.

Focus on quick wins that are gentle on your tummy, like plain toast, bananas and bland soup. As you move further along in your recovery, switch to heartier meals, like a vegetable-packed stir-fry or delicious fruit bowl. Your body will thank you for the boost in vitamins and antioxidants. An even easier option is our Double Shot, which gives you the goodness of eight fruit and leafy green superfoods in one delicious swig.

Invest in a healthier gut

If your illness has landed you a course of antibiotics, there’s a chance you might experience some undesirable side effects. Namely, how they destroy the ‘good’ bacteria that’s hanging out in your gut.

In their best effort to help, they often erode the ‘good’ bacteria that supports digestion and keeps you safe from ‘bad’ bacteria wreaking havoc. A healthy gut is a healthy immune system, so you’ll feel this overcompensation both in your body and overall mood.

All hope is not lost. You can build back up that ‘good’ bacteria with the help of a few probiotic-rich foods. Add things such as yoghurt, kefir, sauerkraut and kimchi to next week's shopping list. While you’re there, pop a few prebiotic-rich foods into the trolley, like oats, garlic, onions and apples. These work together to build up the ‘good’ bacteria and play an important part in supporting your overall immunity.

Ease yourself into exercise

Just because your mind is ready for the gym doesn’t mean your body is quite there yet. Start slow and gentle, kicking off with low-intensity and shorter workouts.

You’ve likely lost a lot of your strength if you and your bed were inseparable during your illness. Stretch your joints and focus on easing yourself back in, remembering that your body might take some time to get back to your ‘normal’. You’ll be back to running marathons in no time.

Reach out for support

You’ve finally made it to the other side, so don’t push yourself too hard. Ask for support if you need it, whether that’s friends doing after-school pick up or family helping with grocery shopping. Those extra moments of rest might be the difference in the length of your recovery.

Take it easy and know that there’s no time limit to being back to full health. If anything feels amiss, consult your doctor, dietitian, nutritionist, or health professional for expert advice.