Madison life - 10 ways for a speedy healing

Karina Stewart, co-founder of Kamalaya retreat and doctor of traditional Chinese medicine shares her tips and tricks to fast-track your healing when headaches and tiredness hit.

1. Get rest. Aim to get to sleep before 10pm and get at least eight hours. You may need more sleep in the case of an acute illness, such as a cold, so allow for extra down-time when your health takes a hit. Also, give your vigorous exercise routine a break for a few days during recovery.

2. Keep well hydrated. Take sips of warm water ensuring at least 1.5 litres is consumed daily. You’ll also benefit from electrolyte-rich drinks such as fresh coconut water, vegetable broths and soups and fruit and/or vegetable juice diluted in warm water.

3. Promote a healthy bowel flora. A healthy intestinal tract is the foundation of a healthy immune system. Opt for miso and tempeh in small quantities, sauerkraut (can include seaweed, garlic and cabbage) and chlorophyll rich food supplements like wheat / barley grass, spirulina, chlorella and alfalfa greens.

4. Reduce inflammation. Increase your intake of fresh fruit and vegetables, ensure you get some omega-3 rich foods in your diet, deep sea cold water fish, seeds of flax, chia, and pumpkin, walnuts and dark green vegetables, onion, turmeric and ginger.

5. Avoid refined foods rich in sugar.

6. Boost your intake of leafy greens. Chlorophyll is an antioxidant found in some green vegetables which offer circulatory and immune health benefits. Young cereal grasses, barley and wheat grass, also the micro algae spirulina are concentrated sources of chlorophyll and are a healthful food supplement which is easily added to a juice or smoothie to make it a super nutrient rich refreshment. Green vegetables are also a good source of insoluble fibre, promoting intestinal health and cleansing the body of toxins and supporting cell renewal.

7. Steer clear of caffeine and alcohol. While you might feel the need to boost energy with a quick morning coffee or have a night cap before bed, neither will nourish your body or help with recovery.

8. Go Nuts. Seeds and nuts are a concentrated source of healthy fats, fibre and protein which provide an abundance of vitamins and minerals. Try soaking a handful each day to assist in digesting them and for a better uptake of their nutrients.

9. Eat lots of ripe papaya.  This fruit is nourishing to the mucus membranes of the digestive system and the lungs and can help to alleviate coughing and excess mucus.

10. Load up on berries. Flavonoids give berries their vibrant colour and make them antioxidant rich, anti-inflammatory and antiviral. They promote vascular health and are nourishing to the blood. Load up on berries for a potent antioxidant hit.