Healthy Recovery Habits: What to Do After a Workout, Illness, or Stress

PlugFAM, have you gotten injured recently? Or maybe you’ve gotten a bit of a summer cold? Either way, you should be prioritizing your recovery. We know that you probably want to get back into action as quickly as possible, but rushing through recovery may do more harm than good. Getting back on the horse before your body is truly ready can lead to further steps back rather than steps forward. This is the time when you should be implementing healthy recovery habits!

Healthy recovery habits are essential for individuals who are recovering from illness, injury, or other forms of stress and trauma. These habits help to promote physical and mental well-being, reduce stress and anxiety, and support overall healing and recovery. Let’s discuss the importance of these habits and provide tips for incorporating them into your daily routine! 

Find Balance

Having a healthy diet full of essential nutrients provides your body with several positive benefits. Specifically, a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help your body repair and regenerate. Fruits, vegetables, and whole grains contain important vitamins and minerals, along with fiber and phytochemicals (1,2). Protein acts as the body’s building blocks to help repair itself, aiding in recovery (3). Healthy fats reduce inflammation and support gut health, helping the absorption of nutrients and boosting immunity (4).

While upping your intake of these food groups, try to limit the amount of processed foods and junk food you consume. Both tend to be high in fat and sugar, so they are not ideal when it comes to recovery. It’s okay to treat yourself, but keep in mind that moderation is key!

To make sure you’re getting all of your nutrients daily, supplements like vitamins or pills can certainly help! Fish oil is a good choice as it contains omega-3 fatty acids, which help with muscle activity and cell growth (5). You can also incorporate The Plug Pills into your daily routine, as its all-natural ingredients can help support your liver amidst recovery.

Build a Routine

When it comes to recovery, having an established consistent routine is important. A routine can help provide structure and stability, and being consistent with it can reduce stress and anxiety, as it provides a sense of control and empowerment (6). A routine suitable for top-notch recovery includes a regular sleep schedule, time set aside for exercise, and a healthy meal plan.

Prioritize Hydration

The human body is made up of roughly 60% water, and it's our job to keep our bodies properly hydrated. Drinking plenty of water is critical when you’re recovering, as it will help your body function properly and relieve soreness and tension (7). Proper hydration is necessary for flushing out toxins and waste products, as well as regulating body temperature and moving nutrients to your cells (7). Aim to drink half of your body weight (in ounces), and try to drink even more if you are sweating frequently (7). When you’re adequately hydrated, you’ll be more energetic and alert, less hungry, and able to recover faster (7) — way to go! 

Say Bye to Stress

Stress can have a negative impact on your recovery, so it's important to find ways to manage it! Practice relaxation techniques, such as deep breathing, meditation, or yoga, to help reduce stress levels. Also try to make time for activities that you enjoy — perhaps reading, gardening, or taking a leisurely walk? Avoid caffeine, alcohol, and other stimulants as well, since they can increase stress levels (8). 

Quit Bad Habits

It’s time to say goodbye to smoking and excessive alcohol consumption too. Both can have a negative impact on your health, as they can lead to several health conditions and increase your risk of disease (9,10). Excessively drinking alcohol also weakens your immune system, which is not good for recovery (10). If you smoke, consider quitting. If you drink alcohol, limit your intake to no more than 1-2 drinks per day. 

Get Moving

Don’t forget to engage in some physical activity! Exercise has been shown to have numerous benefits for individuals who are recovering from illness or injury. Some benefits include decreased risk of cardiovascular disease, increased strength and balance, and reduced stress and anxiety (11,12). Engaging in physical activity can also boost your self-esteem, helping you feel good on the inside too (12). It's best to start with light and gentle exercises such as yoga or walking to help maintain or regain your strength. Gradually increase your exercise routine as you feel comfortable, but don’t overwork yourself! Doing so can cause harm or slow down the recovery process. 

Recover the Right Way

Healthy recovery habits are an essential part of the recovery process, and they shouldn’t be overlooked. By making these positive changes, you can adopt a healthy lifestyle that supports your overall well-being and improves your ability to recover from illness or injury. Incorporating these habits into your daily routine can be a challenge, but with time and commitment, they can become an integral part of your journey towards healing and recovery!

Remember to be kind and patient with yourself during this time. Seek the support of others when needed as well! With the right habits and a positive outlook, PlugFAM, you’ve got everything you need to achieve a fulfilling, healthy life post-recovery. 

Bibliography

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2. Whole Grains [Internet]. The Nutrition Source | Harvard T.H. Chan: School of Public Health. Available from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/ 

3. Gratton L. 9 Benefits of Protein for Health and Athletic Performance [Internet]. Herbalife. 2025 Apr 8. Available from: https://www.herbalife.com/en-us/wellness-resources/articles/protein-benefits 

4. Eating healthy fats has many benefits [Internet]. UCLA Health. 2022 June 15. Available from: https://www.uclahealth.org/news/article/eating-healthy-fats-has-many-benefits 

5. Mayo Clinic Staff. Fish oil [Internet]. Mayo Clinic. Updated 2023 Aug 10. Available from: https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810  

6. WebMD Editorial Contributors. Psychological Benefits of Routines [Internet]. WebMD. 2024 Sept 20. Available from: https://www.webmd.com/mental-health/psychological-benefits-of-routine 

7. Importance of Hydration for Recovery and Healing [Internet]. Integrated Rehabilitation Services. 2019 June 26. Available from: https://integrehab.com/blog/athletic-training/hydration-recovery-healing/#:~:text=Benefits%%2020of%20Hydration,with%20muscle%20soreness%20and%20tension 

8. MacMillan A. 13 Things That Can Cause Stress [Internet]. Health. Updated 2023 Apr 15. Available from: https://www.health.com/condition/stress/what-causes-stress 

9. Effects of smoking and tobacco [Internet]. Australian Government | Department of Health, Disability and Ageing. Updated 2024 May 8. Available from: https://www.health.gov.au/topics/smoking-vaping-and-tobacco/about-smoking/effects#increased-risk-of-conditions-and-diseases 

10. Alcohol Use and Your Health [Internet]. CDC: U.S. Centers for Disease Control and Prevention. 2025 Jan 14. Available from: https://www.cdc.gov/alcohol/about-alcohol-use/index.html 

11. Health Benefits of Exercise and Physical Activity [Internet]. National Institute on Aging | National Institute of Health. Available from: https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity 

12. Wiginton K. How Exercise Can Help With Addiction Recovery [Internet]. WebMD. Updated 2025 Apr 14. Available from: https://www.webmd.com/mental-health/addiction/exercise-help-addiction-recovery