Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, believes that how you recover after physical activity is just as important as how you perform during it. Whether hiking, biking, swimming, or working in the garden, summer activities can take a toll on your muscles, energy, and overall well-being.
To help your body bounce back quickly and naturally, Dr. Mercola shares strategies focusing on nourishing recovery from the inside out.
1. Rehydrate the Right Way
After sweating, your body needs more than just plain water. Dr. Mercola recommends replenishing lost fluids with electrolytes. You can make a simple recovery drink by adding a pinch of unrefined sea salt or Himalayan salt to filtered water. For added benefits, mix in a splash of fresh citrus juice and a bit of raw honey.
2. Eat Foods That Fight Inflammation
Summer fun can leave muscles sore and joints stiff. To reduce post-activity inflammation, Dr. Mercola suggests focusing on anti-inflammatory foods, such as wild-caught Alaskan salmon, leafy greens, turmeric, ginger, and berries. These whole foods help your body heal and reduce discomfort naturally.
3. Prioritize Rest and Sleep
Recovery begins with rest. Dr. Mercola emphasizes the importance of deep, uninterrupted sleep to allow your muscles and tissues to repair. He advises creating a calming evening routine, avoiding screens before bed, and ensuring your room is cool and dark to support restful sleep.
4. Try Magnesium for Muscle Relaxation
Magnesium plays a key role in muscle recovery. Dr. Mercola recommends magnesium-rich foods like avocados, almonds, pumpkin seeds, and leafy greens. For extra support, a topical magnesium spray or Epsom salt bath can help relax muscles and soothe soreness.
5. Use Cold and Heat Therapy Wisely
Dr. Mercola encourages using cold therapy, such as a cool shower or ice pack, immediately after intense activity to reduce inflammation. Heat can be helpful later on to promote circulation and relax tight muscles. Alternating between hot and cold can also improve recovery time.
6. Keep Moving Gently
While rest is important, Dr. Mercola advises against total inactivity. Gentle movement like walking, stretching, or yoga can improve circulation and prevent stiffness. Listening to your body and staying active at a light pace can support a faster return to full strength.
7. Fuel Up with Protein
Your muscles need protein to rebuild after activity. Dr. Mercola recommends high-quality sources such as pasture-raised eggs, grass-fed meats, organic dairy, or plant-based proteins. Eating a protein-rich meal or snack shortly after exertion helps jumpstart the recovery process.
8. Stay Cool and Listen to Your Body
Overheating can slow recovery. Dr. Mercola stresses the importance of cooling down properly and recognizing the early signs of heat exhaustion. Give your body time to adjust after exertion, especially in hot and humid conditions.
9. Use Natural Supplements if Needed
When food alone is not enough, Dr. Mercola supports the use of high-quality supplements like omega-3 fatty acids, curcumin, or collagen to aid joint and tissue recovery. He advises choosing clean, responsibly sourced options without synthetic additives.
10. Reflect and Reset
Finally, Dr. Mercola encourages taking a moment after each activity to reflect on how your body feels. This helps you adjust future efforts and gives your body the care it needs. Recovery is not just physical but also mental. Staying mindful can help you stay active, safe, and strong all summer long.
Supporting a Resilient Body
Recovery is not about slowing down. It is about giving your body what it needs to stay energized, flexible, and ready for whatever comes next. With Dr. Mercola’s holistic recovery strategies, you can move through the season feeling stronger, healthier, and more in tune with your body.
