Convalescence In The Modern World
Reclaiming the quiet art of recovery
“To convalesce is to recover strength and health gradually after sickness or weakness. It is not simply the absence of illness, but the presence of healing.”
— adapted from the Oxford English Dictionary
In the past, convalescence was seen as a vital part of recovery. A key stage in its own right. People were expected to rest after illness. They were given time to mend, time to regain strength, and often, time to be gently cared for. In many ways, it was considered both a medical and a social responsibility.
Today, that space has largely disappeared.
Modern healthcare has evolved in remarkable ways: shorter hospital stays, day-case procedures, and early discharges are all part of improving efficiency, reducing hospital-acquired infections, and allowing more people to return home sooner, where comfort and familiarity can support healing.
But there’s another side to this story.
Returning home quickly can also mean being expected to manage more of your own recovery, sometimes in isolation. There’s less time with nursing staff, fewer routine check-ins, and for many, a quiet pressure to “bounce back” far faster than their body is ready for. Not to mention the added pressures of working, care-giving for others and keeping up with everything else we need to do (laundry pile….I’m looking at you…).
The revered art of convalescence has, it seems, been misplaced. But, I’d like to suggest, is well worth re-finding.
To bust a common myth, convalescence really isn’t about doing nothing. It’s about doing the right things, gently and consistently, to support your body as it repairs itself as effectively and efficiently as possible.
Whether you're recovering from surgery, a broken bone, having a baby, infection, burnout, or a flare-up of a long-term condition, there is much we can do can do to support our own healing in this tender time.
Prioritise Sleep
This is when your body gets to work. Sleep supports immune function, tissue repair, hormone balance, and even mood regulation. It’s an essential component of good healing. But if you’re struggling to sleep, aim first for rest: quiet time with your eyes closed, in a darkened room, lying down. You could try a '‘Yoga Nidra” or Non-Sleep Deep Rest track to help you unwind. There are plenty available freely on YouTube.
Having said that, too much time lying down or being sedentary can cause its own complications. A happy medium is what we’re looking for; enough rest to recover, but enough movement to avoid new problems occurring . If in doubt, as your clinical team for advice about safe, sensible activity levels for your individual circumstances. You may benefit from a physiotherapy or occupational therapy assessment, for example.
Let in some light & fresh air
It’s easy to start feeling a bit ‘stale’ when you’re unwell. Stuck inside, in just a room or two. But we can counter this with some good old-fashioned practices, like opening the curtains every morning, airing the bed (literally just throwing back the covers for an hour or two), and opening the windows for at least 5 minutes a day to get some fresh air. Step outside if you can - even 10 minutes of daylight - particularly in the morning - can help regulate the sleep-wake cycle, support vitamin D production, and gives your mind a sense of connection to the outside world.
A little nature goes a long way
If you’re safely able to, a short walk, warm drink in the garden, time with a pet, or tending to a small plant can bring calm, perspective and a quiet sense of life continuing. Now’s a great time to treat yourself to a little bunch of flowers.
Stay connected
Convalescence can feel lonely, especially if we live alone. A quick phone call, a message to a friend, or a virtual check-in can lift your spirits more than you might expect. If you need extra support, don’t hesitate to ask. People like to feel needed. And don’t underestimate the uplifting power of a good podcast, playlist, film or book. I think these moments are where streaming services and audiobooks become truly marvellous creations.
Treat yourself kindly
How easy it is to feel bad for being ‘unproductive’ as we recover from illness. But that saying ‘a stitch in time saves nine’ feels critical here. Allowing ourselves the space and unhurried time to recover from an acute illness or event may, in fact, save us a much longer, slower recovery journey in the long run. Though that doesn’t mean we should expect miracles from ourselves. Recovery isn’t linear. Some days will feel better than others, and that’s completely normal. What matters most is how kindly, and optimistically, we treat ourselves through the process.
Know what to look out for
Keep any prescribed medications within easy reach, and set reminders for when you need to take them, for what, and how often. Make sure you have a list of ‘red flag’ symptoms or signs to look out for that may need a medical review. It’s also useful to keep a list of contacts and phone numbers for your clinical team and support network nearby.
Convalescent nutrition
When we’re unwell, our bodies often need more - not less - good nutrition. It takes a lot of energy and essential nutrition (vitamins, minerals, essential fats) to heal. But this doesn’t have to mean complicated meals or expensive ingredients. Simple, well considered food works just as well.
A helpful starting point is the 6 S’s of recovery-friendly nutrition:
Slow-cooked, Soaked, Smoothies, Soups, Stews, and Stocks.
These foods tend to be:
Gentle on digestion - as slow-cooking or blending helps to break down larger particles, release nutrients from within the cell walls and make it easier for our guts to extract the maximum goodness from meals. You can find plenty of healthy slow cooker recipes freely online, catering for every possible dietary requirement. BBC Good Food is a great place to start.
Soaking grains, nuts and seeds in clean, fresh water for 12 hours or so before cooking or eating (ensuring we drain off the soaking liquid, and refresh with clean water to cook with), can help reduce the number of nutrient inhibiting factors - such as phytates - that these foods can contain. These factors can block the absorption of certain essential nutrients.
Nutrient-dense and hydrating - often containing added water, which can contribute to our daily fluid requirements.
Comforting and easy to prepare in batches (or freeze). They also tend to be foods that are relatively easy for other people to prepare for us, and deliver as home-cooked ‘ready meals’.
Ideal for low energy days, often taking very minimal time or effort to prepare.
When possible, focus on including a variety of colourful fruits and vegetables (for phytonutrients) into these recipes, alongside enough protein (for healing, immune function and repair), and healthy fats (for energy and cell structure). And don’t forget drink enough water throughout the day.
If, however, you’re struggling to eat enough, or find your appetite is consistently low, do speak to your clinical team. A community dietetics or nutritional profession referral may be beneficial - and it’s often better to ask sooner rather than later.
Important note: We can be more susceptible to food-born infections or food poisoning when we’re in convalescence. It’s therefore particularly important to follow sensible food safety and hygiene practices to reduce any risks.
Final Thought
Convalescence may no longer be something the healthcare system can offer in the way it once did. But that doesn’t mean we can’t bring it back ourselves, in small, loving, deeply human ways.
If you’re currently recovering, I’m sending you warmth and encouragement.
And if you’re reading these tips to help better care for someone else, thank you. You’re making all the difference.