In addition to ice packs, aspirin, and other pain relievers, athletes and non-athletes alike should note that nutrition plays a major role in the treatment of injuries and reducing inflammation. Certain foods and beverages can affect both short and long-term sports, work, and home injuries, such as sprains, strains, cuts, bruises, swelling, and broken bones. Researchers have found that what follows injuries and during the treatment period can either promote recovery or, in some cases, delay healing. And not only does nutrition positively or negatively affect the injury and always the injury, but also general repair and/or chronic support. a> or joint soreness following intense exercise workouts, exercises and games for athletes and non-athletes. These same inflammatory foods and drinks promote healing of injuries and are also excellent for post workout/post practice/post game muscles and joints recovery
Foods and Drinks That Tame Inflammation
Jean Carper, author and nutrition columnist for USA Fitness magazine (March 9, 2003), notes that both non-athletes and athletes are aware of the dangers of inflammation in the body “pain, redness and swelling” (persistent pain and swelling is called chronic inflammation, and if less correctly called are, scientists have found that chronic inflammation in diseases such as asthma, diabetes, depression and cancer. Carper lists these foods and drinks that have anti-inflammatory qualities and also speed up recovery from sports or – athletic injuries: grapes, blueberries, strawberries, oranges, kiwis, oil, celery, ginger, garlic, curry powder, eggplant, nuts, fish, salmon, lizard, black and green tea, and red wine and beer consumed in moderation and no more than two drinks per day.Alcohol can have an adverse healing effect by stimulating inflammation and/or inhibiting healing (some foods and beverages also stimulate inflammation and are listed later).
Foods rich in Vitamin C (citrus fruits, strawberries, kiwis, peppers) and Vitamin E (nuts, olives oil) anti-inflammatory effect. Omega-3 fatty fish and fatty salt water (salmon, tuna, lizard) also fight inflammation, In addition to the widespread, in recent years, such fish are beneficial for the health of the heart and brain. Scientists have also found that inflammation of the colon plays a role in arthritis, asthma, psoriasis, ulcerative colitis, depression and Crohn’s disease. . Fish high in omega-3 fatty acids are particularly beneficial for rheumatoid arthritis sufferers. Several clinical trials have found that eating 3 grams of fish oil a day reduces joint pain, swelling, and morning stiffness. Rheumatoid arthritis reduces the need for medication. Fish oil appears to cut the inflammation that causes symptoms of rheumatoid arthritis,” according to Prevention magazine (June 2005).
The herb turmeric (an ingredient in mustard sauce) has also been shown to have anti-inflammatory qualities, according to the website letstalkhealth.com, which says “turmeric contains curcumin, which is a better anti-inflammatory than cortisone, one of the most common steroids.” And John also mentions Curcumin, which is found in carver powder, is another anti-inflammatory source. Athletes and non-athletes alike who experience chronic shoulder, back and knee pain, for example, may note curcumin’s potential spin to relieve inflammation. Another amazing anti-inflammatory food is eggplant, which “contains the important mineral potassium, as well as phytochemicals that have antihistamine, anti-inflammatory and antioxidant qualities,” according to the website NJ.com (August 5, 2004).
Water: The Number One Anti-Inflammatory Drink
I mentioned earlier how black and green drinks and red wine and beer are anti-inflammatory drinks. But athletes and non-athletes alike focus on the number one drink to reduce inflammation: Plain, plain water. Athletes should not only drink a lot of water to avoid dehydration during workouts, exercises and sports, but water in solid form. form (when ice packs are applied topically directly to the injury to prevent inflammation such as swelling) and when spent in the fluid recovery in the injury can always recover and also help to heal chronic joint and back pain. According to Ferydoon Batmanghelidj, M.D., author of your body’s many cries for water (Global Health, 1995), “Ulcers, shortness of breath, high blood pressure (hypertension), high cholesterol, back and joint pain (arthritis), chronic fatigue syndrome, weight problems, stress and depression are some of the conditions that respond well to adequate water intake , a health column for the New York Times (July 11, 2000) also mentions water as part of the injury prevention. An idea, health and fitness that indicates, “Water controls body temperature. nutrients and oxygen removes waste, helps the kidneys and liver to detoxify, vitamins and minerals and cushions the body from injury. It may be the case that dry athletes face a greater risk of injury, so another reason is not refusing water bottles from team coaches during practices and games.
Another common drink with anti-inflammatory properties is milk. It is well established how calcium and vitamin D in milk build strong bones (calcium and vitamin D-enriched drinks are appropriate not only in maintaining and building bone density, but to prevent broken bones and also helping broken bones heal faster). Men’s Health Matters Emporium (December 2001) says how milk is also anti-inflammatory in animal studies. Scientists have found that the conjugated-linoleic acid in milk can “enhance immune function, reduce inflammation and protect against cancer in animals.”
Food / Drinks Inflammation
Beware of a high protein diet, sugary foods, white rice, white potatoes, white bread, and overly processed grains. cooking foods at high heat (especially meat), and foods with omega-6 fats, such as corn and soybean oils. All cause inflammation, such as Carper. It also says that the highest glycemic foods are listed as sugar, white bread, white potatoes and white rice. which again is “inflammation of the heel.”
Athletes and non-athletes should also monitor their intake and note high-protein diets “bone inflammation,” Carper says, and the study showed that “in people on a high-protein diet for a year, blood vessel inflammation jumped 62 percent and coronary artery disease worsened.” Just cooked meat or poultry can also induce inflammation. “Grilling, broiling and pan-frying ground meat and poultry create preservatives called AGEs (advanced glycosylation end products) that trigger inflammation.” He says that “cut back the ages, poach or cook chicken, and eat more fish. Grilled fish has about 4 AGEs of grilled meat or chicken.” About the drinks called good and bad. While low to moderate alcohol consumption reduces inflammation, excessive alcohol, as previously mentioned, provokes inflammation, and any soft drinks .
Being overweight is prone to inflammation in the upper extremities
Another area in which nutrition affects inflammation is excess food or consuming calories contributing to either obesity or simply being overweight with greater body fat< / a> than lean muscles. Carper remembers, “Most people usually have inflammation. As the pounds disappear, the inflammation subsides.” Citing a University of Vermont study, he says, “In obese women who lost an average of 39 pounds, inflammation levels dropped 32 percent.” So, if you are an overweight athlete who is injured such as a football linebacker or a heavyweight wrestler (endomorph or mesomorph body types) who is usually big he is bony and muscular, yet he carries extra body fat, so that inflammation can be delayed and injuries can heal longer than if a leaner athlete was physically fit and not overweight.
Summary
The type of food and drinks consumed in the hours, days and weeks following an injury can influence how quickly you return to work, sports and other activities. While some foods and drinks prevent or reduce inflammation, thus accelerating the healing process, other foods and drinks fuel the chronic pain fire and hold it back for some time. And the same foods and drinks can help or prevent minor or chronic muscle and joint soreness, intense exercise; games and games
James Carpentier is a certified strength and conditioning specialist, licensed massage therapist, and health and fitness writer in New Jersey.
