Having suffered an injury myself, not a massive injury, but still, something that has caused pain and discomfort and disabled me from working out as I usually would, I have changed my usual eating regime and included more in the way of anti-inflammatory foods.
Why?
Well, if I consume an anti-inflammatory diet and increase my clean fluids then my chances of recovery are faster and I will be back to my usual routine. I also know that an injury can cause other problems if left untreated, these include the mental side of not being able to manage the pain and the effects are…
Emotional responses including:
- Sadness
- Isolation
- Irritation
- Lack of motivation
- Anger
- Frustration
- Changes in appetite
- Sleep disturbance
- Disengagement
Now, it is normal for injuries to occur when taking part in sports at some stage, and at any level, but how you deal with them is very important.
We all know when you have an injury there is inflammation present as a result. Inflammation is the body’s response to injury.
It is the body’s attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. Without inflammation, wounds would fester and infections could become deadly.
So we know its good for wound healing but constant inflammation from a sprain, for example, can be alleviated in order to take away the pain.
HOW?
A healthy diet as mentioned including…
1/ Turmeric
Try it in a latte for soothing relief…
The substance in turmeric is curcumin and that is what gives us the anti-inflammatory power.
https://mariataitnutrition.com/?p=684&preview=true
Add into soups and shakes for extra power.
2/ Eat your greens
They are rich in magnesium, a mineral that about half of us lack in. Spinach in smoothies or kale in shakes. Add them where you can.
Try this for more info on magnesium and inflammation.
https://theheartysoul.com/magnesium-anti-inflammatory/
3/ Grab your rainbow foods and colour your plate.
Why rainbow foods, they are highly alkaline and will take down the inflammation in the blood. vegetables are anti-inflammatory and healthy, some are acidic but actually not many. You may have specific foods you are intolerant to and which you should avoid, but otherwise, eat the rainbow!
4/ Cut back on sugar
Sugar is well known as an inflammatory agent.
5/ Cut out refined foods.
They are acidic and lack nutrition.
6/Increase your clean fluid intake
Water, herbal teas, and try to avoid coffee and fizzy drinks and energy drinks.
7/ Arnica
My number one go to, Arnica is used for bruises, sprains, muscle soreness, and muscle spasms often associated with sports activity. Arnica is also used to treat muscular aches, joint pain, and arthritis. It is believed that the arnica plant has anti-inflammatory properties
8/ Physio
I am off to see the wonderful Katie Barnes at Barnes physiotherapy practice for some treatment alongside my healthy eating I am positive I will be training at my usual level very soon.
Physio is important because they reduce or eliminate pain. Therapeutic exercises and manual therapy techniques such as joint and soft tissue mobilization or treatments such as ultrasound, taping or electrical stimulation can help relieve pain and restore muscle and joint function to reduce pain. Such therapies can also prevent pain from returning.
http://www.barnesphysiohertford.co.uk
9/ Stress
Keep stress at bay while recovering and do what you can in terms of exercise. For example a wrist or hand injury can leave you able to walk still and train lower body. This is just an example so please follow the advice given to you by your physiotherapist or GP.
Breathing techniques can also help alleviate stress while recovering. Try the 4-7-8 🙂
10/ Rest
If you need to as pushing yourself too fast can put you further back down the line when it comes to recovery time.
Listen to your body always.
Maria Tait Nutrition
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