Looking to Prevent & Relieve Inflammation? Try These Easy & Tasty Diet Tips!
By Melinda Burris Willms
As an athlete, the importance of a continued focus on a healthy diet first, foremost, and always, cannot be overstated. Proper care and attention to what you choose to fuel your body, your instrument for competition, is vital to keep your performance at optimal levels and to create a state of health conditioning that allows the body to quickly repair itself after exertion or even injury.
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Inflammation is an issue all athletes face due to the rigors tough competition and the constant exercise training schedules require. Aside from the discomfort and pain inflammation inflicts on the body, in the short-term, it effects your performance, and in the long-term, recurring and chronic inflammation can increase your risks for disease later in life and cause premature aging. Nature provides a plethora of foods and spices that are delicious, offer numerous health benefits, and are super easy to add to your diet; in fact, odds are you have lots of the items suggested here in your fridge or pantry right now!
FOODS & HERBS WITH NATURAL ANTI-INFLAMMATORY PROPERTIES
- Walnuts
Walnuts pack a powerful one-two anti-inflammatory punch with a combination of omega-3s, and Vitamin E. Holistic nutrition coach, Tamara Jacobi, pinpoints the importance of omega-3s, explaining these fatty acids are the “body’s primary defense again chronic inflammation.”[1] Vitamin E has numerous health benefits: It is a powerful antioxidant, reduces inflammation, lessens free radical damage, and boosts your immune system.[2] To get the full benefit, eat a handful of shelled, raw walnuts that have soaked in water overnight (8 hours). Soaking the nuts triggers the release of the omega-3s and facilitates easy digestion.[3]
- Red Grapes
Red grapes are rich in Resveratrol, a rare and potent antioxidant that is effective against COX-1 and COX-2 (cyclooxygenase), which are two enzymes that create prostaglandins.[4] It is these prostaglandins that stimulate inflammation, fever, and pain genes. In addition to supplying Resveratrol, Red grapes block the body’s creation of nitric oxide, a molecule that causes an escalation in inflammation. Recommended daily intake is one cup/day. [5]
- Pineapple
Pineapple contains the enzyme bromelain which has long been recognized for its ability to decrease inflammation and facilitate speedier healing of injuries. Bromelain provides another health benefit, acting as a natural detoxifying agent. Recommended daily intake is either 8 oz. of “pure pineapple juice [or] ½ a cup of fresh pineapple” each day.”[6]
- Tart Cherries
Tart cherries contain anthocyanins, a class of flavonoids with the capacity to decrease inflammation and actually block pain signals. Only tart cherries have these flavonoids, sweet cherries do not. Recommended daily intake of tart cherries is approximately 1 cup (fresh), or 8 oz. of organic tart cherry juice (no additives) per day.[7]
- Berries
A range of berries, including blueberries, blackberries, raspberries, strawberries, and cranberries offer pain relief, reduction in inflammation, detoxification, and antioxidant benefits, and they are high in fiber as well. Recommended daily intake is 1 cup of a mix of fresh berries per day.[8]
- Apples
Apples are rich in quercetin, a flavonoid antioxidant that is an extremely powerful anti-inflammatory agent. The combination of pectin and the high fiber content in apples make the fruit an excellent detoxifying agent. According to a research study published in The Journal of Neuroscience, “apples stop a type of inflammatory protein called tumor necrosis factor.”[9] In addition, apples are an excellent source of antioxidants. Feel free to choose from among your favorite kinds of apples as all varieties offer all the benefits listed—provided you eat organic and make sure to eat the peel, too![10]
- Kale. Cauliflower, Broccoli, Brussel Sprouts (Cruciferous Vegetables)
Think green and leafy! Research proves that cruciferous vegetables contain two compounds, phenylethyl isothiocyanate and indole-3-carbinol, that have potent anti-inflammatory properties. Vegetables in this group, which also include collard greens, cabbage, and many other varieties, are also rich in sulfur, which promotes detoxification.[11]
- Extra Virgin Olive Oil
Extra virgin olive oil contains oleocanthal, a natural compound with anti-inflammatory effects that have been likened to the relief offered by the non-steroidal anti-inflammatory drug (NSAID) ibuprofen.
- Turmeric
Turmeric is a spice that contains a compound named curcumin. This compound successfully blocks the COX-2 (cyclooxygenase) enzyme that produces prostaglandins that cause inflammation, pain, and fever.[12] Additional benefits of turmeric include promoting cardiovascular and brain health, alleviation of joint pain, advanced immune system health, and many more.[13]
- Ginger
This spice offers reduced inflammation, and significant pain relief. Research studies have favorably compared the pain relief experienced by participants taking ginger supplements to the pain relief efficacy of the NSAID ibuprofen.[14]
The take away is simple—the old adage: You are what you eat—applies to everyone, but most especially to athletes, who push their bodies and minds in their endeavors to move past old limitations and reach new goals to achieve peak conditioning. Utilizing a smart, holistic approach acknowledging a proper, well thought out diet not only as the required fuel source that enables the body to meet the performance and endurance demands of training and competition, but as a preventative and curative measure that can minimize aches and pains and facilitate a speedy recovery process when sports pain and injury do occur is necessary to achieve success.
Notes
[1]. Tamara Jacobi, “Use Food To Prevent & Heal Sports Injuries,” MindBodyGreen (newsletter), May 10, 2013 (7:34 a.m.), https://www.mindbodygreen.com/0-9483/use-food-to-prevent-heal-sports-injuries.html.
[2]. Dr. John Axe, “Vitamin E Benefits, Foods & Side Effects,” Dr.JohnAxe.com, accessed May 12, 2017, https://draxe.com/vitamin-e-benefits/.
[3]. “15 Foods That Stop Inflammation, Detox The Body, And Relieve Pain All In One!,” NaturalOn.com, accessed May 7, 2017, http://naturalon.com/15-foods-that-stop-inflammation-detox-the-body-and-relieve-pain-all-in-one/view-all/.
[4]. Annette Gbemudu Ogbru, “What are COX-2 inhibitors, and how do they work?” Rxlist.com, last modified August 25, 2016, http://www.rxlist.com/cox-2_inhibitors/drugs-condition.htm.
[5]. “15 Foods That Stop Inflammation, Detox The Body, And Relieve Pain All In One!,” NaturalOn.com, accessed May 7, 2017, http://naturalon.com/15-foods-that-stop-inflammation-detox-the-body-and-relieve-pain-all-in-one/view-all/.
[6]. Ibid.
[7]. Ibid.
[8]. Ibid.
[9]. Ibid.
[10]. Ibid.
[11]. Ibid.
[12]. Joshua Corn, “Is Turmeric the Natural Remedy of the Century?” StopAgingNow.com, accessed May 11, 2017, https://www.stopagingnow.com/curq8?gclid=Cj0KEQjwi7vIBRDpo9W8y7Ct6ZcBEiQA1CwV2G3SI0wO3yorp-Jo_QAVegfTcuhIxWwg6PXFADjJKlgaAplr8P8HAQ.
[13]. Ibid.
[14]. Ibid.
Bibliography
“15 Foods That Stop Inflammation, Detox The Body, And Relieve Pain All In One!” NaturalOn.com. Accessed May 7, 2017. http://naturalon.com/15-foods-that-stop- inflammation-detox-the-body-and-relieve-pain-all-in-one/view-all/.
Axe, Dr. John. “Vitamin E Benefits, Foods & Side Effects.” Dr.JohnAxe.com. Accessed May 12, 2017. https://draxe.com/vitamin-e-benefits/.
Corn, Joshua. “Is Turmeric the Natural Remedy of the Century?” StopAgingNow.com, accessed May 11, 2017, https://www.stopagingnow.com/curq8?gclid=Cj0KEQjwi7vIBRDpo9W8y7Ct6ZcBEiQA 1CwV2G3SI0wO3yorp-Jo_QAVegfTcuhIxWwg6PXFADjJKlgaAplr8P8HAQ.
Jacobi, Tamara. “Use Food To Prevent & Heal Sports Injuries.” MindBodyGreen (newsletter). May 10, 2013 (7:34 a.m.). https://www.mindbodygreen.com/0-9483/use-food-to-prevent- heal-sports-injuries.html.
Ogbru, Annette Gbemudu. “What are COX-2 inhibitors, and how do they work?” Rxlist.com. Last modified August 25, 2016. http://www.rxlist.com/cox-2_inhibitors/drugs- condition.htm.
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