Anti-Inflammatory Foods: The Perfect Remedy for Runners
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| Reyna F |
Why Avoid Anti-Inflammatory Drugs?
Many believe that taking drugs to ease pain and decrease inflammation will help them push their bodies in training and cure any swelling/pain they are feeling. Anti-inflammatories can actually harm performance for a variety of reasons. These drugs can conceal warning signs, leaving a runner unsure if they are completely healed or if the medicine is just covering the pain. Those runners who do not depend on NSAIDs are more in-tuned with their body and training; they are able to adjust their conditioning based on how their body truly feels. Additionally, chronic use of ibuprofen can increase oxidative stress, giving the kidney more work as it breaks down byproducts from the drugs. Runners taking NSAIDs also should be aware that consumption before performance can result in electrolyte imbalances which may hinder performance.
Anti-Inflammatory Foods
A nutritious diet high in foods and beverages filled with anti-inflammatory components can affect the body and performance in both the short and long term. Anti-inflammatory foods can aide during sport, and promote recovery from strains, sprains, cuts, swelling or chronic muscle and joint soreness.
How do you use food to reduce pain? First off, instead of popping ibuprofen to conceal running related pain, increase your consumption of healthy fats; “good” fats known as Omega-3 fatty acids are needed to sustain a healthy body.
Omega-3’s are important because they decrease the inflammatory response in the body. They also protect the movement of soft tissues and ensure proper blood circulation; all of these processes are essential for optimal performance. For instance, flax seeds act as an anti-inflammatory for muscle tissue while providing antioxidants that help prevent injury and soften tissue during movement. Chia seeds, grapeseed oil, walnuts, almonds, pumpkin seeds, anchovies, flax seeds, bluefish, mackerel, blue fin tuna, and salmon are all awesome sources of Omega-3s. Salmon is also high in protein, and as a result, it helps repair the body after being in an inflamed state.
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| Eat Chia Seeds! |
Various herbs also have an anti-inflammatory effect, helping to decrease pain and increase the recovery rate. Herbs such as basil, oregano, rosemary, tumeric and ginger are perfect examples. You can increase your consumption by adding these flavor enhancers to a variety of delicious dishes. Ginger root is a “power” anti-inflamatory. It contains the special compound, ghergol, and research suggests that it can significantly reduce muscle pain. Enjoy pickled ginger with your sushi or dash powdered ginger on some cooked carrots.
We can’t forget fruits and veggies, which are filled with anti-inflammatory properties. For instance, queretin is an anti-inflamatory found in parsley, kale, broccoli, apples and onion. Papaya contains papain, which is a protein digesting enzyme that helps reduce inflammation. Pineapples include an enzyme that helps athletes heal from injuries. This enzyme also alleviates indigestion, pain from trauma and other types of swelling. Other potent vegetables and fruit are blueberries, broccoli, sweet potatoes, spinach, mushrooms, goji berries, and strawberries.
Some beverages can also have an anti-inflammatory effect -- the most important one being water. Water not only prevents dehydration; it can accelerate recovery during injury rehabilitation. Water promotes healing of chronic joint and back pain. Keep in mind that water is very important for many reasons. We need it to regulate body temperature, transport nutrients and oxygen, take away waste, and remove toxins from the liver and kidney. Water also dissolves vitamins and minerals and cushions the body from injury. Without sufficient water, athletes can be prone to injury and not recovery at an optimal rate.
Other beverages that have an anti-inflammatory effect are – apple juice, grava juice, noni juice and pomegranate juice. Teas are also great for decreasing inflammation. Black, white and green tea are filled with antioxidants and polyphenol. As a result, they may diminish inflammation. Green tea is filled with the antioxidant, epigallocatechin (EGCG). Studies suggest that EGCG may not only reduce muscle damage, but also improve endurance and increase fat burn during exercise.
Foods and Drinks to Avoid
Not only are there foods to enjoy, but there are pro-inflammatory foods and drinks to avoid. Be aware that consuming beverages high in sugar, such as soft drinks, can actually promote inflammation in the body and cause pain and injury to linger. As for alcoholic beverages, inflammation can either be heightened or surpressed. You see, low to moderate intake of alcoholic beverages can reduce inflammation, but excessive alcohol consumption can increase inflammation and prolong the healing process from injury.
Limit consumption of foods high in omega-6 fatty acids such soybean, corn, and sunflower oils. Processed foods that use these oils are salad dressings and mayonnaise. Also be wary of trans fat and hydrogenated fat found in processed foods, baked goods and margarine. Reduce the consumption of pro-inflammatory foods such as fried foods, processed meat, meats high in fat, sugar, charred foods, partially hydrogenated oils, sodium, MSG and foods cooked at high temperatures.
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| Olive Oil Instead of Soybean, Corn and Sunflower Oils |
A balanced, nutritious diet can easily incorporate foods with anti-inflammatory effects. This healthy eating plan will help reduce pain, decrease inflammation and assist in muscle and tissue repair. Look for ways to incorporate some of the anti-inflammatory foods into your daily eating routine and decrease consumption of those foods that may excite inflammation. Eat well and keep on running!!
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