Nutrition is a key component of injury rehabilitation
People think food isn’t important to the healing process, but nutrition is actually a key part of an injury rehabilitation plan. When you eat right, it speeds up the healing process and when you don’t, it can slow it down. For example, if your body isn’t getting enough nutrients, vitamin or energy from what you’re eating, your immune system could get weaker and get injured more frequently as a result – which is why proper dietary habits directly affects how fast a person recovers from their injuries. If you support the body daily with proper nutrition such as ensuring that you have the right number of calories (a balance between too much & too little), carbohydrates, proteins, fats (including good fats), water intake and consuming vitamins and minerals in the right combination for your body type then you’ll be better able to maintain good health over all and heal faster when it matters most.:)
Here are 10 super foods that will assist you in recovery:
1.) Ginger- contains gingerols, which are potent anti-inflammatory compounds that also help in pain reduction in muscles and joints. Try adding fresh ginger to smoothies and stir-fry’s for an added kick
2.) Cherries- Cherries are packed with vitamin C, which is great for tissue repair post exercise and supporting the immune system. Vitamin C is needed to enhance the absorption of iron. Vitamin C is important for tissue formation, especially collagen. Collagen provides the strength and flexibility for ligaments, tendons and is necessary to hold bone together. Cherries also contain a phytonutrient called anthocyanins that help reduce inflammation and reduce oxidative damage caused by strenuous training.
3.) Coconut Water – Coconut water is rich in electrolytes magnesium and potassium that help promote muscle recovery and nervous system relaxation. Make sure that you aren’t getting a flavoured version with added sugars and artificial flavours, and look for brands that are not-from concentrate. Coconut water also contains water which is critical to optimal health, performance and injury prevention. A dehydrated joint or tissue is more susceptible to tears and injury and puts additional stress on the body. (Aim for 2-3 litres of pure water daily and avoid or limit the consumption of sugary beverages, coffee and alcohol)
4.) Turmeric- An herb that contains curcumin, an anti-inflammatory compound that also has pain-reducing effects. Use dried turmeric in your cooking, baking or add a teaspoon to your next smoothie.
5.) Fish Oil –Cold water fish oil is rich in omega-3 fatty acids, EPA and DHA, and has been found to reduce inflammation and boost the immune system. If you are vegetarian, you can opt for ground flax or chia seeds as a source of omega-3 or supplement with an algae oil. Omega 3, an essential fatty acid, is one of our defenses against inflammation which is a culprit in injury and a hindrance in recovery. Omega-3 also helps to ensure well lubricated joints and tissues and a healthy immune system. Most people are deficient in omega-3 and consume far too much Omega-6 leading to an imbalance in the system.
6.) Pineapple- contains bromelain, an anti-inflammatory phytonutrient that helps the body heal. Fresh pineapple works best, easily added to a smoothie, and has added digestive aid properties.
7.) Beets- Beets are one of the highest sources of dietary nitrate. Nitrate has been shown to improve athletic performance (in some), likely by reducing the amount of oxygen needed by the body to perform work. Typically, beets are recommended before a workout, however, I say your recovery meal is the first step to your next training session!
8.) Spinach– is rich in mineral iron, which is key to red blood cell health. Without adequate amounts of iron, we can’t get enough oxygen rich blood to the muscles.
9.) Pumpkin seeds– rich in mineral zinc. Zinc is a key immune system supporter and helps the body use protein in the regeneration of muscles and body tissues.
10.) Protein- Amino acids such as L-glutamine, L-lysine and L-taurine are needed for recovery post workout for muscle repair as well as immune system support. Post workout, look for protein sources that are easily digested. While lean meats, eggs, fish, and beans can all be consumed post workout, a high quality unflavoured protein powder will give you an easy to digest source that is readily available to your muscles.
Importance of Good Nights Sleep
Get a good night’s sleep before you go to bed. Nothing will make your energy levels fall further than trying to get through your recovery activities with insufficient sleep. When you deprive yourself of getting enough rest, you’ll start the day running on fumes straight out of your tank. Couple that with not having time to sit down for a proper meal and you’re really depleting your energy levels!
Studies have found that people who don’t get enough sleep may be at risk of developing a number of health conditions. These conditions can be serious and difficult to treat. If you are finding it difficult to fall asleep, here are some tips for getting into bed. Some people find that listening to soothing music for a while lulls them to sleep. Others might read for a while in bed until sleep overtakes them. Experts suggest making sure that your bedroom is cool as possible before you turn in. Some recommend not even having a TV or computer in the bedroom, since that can be disruptive and make it harder to sleep.
Waking refreshed from a good night’s sleep, you’ll be better prepared to tackle the day. Ask yourself: Is there anything that seemed frustrating or challenging yesterday that might not seem so difficult after a good night’s rest?
Develop New Interests
Developing new interests is important in early re
covery. You will find that after you’ve removed the negative habits you used to have, there will be a void that you must fill. Therefore, it’s vital to always keep your mind busy – while these activities can include anything from participating in sports to going back to school. After all, the best way to take your mind off of those things that may trigger old cravings is by keeping yourself occupied with other activities and hobbies!
Have a hobby? Want to get others involved with it? Find an interest group, team or community that can help you enjoy your favorite hobbies. If you like all types of winter sports invest in a cute looking toboggan cap and some ice skate shorts and then join in the fun as much as you can!
Personal interests are an excellent way to help you escape from the issues that trap you in a negative cycle of unhappiness and frustration. Pursuing interests gives you a chance to interact with others and pursue something outside of yourself. Developing personal interests is most beneficial if it promotes healthy habits because a healthy lifestyle is vital when it comes to your recovery.
Visit Your North York Chiropractor
Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care possible in North York. We offer many services from chiropractic adjustments, orthotics consolations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!