Nutrition to Reduce Inflammation and Speed Up Healing
When someone is injured, the first phase of healing is the inflammatory stage. This is characterized by pain, swelling, redness, and warmth. Healing chemicals are brought to the injured area.
While inflammation is necessary for the repairing process, too much can cause additional damage or sensitivity.
Participating in physical activity will help aid the removal of excess inflammation. Depending on the injury, you may need to find new ways to engage in physical activity.
Nutrition actually plays a powerful role in managing your inflammation. Nutrition is also super helpful in preventing injuries and getting back to full strength at the end-stages of recovery, but we will cover those in other posts.
Before we dive in, I want to mention that some of these foods, herbs, and supplements may interact with medications. Most notably, taking ginger may hinder the effectiveness of blood-thinning drugs. Consult with your physician or a nutritionist prior to making big changes to your diet if you are taking medications or have gastrointestinal issues.
Anti-Inflammatory Foods and Oils
Fish
Mackerel
Salmon
Sardines
Fruits
Berries (especially blueberries)
Grapefruit
Pineapple
Limes
Lemons
Kiwi
Mango
Papaya
Avocado
Vegetables
Dark leafy greens
Red and yellow bell peppers
Broccoli
Mixed nuts and seeds
Walnuts
Flaxseeds
Chia seeds
Oils
Fish oil
Flax oil or ground flax
Olive oil
Anti-Inflammatory Herbs and Spices
Curcumin (from turmeric or curry powder)
7 tsp per day of powder
400-600 mg per day in supplement form
Ginger
100-250 mg per day in capsules
250-1000 mg per day of extract
May interact with anticoagulants (i.e. Warfarin)
Garlic
2-4 cloves per day
600-1200 mg of aged garlic extract
Bromelain (from pineapple)
2 cups of pineapple per day
500-1000 mg in supplement form
Green tea extracts
Pro-Inflammatory Foods to Avoid
Processed foods
Breakfast cereals
Cheese
Canned vegetables
Bread
Deli meats
Microwave meals
Most snacks
Foods high in saturated fats
Red meats
Chicken skin
Whole-fat dairy products
Butter
Ice cream
Foods with trans fats
Baked goods
Shortening
Frozen pizza
Fried foods
Margarine
Vegetable oils
Corn oil
Sunflower oil
Safflower oil
Soybean oil
Proper nutrition can really speed up the healing process. It is equally important to avoid pro-inflammatory foods as it is to add anti-inflammatory foods.
A few simple changes can go a long way.
Take care of your body and it will take care of you.
Corey Hall, PT, DPT
