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Nutrition For Injury and Recovery

 

Are you injured?  Do you want to recover faster? This week learn how to hack the healing process with these powerful tips on nutrition for injury and recovery.

 

Nutrition plays an essential role in:

  1. Reducing inflammation and pain
  2. Enhancing your ability to heal
  3. Reducing recovery time

 

Healing 101

When you have an injury, your body goes through a three-stage recovery process:

  1. Inflammation- Inflammation initiates the healing process by bringing healing chemicals to the site of injury

 

  • Rubor- Redness
  • Calor- Heat
  • Tumor- Swelling
  • Dolor- Pain
  1.  Proliferation-Damaged tissue is removed, nutrition is drawn the area and new tissue (collagen) starts to form
  2.  Remodeling/Maturation– Stronger, permanent tissue forms

Nutrition for the Inflammatory Stage

Eat more anti-inflammatory fats- Olive oil, avocado, fish oil and fish (salmon, sardines and mackerel), flaxseed oil, raw nuts and seeds

 

http://www.nature.com/nature/journal/v437/n7055/abs/437045a.html

http://link.springer.com/article/10.1007/s00296-002-0234-7

 

Avoid Pro-Inflammatory Foods– Processed foods high in saturated fats, vegetable oils (corn, sunflower, safflower and soybean) and  food with trans fats

http://www.sciencedirect.com/science/article/pii/S0753332206002435   (look at conclusions)

http://jn.nutrition.org/content/135/3/562.short

Include anti-inflammatory Herbs and spices

  • Curcumin (Turmeric)– 7 tsp daily (mix with pepper) or 1000 mg 2x/day as a supplement
  • Garlic– 2-4 cloves daily or 600-1200 mg of aged garlic extract
  • Ginger– 1-4 g daily mixed in food (e.g. a smoothie) or 1-4 g/day as a supplement
  • Bromelain (from pineapple)– 500 mg 4x/day away from food

 

Cocoa, Tea and Berries

Raw cacao, green and black tea and berries are rich in anti-inflammatory phytonutrients called flavonoids. Add cacao and berries to smoothies and drink tea liberally throughout the day

 

http://journals.lww.com/jtrauma/Abstract/2001/11000/Protective_Effects_of_Curcumin_against_Oxidative.17.aspx

http://www.emeraldinsight.com/doi/abs/10.1108/00346650710749071?journalCode=nfs

http://online.liebertpub.com/doi/abs/10.1089/jmf.2005.8.125

http://www.sciencedirect.com/science/article/pii/0378874188901274

http://journals.lww.com/cardiovascularpharm/Fulltext/2006/06001/The_Anti_inflammatory_Properties_of_Cocoa.10.aspx

http://www.ingentaconnect.com/content/ben/chddt/2007/00000007/00000002/art00008

http://nutritionreviews.oxfordjournals.org/content/68/3/168.abstract
Nutrition for the Proliferation and Remodeling  Stages

Your metabolism and energy needs increase in order to meet the demands for repair. You should focus on nutrient dense macronutrients from whole foods:

Carbohydrates– Include plenty of colorful vegetables, healthy starches (e.g. sweet potatoes and plantains), low starch fruits (e.g. blueberries) and whole grains (e.g. Brown rice and quinoa)

Protein- Consume 1-2 g/kg of body weight depending on your activity. Include wild fish, pasture raised, grass fed beef and lamb, free range, organic chicken along with eggs, beans and legumes

Fats- About ⅓ saturated (see animal protein above, also includes coconut), ⅓ monounsaturated (e.g. avocado, olive oil and macadamia nuts) and ⅓ polyunsaturated (e.g. wild fish, flax and/or hemp seeds, walnuts and dark green leafy vegetables)

 

 

http://www.ncbi.nlm.nih.gov/pubmed/16998142

 

Useful Supplements

  • Vitamin A 10 000 IU/day
  • Vitamin C 1-2g/day
  • Coper 2-4 mg/day
  • Zinc 15-50 mg/day

 

http://www.ncbi.nlm.nih.gov/pubmed/14653765

https://www.nestle-nutrition.com/nirf/cm2/upload/C2F33D34-9316-4155-9F0F-58FDD9E638D9/2013NutrientsInvovedinWH-HCN-20406-12-Nutrients-20Wound-20Healing-R2.pdf


Nutrition is your key to healing faster, stronger and better

Other References

  1. Precision Nutrition

About the Author

Dr. Geoff LecovinNaturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/View all posts by Dr. Geoff Lecovin

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