Reduce Pain and Inflammation Through Nutrition

anti inflammation food

Reduce Pain and Inflammation Through Nutrition

Internal inflammation can wreak havoc with your health. You may already be seeing a physiotherapist for inflammation-related health issues, such as arthritis. Whether you have a specific diagnosis or generalized pain in your back and joints, NRG Athletes Physiotherapy Winnipeg, CA can help. Your physiotherapist may also suggest an anti-inflammatory diet for additional pain relief.

What to Avoid

One of the quickest way to reverse nutrition-based inflammation is to stop eating the foods most associated with it. Unfortunately, for many people, these foods tend to be convenience items. That means that you may need to readjust how you think about preparing meals and snacks in your quest for pain relief.

On the plus side? There are few surprises in the types of foods that make inflammation worse. You probably already know these nutritional “no-nos” – they’re also bad for your heart and your waistline. So whether your guilty pleasures are savory or sweet, begin to ease them out of your meal plans.

Packaged meals and junk food snacks are often full of trans fat, sugar and preservatives. In addition, avoid fatty and fried foods, red meat, pastries and donuts, white breads, white rice and semolina pasta. If you’re at all sensitive to inflammatory foods, these are among the worst when it comes to bringing on painful flare-ups.

How to Replace Inflammatory Foods

Many “bad guys” in the food world have easy alternatives. Substitute white bread with whole-grain bread, white rice with brown rice, and semolina pasta with wheat or garbanzo pasta. In place of hamburger, chops and meatloaf, focus on fish, chicken and veggie “steaks.”

Preparation is also an important component of an anti-inflammatory diet. Avoid frying foods or ordering fried foods when eating out. Instead, opt for the same ingredients that have been grilled, roasted or steamed. Rather than topping main courses and side dishes with creamy sauces and dressings, choose healthier alternatives. Topping options for various salads, side dishes and main courses include vinaigrette, Greek yogurt, tomato salsa, fruit salsa, lemon juice and herbal olive oil.

Anti-Inflammatory All-Stars

Along with healthy substitutions of inflammatory foods, look for nutritional choices you can make that directly address internal swelling, Make sure to add these to your meal plans each week, and assess whether your health issues seem to ease in response.

Certain anti-inflammatory herbs, spices and supplements may provide some pain relief. Multivitamins and fish oil pills are among the supplements noted for their anti-inflammatory properties. Good herbal supplement choices include boswellia, green tea, cat’s claw and devil’s claw. Other non-food items are turmeric and fresh or powdered ginger for seasoning and green tea as a soothing beverage. (Enjoy green tea hot or chilled.)

The “rainbow” of fruits and vegetables that you’ve heard of for heart health and boosted immunity may also fight inflammation. Eat more colorful fruits like berries and mangos. Vegetables that range from dark green (kale and spinach) to orange (carrots and sweet potatoes) to red/purple (beets and tomatoes) to yellow (sweet peppers and corn) are also great choices.

Along with fish oil pills for omega-3 inflammation protection, add more actual fish to your diet. The types highest in Omega-3 fats are, not surprisingly, fatty fish. Salmon, herring, sardines, trout, mackerel and tuna all may provide some pain relief when inflammation is the culprit.

Long-term pain relief can rarely be achieved with diet alone. As important as nutrition is, it’s also crucial to consult your doctor about other ways to gain flexibility and reduce pain. Physiotherapy can help to work with your dietary changes. Together, these changes address the inflammation that’s causing stiffness and discomfort. Contact NRG Athletes Physiotherapy Winnipeg, CA today to learn more about how physiotherapy and nutritional coaching can make a difference.

Fuel Your Workouts! The Benefits of Proper Nutrition for Athletes

You are what you eat, so if your plan is to be the strongest, most powerful athlete you can be, then you need to eat the part. Focusing too much on the workouts and not enough on the nutrition side of becoming an athlete is a rookie mistake.

If you are heading out on a road trip, then you fill your car up with fuel. You aren’t going to go far or fast without the right fuel in your tank. It is no different when it comes to your body. If you plan to push yourself and you want to see results, then your body needs to have the right fuel in it. Otherwise you are going to hit a wall of fatigue, which puts you at an increased risk for injury and reduces the effectiveness of any workout.

Find your Fuel 

For the biggest benefit to your energy level and muscle-building potential, eating healthy has to be a full-time gig. You can’t expect to down a protein bar on your way to the gym and for that to make up for three solid evenings of fast food and ice cream. By making better nutrition choices day after day, you can set your body up for success and enhance your workout potential, allowing you to become the best athlete you can be.

Too often, people focus on the negatives that come with eating a healthy diet. There is too much emphasis put on what is cut out of the diet and not enough focus on what is gained.

Here is a breakdown of some of the key benefits that athletes will experience with proper nutrition: 

  • First and foremost, the thing that most athletes focus on about eating a healthy diet is that it really does fuel your performance. You’d be amazed how improved your ability becomes when you are hydrated, have eaten enough protein, and are not loaded down with saturated fats and simple sugars.
  • Eating a proper diet helps to improve skin and bone health, which means less irritation and pain as you push yourself to workout.
  • It is a lot easier to maintain energy levels when you are eating a diet that is rich in complex carbohydrates, so there is no need to go for caffeinated sodas and coffee.
  • Following a healthy diet reduces your risk of chronic disease, including your risk for heart disease, diabetes, cancer, and even arthritis. This health benefit is true regardless of age or other personal health factors. Staying healthy is key to helping you stay active.

If you are trying to up your game, then eating healthier may be the best place to start. Focus on the healthy ways that you can add to your diet, rather than thinking constantly about the foods that you are trying to eliminate. Supporting your body with a healthy diet is a great way to help your body stay up to the challenge of meeting your workout goals.

If you are having trouble meeting your fitness goals, or if pain is holding you back from being the best athlete you can be, then it is time to contact NRG Athletes Therapy Fitness. We can help you get back on track with the support and guidance you need to make the most out of every workout.

 

Fuel Your Workouts! The Benefits of Proper Nutrition for Athletes

You are what you eat, so if your plan is to be the strongest, most powerful athlete you can be, then you need to eat the part. Focusing too much on the workouts and not enough on the nutrition side of becoming an athlete is a rookie mistake.

If you are heading out on a road trip, then you fill your car up with fuel. You aren’t going to go far or fast without the right fuel in your tank. It is no different when it comes to your body. If you plan to push yourself and you want to see results, then your body needs to have the right fuel in it. Otherwise you are going to hit a wall of fatigue, which puts you at an increased risk for injury and reduces the effectiveness of any workout.

Find your Fuel 

For the biggest benefit to your energy level and muscle-building potential, eating healthy has to be a full-time gig. You can’t expect to down a protein bar on your way to the gym and for that to make up for three solid evenings of fast food and ice cream. By making better nutrition choices day after day, you can set your body up for success and enhance your workout potential, allowing you to become the best athlete you can be.

Too often, people focus on the negatives that come with eating a healthy diet. There is too much emphasis put on what is cut out of the diet and not enough focus on what is gained.

Here is a breakdown of some of the key benefits that athletes will experience with proper nutrition: 

  • First and foremost, the thing that most athletes focus on about eating a healthy diet is that it really does fuel your performance. You’d be amazed how improved your ability becomes when you are hydrated, have eaten enough protein, and are not loaded down with saturated fats and simple sugars.
  • Eating a proper diet helps to improve skin and bone health, which means less irritation and pain as you push yourself to workout.
  • It is a lot easier to maintain energy levels when you are eating a diet that is rich in complex carbohydrates, so there is no need to go for caffeinated sodas and coffee.
  • Following a healthy diet reduces your risk of chronic disease, including your risk for heart disease, diabetes, cancer, and even arthritis. This health benefit is true regardless of age or other personal health factors. Staying healthy is key to helping you stay active.

If you are trying to up your game, then eating healthier may be the best place to start. Focus on the healthy ways that you can add to your diet, rather than thinking constantly about the foods that you are trying to eliminate. Supporting your body with a healthy diet is a great way to help your body stay up to the challenge of meeting your workout goals.

If you are having trouble meeting your fitness goals, or if pain is holding you back from being the best athlete you can be, then it is time to contact NRG Athletes Therapy Fitness. We can help you get back on track with the support and guidance you need to make the most out of every workout.

 

SUBSCRIBE TO OUR NEWSLETTER