Inflammation. It’s a necessary response by
the body’s immune system to deal with acute stress. This stress can be from a
cut, injury, infection and even prolonged, intense exercise. For active
individuals, this type of acute inflammation is triggered during the repair and
growth of muscle, when reducing free radicals produced by exercise, or when
dealing with an injury. However, when inflammation is chronic or on going, this
becomes a problem. It can lead to muscle soreness, fatigue, greater risk of
illness, slower recovery and chronic disease – all of which can impact your
training and performance. The great news is, our lifestyle and the foods that
we eat play an important role in minimizing this chronic inflammation.
As a Registered Dietitian, I often tell my
clients – food is more than just calories, carbohydrates, fats and protein.
Whole, unprocessed foods provide a rich source of vitamins and minerals,
antioxidants, phytochemicals and a variety of other compounds. These all have a
significant impact on our health and are involved in many of the processes in
our body, including our immune system and the inflammatory response.
As one strategy to help you feel your best,
recover from exercise so you can continue to train hard and maintain your
overall health, aim to include a variety of these antioxidant and
anti-inflammatory foods in your diet.
Foods rich in Omega 3 Fatty Acids
Omega 3 fatty acid is an essential
polyunsaturated fat that also has anti-inflammatory properties. Omega 6 is
another essential polyunsaturated fat, however too much of this fat and not
enough Omega 3 can promote inflammation. To create a good balance between Omega
3 and Omega 6, make an effort to include more foods rich in Omega 3. While
salmon may be the first thing that comes to mind, other cold-water fatty fish
are excellent sources, such as: mackerel, anchovies, sardines, herring, trout
and tuna. Try to have fish 2-3 times a week to meet your needs. Some plant
foods, like walnuts, flax seeds, chia seeds, hemp hearts, and avocado also
contain this type of fat and can be enjoyed each day.
How to get more in your diet:
Use canned salmon or tuna on a wrap or on a
salad
Grill, bake, steam or pan fry a piece of
fish for a quick dinner
Use avocado in place of mayonnaise in tuna
salad or as a spread on sandwiches
Make your own trail mix for snacks and be
sure they include walnuts
Add 1-2 tbsp chia, flax or hemp to oatmeal,
yogurt or smoothies
Top salads with a sprinkle of hemp hearts
or chopped avocado
Tart Cherries
Tart cherries contain anthocyanins which
have anti-inflammatory and antioxidant properties. Research has shown that this
can help reduce the effects of muscle damage, including muscle soreness. The
amount of juice to achieve the benefits is about 16 ounces or 2 cups of tart
cherry juice. The sugar content is high, so you need to consider if this can
fit into your overall training diet. However, including this during periods of
intense training may be worth it to aid in recovery.
How to use:
Add tart cherry juice or concentrate to recovery
smoothies
Add sparkling water to the juice or
concentrate to make a refreshing drink
Add dried cherries to oatmeal or trail mix
Blend frozen cherries into smoothies or mix
with Greek yogurt
Spices
Not only will they add so much flavour to
your meals, but spices also pack a powerful antioxidant and anti-inflammatory punch.
Curcumin found in turmeric is associated with these benefits and gives this
spice its distinctive yellow colour. Other spices like fresh or ground
cinnamon, ginger, and garlic are other great additions to your diet.
How to use:
Add cinnamon to oatmeal or yogurt
Sprinkle apple slices with cinnamon and dip
in natural nut butter
Add 1tsp turmeric and ginger (grated fresh
or powder) to rice, quinoa, beans, roasted vegetables, soups and stews
Roast a batch of chopped vegetables and add
a few cloves of garlic to the pan
Add turmeric or cinnamon to smoothies
Make dips like hummus or white bean dips
and get creative with the spices you add
Add fresh garlic to stirfrys, soups, pasta,
chicken dishes
Probiotics
Probiotics are a group of “good” bacteria
and when consumed, will help to improve the balance of good and bad bacteria in
our gut. The right balance is important for many aspects of our health,
including keeping our immune system healthy. Probiotics are found in fermented
foods like kefir, sauerkraut, tempeh (fermented soy beans), and kimchi and
yogurt with active bacterial cultures. Kefir is fermented milk with a
consistency between yogurt and milk.
Aside from consuming foods with probiotics
to help boost the immune system, also be sure to include foods with prebiotics.
Prebiotics are not bacteria, but rather a type of carbohydrate that can only be
used by gut bacteria, so eating these will help to flourish the good bacteria
already in your gut. These are found in foods such as onions, artichokes,
garlic, asparagus and banana.
How to include more in your diet:
Plain kefir is tart and some people compare
it to sour cream or buttermilk, but works well in smoothies or using in place
of milk in cereal
Tempeh can be used in place of meat in
stirfrys
Add sauerkraut to salads or sandwiches
Variety of Fruits and Vegetables
Just about everyone can use more fruits and
vegetables in their diet. Each colour contains different vitamins, minerals, phytochemicals,
and antioxidants, which are all important for recovery and optimal health. Aim
to include as many bright, vibrant colours a day that you can.
How to eat more fruits and vegetables:
Always include a handful of dark leafy
greens in smoothies
Cut up your vegetables before they get put
away in the fridge – store in a big container so its always available for
snacking
Keep antioxidant rich frozen berries and
vegetables on hand for quick use
Toss berries into a salad or in yogurt
Add diced pineapple to stirfrys
Use dark leafy greens like kale, spinach,
collards in place of iceberg lettuce or Romaine
Bonus – Sleep! Getting enough quality sleep
is also important for reducing inflammation.
Overall dietary patterns of incorporating
more whole grains, fruits and vegetables, beans and legumes and limiting
processed foods and refined grains will help to reduce chronic inflammation. Variety
is key! No one food or supplement alone will improve your health or reduce
inflammation. Whole foods can often take more time to prepare, which can often
be a challenge for those with busy schedules, so stay tuned for the next blog
post - Meal Planning Tips for Busy Athletes.
Andrea Docherty is a Registered Dietitian and
Sports Nutritionist and owner of Andrea Docherty Nutrition, a private practice
nutrition consulting business in Windsor, Ontario She works with a variety of
clients and active individuals to meet their health, nutrition and performance
goals.
For more information, visit www.andreadochertyrd.com
