Drug Free Sport Staff Writers

Drug Free Sport Staff Writers

Thursday, September 22, 2016

Anti-Inflammatory Nutrition

Contributed by: Anna Filardo, MS, CPT
Education Program Manager, Drug Free Sport

It’s no secret that athletes are prone to injury, especially those causing inflammation around ligaments, joints, tendons, bones, even the brain. Inflammation may occur in the brain after a concussion or hard impact with the head.  A common response to inflammation is to reach for over-the-counter anti-inflammatory medications such as Ibuprofen and Aspirin.

But, did you know certain foods have anti-inflammatory properties? Nutrition is fuel for the body— helping it to heal and grow. Focus on eating foods rich in omega-3 fatty acids, vitamins, fruits/veggies, whole grains and drinking adequate water. Think: Brightly colored, minimally processed, whole foods.

Recommended Anti-Inflammatory Foods to Eat:

  • Vitamins C, D, & E
    • Bell peppers
    • Oranges
    • Kale
    • Cauliflower
    • Brussels Sprouts
    • Broccoli
    • Dairy Products
    • Nuts

  • Whole Grains
    • Whole wheat bread/pasta
    • Brown rice
    • Oatmeal

  • Fruits/Veggies
    • The darker the veggie, the better
    • Berries

  • Water
Foods to Avoid:
  • Alcohol
  • Caffeine
  • Salty food
  • Sweets/candy
  • Fried food

The bottom line:  take care of your body, especially when recovering from injury. For best results, work with a Sports Dietitian to determine the proper type and amount of foods to consume to optimize your path to recovery. You can also visit Drug Free Sport AXIS (dfsaxis.com) and look under the “Sports Nutrition” section for athlete-friendly recipes and nutrition handouts.

Concussion Resources:

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