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:
- Omega 3 Fatty Acids, specifically DHA
Image courtesy of Harvard Health Publications: Harvard Medical School - Salmon
- Trout
- Walnuts
- Spinach
- Chia Seeds
- 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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