Nutrition for Injury Prevention

Injury prevention is not just about proper strength and conditioning. What you put into your body also has a great effect on your risk for injuries. A well balanced healthy diet is vital. Here are just a few foods that have been shown to be beneficial in optimising recovery and prevention of injury:

Fish- Fish such as salmon is high in Omega 3 fatty acids. Omega 3s have a significant effect in reducing inflammation both during an injury but also in healthy functioning muscle and connective tissue. They play a big role in healing and recovery.

Beet juice- Practically a super food when it comes to sport and exercise. Beet juice increases levels of nitrous oxide (NO) which has multiple effects on increasing blood flow, gas exchange, mitochondrial biogenesis and efficiency and strengthening of muscle contractions.

Sour Cherry Juice- Various studies have shown that it helps decrease muscle soreness after intense activity. It is rich in nutrients such as vitamins A and C, helps decrease inflammation and also is beneficial in sleep.

Tumeric- Contains circumin which is a powerful natural anti-inflammatory compound. Circumin helps potentiate anti-oxidants and has also been shown to help improve brain function.

These are just a few type of food that help decrease your risk for injury and help in recovery. Generally speaking it is also good to stay away from foods that are detrimental such as processed and fried foods. Foods such as chips, candy, breakfast cereals, white bread, packaged meat products (cold cuts), and microwave ready convenient foods are all examples of processed foods. These all are more difficult for your body to process and cause increased amounts of inflammation thus increasing risk for tissue injury during sports and other activities. As mentioned above, try and stick to a whole natural foods diet primarily composed of plant based foods and a limited amount of natural and organic animal products. 

Come see us in clinic for further counseling on ways to decrease your risk for injury.

As always, don't forget to live your life in HD. 


-Dr. Dehkordi


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