FRIDAY FIT TIP with Coach Rozy: Managing Inflammation

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Updated: May 20, 2016

FRIDAY FIT TIP with Coach Rozy

Managing Inflammation

by
Mark “Coach Rozy” Roozen, M.Ed, CSCS,*D, NSCA-CPT,*D, TSAC-F, FNSCA.

Swelling, pain, redness and heat are signs of inflammation that most of us that train and workout can identify with – when we have a hard training session or following an injury, even something minor.

Inflammation is an important and necessary part of injury recovery. It is triggered by the body’s need to clear out dead and dying cells and to start the process of new cell development. For up to four days post-injury, it’s important not to attempt to decrease this phase of inflammation, or recovery time may be impacted. Following this initial stage, the focus should shift to managing inflammation.

omega 3

A diet rich in fats knowns as omega-3s can help maintain the body’s normal inflammatory response to activity and injury. Research has shown that 2-3 grams of omega 3s daily can positively influence markers of inflammation in the diet. You can consume this amount through a diet containing two servings of fish per week combined with increased intake of nuts, seeds, avocado, olive oil, chia and flax seeds—or through the addition of a fish oil supplement.

pineapple

 

Bromelain, an enzyme found in pineapple, has been shown to promote reduced swelling and bruising after surgery by helping to maintain a healthy inflammatory response to exercise and injury. Bromelain is recommended in doses between 150 and 500 milligrams per day. Although all parts of a pineapple contain bromeliad, it is most abundant in the stems, leading many people to add a supplement to their diet.

turmeric

 

Curcumin, the active ingredient in the spice turmeric (if you are keeping up with health news – you’ve most likely seen this talked about A LOT recently), has been used as a medicinal food for thousands of years. It is most commonly found in curry powder, but research has shown that supplementation of 500 milligrams twice daily can promote reduced swelling and tenderness, specifically in those with chronic or lingering inflammation.

By making a few changes in our diet – we can see huge benefits in the training arena to feel better, train harder and keep injury and inflammation at bay!

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