For active individuals, getting a strain here or injury there may be quite unavoidable. From not warming up properly or sufficiently, to on-field risks, to even dehydration or excessive exercise, these are common causes of sport strain or injury.
Common ailments include – but are not limited to – abrasion, dislocation, fracture, inflammation and sprain. Some are detected instantly, while others may start from being negligible or minor but deteriorate if unnoticed or left untreated.
While we may not be able to go risk-free, being active adults can definitely boost our bodies and help us stay in better form for our active lifestyle and speedier recovery. Giving more attention to our dietary choices is one way to achieve this.
How food helps- bone and muscle maintenance
- energy production
- healing & recovery
Best foods for recovery
For: bone fracture recovery, regulating heart & brain functions
Try: almond, broccoli, dairy products, edamame
For: strain & tear recovery, preventing further inflammation
Try: berries, brown rice, sweet potato
3. Omega-3 & 6
For: easing inflammation
Try: chia seed, canola/corn/sunflower oil, salmon, soybean, tuna, walnut
For: boosting muscle tissue, preventing muscle mass loss
Try: chicken, egg, fish, nuts, tofu
5. Vitamin C
For: reducing inflammation, restoration, reducing oxidative stress
Try: grapefruit, kiwi, orange, spinach, strawberries, tomatoes
6. Vitamin D
For: aid absorption of calcium, natural pain management, skeletal muscle growth
Try: avocado, cod liver oil, milk, salmon, tuna
For: tissue healing, metabolism, reducing oxidative process
Try: chickpea, fish, meat, nuts, oyster, shellfish, whole grains
Note: balance your diet to beat copper deficiency associated with zinc intake
In addition to dietary attention, consider these tips for a more holistic approach to recovery!
- Ensure adequate sleep
- Manage stress levels
- Allow yourself time to rest and heal (don’t be hasty to resume strenuous exercise)
- Try something new (and less strenuous) in the interim
- Get prompt treatment
Remember that all the above works just as well for our children and their active lifestyle.
For more advice on foods good for kids, check out:
Get Your Kids Going, Growing & Glowing – the 3G Diet for Pre-schoolers
Feeding Our Primary School Kids Right
ACTIVE PARENTS NETWORK
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