Inflammation and its Role in Recovery

By Desiree Nielsen

Wednesday, May 10^th

Not all inflammation is bad. Surprised? A healthy inflammatory response is necessary to speed recovery. Acute inflammation is a short term biological response, directing immune cells and blood vessels to damaged tissues which help accelerate repair. Providing our body with anti-inflammatory nutrients can help ensure an acute response doesn’t become chronic, aka. long term inflammation that is unabated and doesn’t subside.

Being proactive to consume a variety of anti-inflammatory nutrients can help ensure our bodies bounce back post-workout, and keep us feeling mobile and limber throughout a month of physical activity.

A great addition to your grocery basket this May

The following foods help combat chronic inflammation thanks to their high antioxidant levels, and a variety of anti-inflammatory compounds.  

1. Omega 3 fatty acids, found in fresh fish, and seeds such as hemp, flax and chia
2. Herbs such as turmeric and ginger
3. Vibrantly coloured fruits such as berries, or pineapple
4. Beverages such as green tea, and matcha tea
5. Dark leafy green foods, such as kale, chard and collard greens
   
   

Example of a daily meal plan including all these foods

• Breakfast: Oatmeal with added flax seeds and fresh berries
• Mid Morning Snack: Blended smoothie with turmeric and ginger (see this week’s featured recipe!)
• Lunch: Mediterranean plate with olives, hummus, pita and greek salad. Mix hemp seeds and turmeric powder into the hummus
• Afternoon Snack: Matcha tea latte with mixed nuts
• Dinner: Grilled fish with a hearty leafy green salad and roasted potatoes
  
  

If including these foods on a daily basis seems intimidating, aim to include a variety on a weekly basis. 

This week’s featured recipe, includes two highly anti-inflammatory foods, ginger and turmeric. Easy to blend up post-workout, or make and take with you to work for a mid morning snack.

Recipe: Turmeric, Ginger and Mango Smoothie