March 16, 2017

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Boosting Your Diet to Reduce Inflammation

Boosting Your Diet to Reduce Inflammation

By Maria England, NDTR, ABS Team Member

 

Working out is one of the best habits we can get into for our bodies, but sometimes it can be tough to over come stiff joints and inflammation. We can boost our diet with anti-inflammatory foods though that will lower the inflammation in our joints and muscles and make it easier to reach our goals!

Inflammation is a natural part of our body’s defense system. It protects our body by helping to heal injuries, which can include the small tear and wear from every day routines and workouts. When we workout we tear muscles and our body repairs these tears, which makes stronger muscles. During this process inflammation steps in to help with this process. But to help reduce excess inflammation we can add foods that are anti-inflammatory.

  • One of the most common foods we think of for anti-inflammatory is fatty fish. Fatty fish contains omega-3 fatty acids. We tend not to get as much omega-3s as omega-6s, which come from red meat and is an inflammatory fatty acid. Adding fatty fish to our diets will balance out these two omega fatty acids and reduce inflammation in joints.
  • Adding colorful fruit and vegetables to our meals is another great way to add anti-inflammatory foods to our diet. Red, yellow, green, blue, purple, and black vegetables and fruit are foods associated with anti-inflammatory. Adding berries to your ABS Protein Pancakes will add a boost of anti-inflammatory.
  • Spices and herbs not only add a flavor to dishes but they also add health benefits. Fresh ginger and turmeric are known to reduce inflammation and are great for giving dishes a distinctive flavor and color!
  • Healthy fats, such as olive oil, avocados, seeds, and nuts are not only better for us compared to butter, but it also adds the extra benefit of being anti-inflammatory.

We often forget that actually getting up and moving is another way to reduce sore muscles and joints. Being active and moving helps to reduce stiff joints and sore muscles. Stretching every day helps to lengthen muscles and is helpful to lubricate our stiff joints.

Eating a well-rounded diet with colorful fruits and vegetables, spices, and fatty fish at least twice a week can help to reduce inflammation and keep you motivated to reach your workout goals!


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