Repair Sports Institute Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
THE IMPORTANCE OF YOUR NUTRITION FOR HEALING
Is your daily life limited by chronic pain and inflammation? While this isn’t an uncommon occurrence, it is avoidable in many cases. Maintaining a nutritious diet can become an important part of any physical therapy regimen, especially if you are experiencing chronic pain. Everything you consume works to fuel your body, so eating the right foods can aid in a quicker recovery from painful conditions. (continued inside)
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
THE IMPORTANCE OF YOUR NUTRITION FOR HEALING
to heal; however, if this process goes on for too long, chronic inflammation can occur. This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physical therapist as soon as possible, as it may mean that the inflammation has become chronic. Traditionally, chronic inflammation has been treated through strict rest and medication. However, a lack of exercise can actually make inflammation worse, as it constricts joints and causes muscles to stiffen. Additionally, medications come with a whole slew of side effects, some of which can be dangerous and/ or habit-forming. Luckily, pain and inflammation can be treated in much easier and healthier ways, including diet.
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By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling. To learn more about how our physical therapists can help you manage your nutrition, contact Repair Sports Institute today to schedule a consultation.
Why am I experiencing inflammation?
Your immune system can naturally respond to injury, ailment, or other harm through inflammation. If you have an infection, wound, tissue damage, or buildup of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able
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How Can Nutrition Help Reduce My Pain? Nutritionists have had patients report great success in turning around their symptoms by adopting an anti-inflammatory diet. Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins. This includes: 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key. 2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! 3. Reducing your grain and dairy intake. In order to strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. What else can I do? By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through:
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• Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse.
• Stress management: If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!
• Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.
Schedule your consultation with Repair Sports Institute today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain!
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Staff Spotlight
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Chris Isner RSI Performance Nutritionalist
Chris Isner is our Performance Nutritionist that specializes in nutrition for prevention and performance. His love for performance nutrition started with his own experience in competitive football, baseball, track & field and powerlifting. Chris has continued his education in nutrition since graduating from the University of Delaware with a Bachelor of Science in Nutrition and is now a certified Nutrition Coach and continues everyday to further his knowledge about food physiology. Chris has professional experience with all levels of team and individual sports. He has worked with athletes within the NFL, NBA and MLB and is a part of multiple teams that take care of college athletes training for combines and professional tryouts. He is fascinated by the science of sports nutrition and enjoys breaking that science down to help others better themselves just by the food they eat. Struggling most of his life with weight and health issues stemming from his love for food, he has developed a passion and drive to help our young athletes find a personalized nutrition program they can sustain. “Most athletes know the value of working hard and training. A good nutrition program provides the fuel athletes need to improve their performance and meet their goals. In our performance nutrition clinic, we see people of all ages serving kids to elderly and all athletes in between. I have experience with all levels in team and individual sports. I enjoy taking the science of sports nutrition and translating it to the food you eat. My current research interests have been in the area of protein deficiency in athletes and the modification of body composition. My personal drive giving back to our youth is what keeps me always continuing my education. Showing our youth how to work hard & believe in themselves is my goal with giving back to my community. Change a kid, change the world” - Chris Isner
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FEEL BETTER BY EATING BETTER
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood: Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy: The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water: Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can: Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
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Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
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