FOOD & NUTRITION
Treating Inflammation The Natural Way How food and herbs can reduce inflammation and promote recovery
BY ZUZANA FAJKUSOVA – Holistic lifestyle practitioner, Plant-based nutrition educator in Vancouver B.C. ACTIVEVEGETARIAN
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ACTIVEVEGETARIAN
hat is inflammation and how does it relate to an active lifestyle? The first thing we need to understand about inflammation is that it’s not all bad. In fact, inflammation is a natural part of our immune system, and without it, we wouldn’t be able to heal and recover. When muscles undergo intense exercise, as from a resistance training or endurance workout, there is trauma to the muscle fibres that is referred to as muscle injury or damage. Any type of trauma, even if it has a positive outcome, will cause stress to the body. Inflammation is the body’s way of healing muscle from
98 The Running Issue 2021
the damage and stress caused by exercise. While inflammation is necessary, it also affects recovery time due to muscle soreness and stiffness. If you want to maintain a frequent workout schedule and improve your performance, you will need to support your recovery. In this article, we take a look at the various foods and herbs that naturally counter inflammation and promote recovery time between workouts.
The following alkalizing foods are especially beneficial as they are known to help the body minimize stress and reduce inflammation making your muscles more efficient, as well as supporting long-term wellness. BERRIES
All types of berries are rich in antioxidants and phytochemicals like anthocyanin, which limit tissue degeneration while reducing inflammation.
ANTI-INFLAMMATORY FOODS
BOK CHOY
The general rule is to eat a diet rich in alkaline-forming foods such as fruits, vegetables, whole grains, nuts, and seeds.
Bok choy is an excellent source of plantbased calcium, vitamin A and beta carotene. Add some to your smoothies and stir-fries!
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