In my roles as a naturopathic physician, athlete and formulator of a natural sport drinks, much of my practice has been about helping my patients decrease inflammation and reduce the resulting pain, stiffness and fatigue. Most people have some degree of excess inflammation, such as a hot and painful joint or an allergy-triggered runny nose that just won’t quit, medically referred to as allergic rhinitis. Reducing inflammation, regardless of the cause and degree of annoyance, is a very good idea. Taking Ibuprofen on a daily basis for that achy knee is often the treatment of choice for musculoskeletal pain and inflammation, and though temporarily effective, isn’t the solution I advocate for the long term and preventative management of inflammation.
The inflammatory response occurs often, and is magnified in athletes, as our bodies are pushed harder during strenuous physical activity which requires more tissue repair post exercise. This article highlights multiple ways to help decrease inflammation and promote healthy tissue repair. Ultimately, the goal is to have fewer injuries, aches and pains and stiff spots; and may even cure that drippy nose, morning congestion or recurring sinusitis.
Inflammation is a protective tissue response that often occurs secondary to injury or destruction of tissues. The inflammatory process is intended to destroy, dilute or isolate the injurious agent and the injured tissues. Most of us are acutely aware of what injured tissues feel like. The most common signs and symptoms are pain, increased heat and redness, swelling and a decrease in function. Acute inflammation comes on quickly and it is limited to days or up to a week. Chronic inflammation is prolonged lasting weeks, months or even years.
The obvious problems with ignoring or continually masking active inflammatory processes are chronic pain, discomfort, compromised physical performance and even permanent soft tissue and/or joint damage.
The most frequently used over-the-counter (OTC) pain medications for mild to moderate inflammatory problems are non-steroidal anti-inflammatory medications (NSAIDs). The most commonly used NSAID is ibuprofen. The advantage of this OTC medication is it is effective for helping to reduce pain, swelling and inflammation by blocking the production of inflammatory prostaglandins.
The disadvantage of using ibuprofen, especially for long periods of time, is that it is neither addressing the cause of the inflammation nor doing anything to address your body’s ability to produce more of its own anti-inflammatory prostaglandins. Furthermore, there is a list of potential side effects that may occur immediately or after long term use. These include stomach upset, heartburn, ulcers and skin rashes.
Considering there are so many natural and effective ways to increase your body’s production of anti-inflammatory agents, while decreasing systemic inflammation, it makes good sense to incorporate at least some of them into your daily routine.
“The foundation of good health should start with a nutrient dense diet. Foods that are especially high in naturally occurring anti-inflammatory ingredients, and other good nutrients, are those with bright or rich colors and those with essential fatty acids, especially those that contain the omega 3 oils.
Breakfast:
· Cooked whole oats with ground flax, blueberries, chopped nuts and coconut or almond milk.
· Medium poached eggs on sprouted grain bread with flaxseed oil and/or almond butter. Add slices of avocado, red onion and/or spinach for added nutrients.
Lunch:
· Sandwich on whole grain or sprouted grain bread with a protein of choice (hummus, black bean spread, turkey, chicken or ham), red onions, green spinach and grated carrot. Along with flaxseed chips dipped in bright red salsa.
· Chef salad with a mix of greens, red onion, orange carrot, red radishes, chopped purple cabbage and topped with toasted green pumpkin seeds and walnuts, blue cheese crumbles, hardboiled egg or Pacific salmon and dressed with lemon juice and an olive/flax oil mix.
Dinner:
· Colored Vegetables of choice – raw, lightly sautéed or steamed
· Quality protein – beans, organic chicken, Alaskan fish, nuts, seeds, organic eggs etc.
· Good fats – avocado, fish; oils from flax, coconut or olive; nuts, seeds, game meat etc.
· Whole grains – sprouted grain bread, brown or wild grain rice, quinoa, millet etc.
HYDRATION:
In order for your body to effectively eliminate toxins and waste products, including those created during the inflammatory process, it is critical to be adequately hydrated! The added stress of exercise and/or altitude further increases total hydration needs. The average person, who is moderately active, living at less than 4000 ft. elevation, should consume at least half their body weight in ounces of water daily. (For example, a 140 lb person should be consuming at least 70 ounces of water daily.) For my patients who are not good at drinking just plain water, or who have higher sodium and/or potassium requirements I suggest a combination of water, light colored teas (less dehydrating compared to black tea), dilute 100% fruit juices and/or a low sugar sport drink without artificial ingredients or sweeteners. Plain water, however, should be at least 50% of total fluid intake. With regard to coffee, I recommend up to 12 ounces daily, best consumed before 2 pm. Remember that coffee is dehydrating, so be sure to drink plenty of water to make up the difference.
ANTI-INFLAMMATORY SUPPLEMENTS:
Of course, there are many good quality anti-inflammatory products on the market. The key is to find a product with either single ingredient or a combination product that is affordable, available and works for you at the recommended dose. You should notice at least some benefit within two weeks of use.
Vitamin C – this supplement is inexpensive, easily available and has many other health benefits in addition to being a natural anti-inflammatory. I often take 1000 mg per meal during biking and allergy season for the combined benefit. It is also a great adrenal support for improved energy and recovery.
Bioflavonoids – these are found in colored fruits and vegetables. Concentrates in capsule form are available at most health food stores. You can even find them combined with vitamin C. Bioflavonoids are best taken away from meals. If taken with food, they are metabolized and “used up” as digestive aids and the primary constituents that help to reduce inflammation are not bioavailable. Bioflavonoids are best taken either 15 minutes before or 2 hours after meals. If combined with vitamin C, take away from food unless stomach upset occurs. In this case take with a small meal or snack or buy the vitamin C and bioflavonoids separately. Common bioflavonoids include rutin, bromelain, quercitin and hesperidin.
Curcumin (turmeric) – this bright yellow spice is gaining more and more popularity as a great remedy to combat inflammation, reduce the risk of cancer, boost immunity and decrease gastrointestinal problems such as IBS (inflammatory bowel syndrome). Curcumin can be consumed either as a spice, purchased pre-packaged or in bulk from your local grocery store, or in concentrated encapsulated form. The taste is nice in moderation, but higher doses can be more difficult to tolerate. Try adding it to scrambled eggs, stir fries and salad dressings. Curry contains curcumin so any curry dish is fabulous. There are a variety of products on the market containing curcumin, if you choose the supplement form, follow the printed directions.
AT HOME PHYSICAL THERAPY FOR INFLAMMATION:
I have three personal favorites that I use when I suffer from pain or inflammation and recommend to my patients regularly.
I. Hydrotherapy – the application of hot and/or cold. Heat increases circulation to an area and can thereby increase inflammation. Exercise, hot shower, hot packs and hot tubs are all sources of heat. Cold applications push inflammatory molecules and excess fluids out of a space such as a muscle or joint. After exercise, it is best to apply cold for 3-10 minutes and can be combined with a cold friction rub if desired. Heat can be purposefully applied to an area via a hot pack, hot soak or heating pad to bring blood into the area and increase muscle relaxation. If an area is injured and has inflammation, heat should be followed with cold. Example: apply heat for 2 minutes, cold for 30 seconds and repeat 3 cycles, always finishing with cold.
II. Traumeel® Analgesic Anti-Inflammatory Cream (a homeopathic formula) – there are many creams like this one on the market; I often chose Traumeel® based on personal and clinical experience, but others may be fine. Application to the affected area twice daily is recommended. I often use after a shower or exercise as heat helps it be absorbed into the affected area more efficiently. After exercise I first do a topical anti-inflammatory cream, wait about 5 minutes and then apply cold for up to ten minutes.
III. Elevation – raising the affected part to at or above heart level uses gravity to encourage accumulated fluids to drain out of the area. After a bike ride, if your knee is bothersome, try applying a topical anti-inflammatory, elevate then apply a cold compress or ice pack.
Whether you consider yourself a professional or recreational athlete, or an weekend warrior, adopting dietary and lifestyle changes that help to reduce inflammation are important to improving your health, energy and vitality as well as to promote longevity and reduce the likelihood of injury. I include the majority of the above recommendations in nearly every patient protocol I create; I include them in my own daily routine as well. The benefits of minimizing inflammation are important beyond just physical performance and comfort. Increasing your anti-inflammatory choices such as eating more fruits, vegetables and foods containing omega 3 oils may also help to reduce your risk of chronic, debilitating and even life-threatening ailments such as osteoarthritis and cancer. So, when berries are in season and on sale, buy a bunch and freeze the extra!
Roanne Rouse Houck, N.D. is a licensed naturopathic doctor in Gunnison, CO where she lives with her husband, Jonathan, and their two children Iris and Porter. She owns an integrated wellness clinic and yoga studio and is also the founder and owner of Acli-Mate® Natural Sport Drinks, designed for the health conscious athlete and mountain visitor. She can be reached at [email protected] or at the Main Street Clinic 970-641-5363.
