7 Foods To Help Speed Your Recovery Time


Dr. Laura Nurse, Naturopathic Doctor. ND, B.B.A
laura@newfoundhealth.ca, www.newfoundhealth.ca

1. Water

Did you know that your body is made of 80% water? To ensure your body does not get dehydrated and therefore has enough fluids to function optimally, aim for 2L of clean, fresh, filtered water per day. Consider adding a squeeze of lemon juice and a dash of sea salt to make it taste and rehydrate you better.

2. Protein

Protein provides the building blocks for every cell in your body. Healthy proteins to include in your diet every day include fish, chicken, nuts (raw & unsalted almonds, walnuts etc.), & seeds (pumpkin seeds, chia seeds, sunflower seeds etc.). Men need 2-3 portions daily while women need 1-2. A protein portion is about the size of your palm.

3. Healthy Fats

Inflammation is a necessary part of the healing process, but when too strong, causes pain and inhibits tissue repair. Healthy fats (Omega-3's & Omega-6's) help your body prevent inflammation from getting out of control, but without stopping it completely. Olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds, are great sources of healthy fats. It's like WD-40 for your joints!

4. Garlic

Garlic, like healthy fats, has been shown to inhibit inflammation by a mechanism similar to acetaminophen or ibuprofen. Increase your intake of garlic to help promote injury recovery (and prevent vampire bites).

5. Curry Powder/Tumeric

Indian food lovers rejoice! Turmeric (the bright yellow component in curry powder) has long been used as an anti-inflammatory agent and in wound healing. So, spice up your week with a few Indian dishes.

6. Pineapple

Pineapple contains an extract called bromelain which is best known for soothing indigestion but also is also an excellent anti-inflammatory.

7. Blueberries

Blueberries contain high levels of flavonoids. Flavonoids are constituents in foods (like vitamins and minerals) that have great anti-inflammatory and anti-oxidant actions - meaning they help limit inflammation and clean-up damage inducing molecules created by tissue breakdown. It’s like mopping up your damaged cells, to let the clean ones shine!

** Adding any single one of these foods to your diet will be a good start, but utilizing all 7 together will give you the best opportunity for healing and recovery. You can also consult your Naturopathic Doctor for advice on whether high-dose supplementation may be a good strategy for you.