Recovering
from an injury often requires a multi-faceted approach. Chiropractic care and
the right exercise can go a long way, but you also need to pay attention to
what you eat. Certain nutrients are known to help the body heal and promote a
speedy recovery. Here are four of them.
Magnesium
is a mineral that plays a wide range of roles in the body. It helps activate
certain enzymes that are important for the repair of injured tissues. It also
plays a role in the nerve impulses necessary for muscle contraction and
relaxation.
Many
people — especially athletes — end up deficient in magnesium because they lose
a lot of it in their sweat and don't get enough in their diet. A lack of
magnesium has been shown to aggravate the inflammatory response. Consuming more
magnesium, on the other hand, helps relieve inflammation and promote faster
regeneration of injured tissues.
Good
sources of magnesium include whole grains, spinach, quinoa, almonds, black
beans, and avocadoes. The NIH recommends the following magnesium intakes for
adults:
- Men ages
19-30: 400 mg per day
- Women ages
19-30: 310 mg per day
- Men ages
31 and older: 420 mg per day
- Women ages
31 and older: 320 per day
Meeting
these recommendations is a good starting point. Your health care provider may
recommend consuming slightly more magnesium if you're recovering from an
injury.
Omega-3
fatty acids are best known for their positive effects on heart health and
immune function. They work by reducing inflammation throughout the body, which
can also help speed healing. More specifically, eating more omega-3 fatty acids
and fewer omega-6 fatty acids can decrease your body's production of
inflammatory factors.
High
omega-3 foods include mackerel, salmon, herring, and most other fatty fish. If
you prefer plant-based foods, flaxseed, walnuts, and chia seeds are good choices.
Consuming between 250 and 500 mg of omega-3 fatty acids per day is recommended
for health and healing.
Zinc
is a trace mineral that plays roles in protein synthesis, cell division, and
collagen formation. All of these processes are necessary for an injury to heal.
Older adults, especially, are likely to be deficient in zinc, which can lead to
slow healing. In one study, between 35 and 45 percent of adults ages 60 and
older had a low zinc intake. People with Crohn's disease and other bowel
disorders are also prone to zinc deficiency.
Adults
males should aim to consume 11 mg of zinc per day, and females should aim for 8
mg. Good sources of zinc include red meat, shellfish, nuts, seeds, and dairy.
Many cereals are also fortified with zinc.
You
may try to increase your intake of vitamin C when you have a cold, but did you
know that this nutrient can also speed the healing process after an injury?
Vitamin C supports the body's ability to form new connective tissues, so it is
especially helpful after a tendon or ligament injury.
The
recommended daily allowance for vitamin C is 90 mg for men and 75 mg for women,
but some studies have suggested higher intakes after an injury to promote
healing. Ask your health care provider how much vitamin C you should include in
your diet. Good sources include papaya, bell peppers, broccoli, pineapple,
citrus fruit, and tomatoes.
These
are just four of the nutrients your body will need for proper healing following
an injury. A balanced and nutrient-rich diet overall will help you feel better
as soon as possible. Contact Corner Chiropractic Center to
schedule an appointment for nutritional counseling and other care. We are
committed to improving your quality of life, especially after an injury.
