November 14, 2018
Inflammation should not be just viewed as a “bad” thing it is the natural response to injury or illness that allow us to fight off unwanted substances in the body and speed up the healing process. During exercise and high levels of stress, there are acute levels of inflammation, which is not necessarily a bad thing, the issue is when inflammation becomes chronic. Exercise creates an increased level of stress on the body, which is needed in order to build muscle, increase strength, increase stamina and improve work capacity. In order to improve in these areas it comes down to optimal recovery and letting the increased inflammation subside.
It is important to include anti-inflammatory foods in order to decrease the chances of increased inflammation leading to chronic inflammation or injury.
Here are the top recommendations for decreasing inflammation:


Increase anti-inflammatory foods
– Omega 3’s including fatty fish (salmon, sardines trout etc.), walnuts, chia seeds, flax seeds hemp seeds etc. Omega 3’s are known for their anti-inflammatory properties.
– Ginger is a strong immune booster but also helps with decreasing inflammation (especially from an overactive immune system).
– Turmeric- Active ingredient in turmeric is called curcumin and can be used in a supplement form for better results.
– Pineapple (in particular the core) contains the digestive enzyme bromelain which will assist in boosting immune function leading to decreased overall inflammation.
– Avocado contain healthy monounsaturated and polyunsaturated fats which help to assist in decreasing inflammation.
– Green leafy vegetables (spinach, kale, collards, swiss chard etc.). Green leafy vegetables contain flavonoids and vitamins like A, C and K which can protect against oxidative damage leading to inflammation
– Beets are high in antioxidants which will help to repair cellular damage and fight against added antioxidants. Beets also contain high levels of the minerals potassium and magnesium which when deficient can cause increased inflammation.
– Nuts and seeds
– Bone broth is one of the highest food sources of minerals and amino acids which assist in repair and regeneration of tissue as well as assisting in boosting immune function.
– Coconut oil contains healthy fats which are full of anti-inflammatory properties.
Increase foods high in antioxidants (Bioflavonoids, Quercetin, Vitamin A, C, E and Selenium)
– Foods rich in Vitamin C and Bioflavonoids: Tomatoes, peppers, citrus fruits, strawberries, kiwis, dark leafy greens, broccoli, mangoes, goji berries etc.
– Foods rich in quercetin: Onions, capers, cranberries, plums, blueberries, apples, red leaf lettuce, kale etc.
– Foods rich in Vitamin A: Sweet potatoes, squash, carrots, dark leafy greens (spinach, kale, collard etc.), cantaloupe, peppers etc.
– Foods rich in Vitamin E: Sunflower seeds, dark leafy greens (spinach, swiss chard, etc.), almonds, avocados etc.
– Foods rich in Selenium: Tuna, pork, chicken, eggs, and nuts (brazil nuts).
Increase fibre intake
– Fruits and vegetables
– Whole grains
– Nuts and seeds
– Flax seeds/oil
– Psyllium husk (if suffering from constipation psyllium husk is a concentrated fibre that will help get things moving).
By: Sylvie Tetrault