There’s no doubt that different foods have different effects on our bodies. Therefore, when it comes to fitness, choosing which foods to eat can be crucial. For example, if you want great abs, you should focus on high-protein and high-fiber foods such as nuts, whole grains, and beans. But what if you want to reduce inflammation after you exercise? What should you eat then? Read on to find out.
Causes of Inflammation
First, what causes inflammation when you exercise? An article in the Journal of Applied Physiology explains it well: Inflammation is caused by muscle damage that results from doing exercises we are not accustomed to, depending on the length and intensity of the exercises, among other factors. In other words, when we start a new exercise routine, unless we exercise very gently and for a very brief period, we are likely to experience inflammation.
Effects of Inflammation
You might wonder about the effects of inflammation. The Journal of Applied Physiology article explains that some inflammation is beneficial. This is because as the body heals from the muscle damage that causes inflammation, strength increases.
However, inflammation can have many negative effects. These include a decrease in muscle power, an increase in muscle soreness, and a reduction in range of motion. Certainly, it would be desirable to avoid these negative effects of post-exercise inflammation.
How to Reduce Inflammation
There are many methods for reducing inflammation. Viable options include medication, physiotherapy, and nutrition. It’s the third method we’ll focus on here. Which foods can you eat to help reduce inflammation after you exercise?
Anti-Inflammatory Fruits
Several fruits can help reduce inflammation. An article on Healthline lists several fruits with scientific evidence to support their anti-inflammatory properties. These include berries of all kinds, with studies focusing on the positive effects of blueberries and strawberries in particular.
Another fruit to try is grapes. One study showed that people who had heart disease were able to reduce their inflammation by eating grapes. Not only that, but the consumption of grapes has been shown to have other health benefits, including a reduction in the risk of heart disease and diabetes.
An additional fruit to try for reducing inflammation is cherries, especially tart cherries. Eating cherries for one month has been shown to reduce inflammation for almost another whole month after. If you prefer sweet cherries, these can be beneficial as well.
Anti-Inflammatory Vegetables
When it comes to vegetables, there are plenty of choices that can help reduce inflammation, but broccoli leads the list. Along with other similar vegetables, like cauliflower, brussels sprouts, and kale, broccoli has been shown to contain anti-inflammatory nutrients.
Another great anti-inflammatory vegetable is avocado. One study noted that people who ate hamburgers with a slice of avocado had less inflammation than those who ate hamburgers with no avocado. As a bonus, avocados have many other health benefits as well.
Peppers make another great choice for fighting inflammation, specifically bell peppers and chili peppers. So, if you like spicy foods….
The mushroom is yet another vegetable you can try if you want to reduce inflammation. However, one study showed that cooked mushrooms may lose some of their anti-inflammatory properties. Therefore, if you want to try mushrooms, you might want to eat them raw—perhaps in a salad or on a sandwich.
Another vegetable that has anti-inflammatory properties is tomato. Several studies tout the anti-inflammatory benefits of tomatoes. These benefits can help fight cancer, too.
Other Anti-Inflammatory Foods
Leading the list of other foods to eat to reduce inflammation is fatty fish. Fish such as salmon, sardines, herring, mackerel, and anchovies are anti-inflammatory and lead to positive health results regarding heart disease, diabetes, and kidney disease.
Green tea is another great anti-inflammatory option. When it comes to beverages, it’s hard to get much better for reducing inflammation. Green tea has also been shown to be beneficial for lowering your chances of heart disease, cancer, Alzheimer’s disease, and other illnesses.
Finally, dark chocolate has anti-inflammatory properties. We often think of chocolate as unhealthy, but as long as it’s the dark variety, it can be good for you.