How to heal faster

Hey everyone – here is a small list of things you can do to heal from an injury faster. Try to get from food sources, not just supplements. Calories are needed for healthy healing as well.

Amounts listed are for healthy adults. Consult your physician before adding anything new to your diet. Drug interactions are possible.

• Omega-3’s – Anti-inflammatory effect on the body. Aim for 1.5-2g/d. Fish, flaxseed, chia seeds are good sources.

• Vitamin C – Needed for new connective tissue (collage synthesis) & growth of new blood vessels, as well as an antioxidant (more on that later). Really good post-surgery to help with wound healing. Aim for 1-1.5g/d. Dark leafy greens, kiwi, and citrus fruits are good sources.

• Zinc – Plays a role in wound healing, muscle repair, DNA synthesis and cell division, as well as in immune function (helps with common cold). Adults can take 8-11mg/d. Grass-fed beef, lamb, and chickpeas and cashews are good sources.

• Protein – Essential for everyone. For athletes, recommended intake is 1g (to maintain muscle mass)-2g (to build muscle mass) per kg of body weight. Lean meats are a great source, as it has all essential amino acids and is a complete protein.

• Antioxidants – This is more for long term healing by protecting your body for the future. During exercise, free radicals in the body increase, which can cause damage to your cells. Free radicals have been associated with aging, heart disease, cancer and more. Antioxidants can neutralize the free radicals, helping to prevent some damage. No amount has been established for what is beneficial though. Good whole food sources are red beans, artichokes, blueberries, raspberries, and strawberries.

• Bromelain – Has been found to reduce swelling, bruising and healing time, especially post-surgery. Aim for 500mg 4x/d on an empty stomach. Pineapple is the only natural food source.