HEALTH & FITNESS
Fighting Inflammation Naturally
By Roy Gillespie B.Sc. P.T., M.C.P.A., C.A.F.C.I
Pinnacle Sports Physiotherapy, Kelowna, BC
After an injury, remember the acronym "R.I.C.E." - rest, ice, compression, and elevation. Applying ice for ten minutes at a time after the injury can significantly reduce the amount of inflammation and subsequent pain that occurs. The icing is often most useful for 3-7 days after the injury. It can be done through ice massage as well as putting ice in a bag. Compression can be performed with bandages or with tape.
From a nutritional perspective there are certain foods will help moderate the degree of inflammation.
- Increasing your intake of omega-3 oils, particularly EPA (eicosapentanoeic acid). EPA is found in fish oils (e.g. Salmon, trout, herring, sardines, mackeral, pilchards). Other foods with omega-3 oils include walnuts, flax, hemp seeds, and wheatgerm.
- Evening primrose, borage and blackcurrant seed oils contain a rich source of GLA (Gamma-linolenic acid). This chemical is known to suppress inflammation.
- Brightly coloured fresh fruits and vegetables are the best source of dietary antioxidants.
- Glucosamine sulphate can be useful for chronically inflamed joints. Recent research has shown that it may be as effective as ibuprofen in reducing pain
