During my last article, I discussed about injuries in sports and how they can affect sports performances and careers. It is important to note that there are different kinds of injuries and each is approached in different ways to quicken recoveries. In this article we are going to look at one of the effects of injuries and how to help athletes or fitness persons affected to recover quickly from it. We are going to talk about inflammation and why it is dangerous to the body when not treated well. We will look at how Omega 3 could be a solution to inflammation. Here I will try to answer so many questions people do ask regarding omega 3 and its effectiveness in reduction of pain and inflammation.
Inflammation can be caused by in impact injury, a repetitive strain injury. When there are injuries on the body, sometimes one experiences swollenness and stiffness, depending on the part of the body. This cause great pain and immobility of the part affected. It hinders free movement of the body and thus, hinders physical activities, depending on the gravity. It could be damages of body cells because of injuries or sudden collision that harms the body. When the body tries to fight against injuries or defend itself from dangers, toxins or antibodies, the body naturally releases some chemicals to protect itself. This subsequently triggers a response from the immune system, which on his own creates a defense or protection. This is inflammation.
To understand how inflammation is influenced in the body, we must talk about the mitochondrion (a semi-autonomous double- membrane -bound organelle found in most eukaryotic organisms). This is an organism-like tissue in the cell, that aid the body during physical activities. It is responsible for the energy we use every day in our sports events and fitness exercises. When there is an inflammation in the body, it could restrict the mitochondrial energy output in the body, exposing the body to higher risk of any disease.
WHY IS INFLAMMATION BAD FOR ATHLETES?
Though not all inflammations come from collision or accidents during sports, it could pose a problem to an athlete when it occurs. Some inflammations could be experienced after a workout or even some stretching. Some come with profound pains while some are mild. But it poses a problem to physical activity and one needs to recover well for better performance. But we should note that inflammation is a process of injury healing, and if one is really having a better diet, then there is no need for panic. Great rest, nutrition or some food supplements and drugs could help to reduce the problem of inflammation. Though some athletes may like to use non-steroidal anti-inflammatory drugs or organic anti-inflammatory roots (like ginger roots or garlic) to fight inflammation.
Inflammation is a natural process of healing or fighting of infections in the body. It is a reactionary way of saving the body from total damage. In fact, inflammation can help you recover after a workout and when it turns bad. Sometimes the preoccupation is only on the exterior manifestation of what internal reaction like redness, heat, swelling and pain. These are associated with this first stage of the healing process and can be a good thing for the athlete. The anti-inflammatory drugs, like ibuprofen, are commonly used are to reduce the pain and hurts one feels during injuries. Inflammation sometimes can be so bad that it triggers health disorder like arthritis, asthma, cancer, diabetes and, quite possibly, atherosclerosis, autism, blindness, and mental illness. Therefore, fighting off the inflammation with anti-inflammatory drugs and nutrition will help to protect the body for further damages. While inflammation is good for healing and recovery process of injury, as we have seen above, chronic inflammation could be dangerous and must be fought too. Below are few ways to reduce inflammation while aiding the healing process.
HOW DO YOU REDUCE INFLAMMATION FROM INJURY?
1. Applying Ice Cubes
When injuries occur, and there is inflammation, the first step to take, is to use an ice on the affected part. Ice is an anti-inflammatory. It helps in constricting and narrowing the blood vessels and the lymph vessels to reduce the flow of fluid to the injured or the affected area. Though some people argue that using ice slows down the healing process making it worse by creating a back flow of fluid in the lymphatic system, the pain and swells could not be allowed for a long time on the body to avoid aggravating the situation. Icing is, in many situations, the better solution than applying immediately an anti-inflammatory medication.
How to use it: Using ice on the fresh swollen injury helps in reducing the swelling and act as an anti-inflammatory. It could temporarily reduce pain and hurts. Depending on the gravity of the injury and the affected part, and if there is not cut on the skin, ice could be used to relief the pain and swells. It is not right to apply the ice directly to the affected area in other to avoid burning the skin. It is best to use ice bags or cottons pads to protect the skin from direct contact with the ice.
2. Turmeric milk
It may sound a bit weird, but it is true. Home made remedies like using turmeric powders mixed with milk could be strong anti-inflammatory to deal with pains, hurts and swells in injury. Turmeric helps to stimulate production of bile in the which subsequently improves the body’s ability to break down fats in the body and helps to reduce inflammation. Turmeric milk is rich in calcium and curcumin which are good combination for inflammation and bone culturing. While Turmeric offers curcumin ( an antioxidant with anti-inflammatory properties) that will fight the inflammation, milk offers calcium for the good of the bone. This combination helps to relief inflammations on joints and bones. It will relief chronic pains and swells.
It is good to combine turmeric milk with other organic nutrients like vegetables to fasting the healing process while reducing inflammation.
How to use it: Steam vegetable with spice, add some turmeric powder then add standard salt and pepper, olive oil, or even coconut oil, according to your taste. It is a great way to reduce inflammation while healing the wound.
3. Hydration Therapy
Replenishing the body with fluid is another way of fighting inflammation. Hydration therapy is commonly used to boost energy and help in brain function. This improves focus, and relieves hangovers, jet lags, migraines, and sickness. But this is another better way to reduce inflammation. The body needs electrolytes to keep it working. Fluids rich in calcium, magnesium sulfate or a Vitamin B complex, act as anti-inflammatory to the body. The hydration therapy includes drinking (oral) or pumping water, minerals, and vitamins directly into the bloodstream (IV method). But we talk about the IV hydration therapy when the inflammation is chronic. In fewer situations, the affected person should take to oral hydration therapy, drinking the adequate fluids to fight off inflammation. Oral hydration therapy balance will electrolytes and help the nervous system to properly transmit signals throughout the body.
How to use it: Oral Hydration therapy can be simple. The athlete should super hydrate himself, especially early in the morning. Drinking 32-64 ounces of water before consuming 30 – 45 minutes before breakfast. Drinking early water or proper hydration liquid helps to purifies the body system and reduces pain and hurts too. IV hydration therapy could be used like a drip, infusing it with strings through the right arteries.
Organic food essentially effective to inflammation include the following:
- 1. Ginger roots: this has antioxidant, and anti-cancer properties.
- 2. Turmeric root powder contains curcumin
- 3. Salmon and other fatty fish: exceedingly high in reducing inflammation.
- 4. Nuts and seeds: walnuts and chia seeds
- 5. Coconut oil: effectively decrease oxidative stress and lower inflammation.
- 6. Garlic and onions: contain flavonoid that reduces inflammation
- 7. Kiwis: eating kiwis helps in suppressing pain through reduction of inflammation.
- 8. Olive oil: with oleocanthal compounds that reduce pain.
- 9. Carrots – cooked carrots are amazingly effective in reducing inflammation.
- 10. Cruciferous vegetables: broccoli and cabbage.
Apart from the home-made anti-inflammatory remedies, supplements are mostly effective in fighting inflammation naturally. There are organic natural anti-inflammatory supplements, essentially good for the athletes. Below is the list of most effective anti-inflammatory supplements for athletes and fitness individuals.
A. Omega 3 fatty acid: The Omega 3 supplements fight various types of inflammations including vascular inflammation. They are abundantly rich in fatty fish such as cod. Cod oil contain in Omega 3 is remarkably effective anti-inflammatory supplement. The Best omega 3 fatty acid supplements include the following: a. Best Omega 3 supplements‘ target=”_blank”>Omega 3 Fish Oil 1000mg, b. Optimum Nutrition Omega 3 Fish Oil, c. ‘ target=”_blank”>Dr Tobias Omega 3 Fish Oil. d. ‘ target=”_blank”>Premium Omega 3 Fish Oil
B. Best Curcumin supplements‘ target=”_blank”>Curcumin supplements: Curcumin is a potent anti-inflammatory supplement that reduces inflammation in a wide range of diseases. Best Curcumin supplements include the following: Doctor’s Best, High Absorption Curcumin, Organic Turmeric Curcumin 2130mg and
C. Ginger supplements: apart from various health benefits and healing properties of Ginger, it is also a strong anti-inflammatory. It is great to use ginger supplements to reduce inflammation and help in recovery. The Best ginger supplements include the following: Best Naturals Ginger Root Supplement, Ginger supplements‘ target=”_blank”>Turmeric Curcumin with Ginger and Turmeric Ginger with Curcumin Gummies
D.Vitamin C:‘ target=”_blank”> Vitamin CVitamin C:‘ target=”_blank”>: Vitamin Cs are antioxidants which are particularly important on getting rid of damaged tissues that could cause inflammation in the body. Vitamin C helps to reduce the amount of C-Reactive protein. The best Vitamin C supplements for athlete are: Garden of Life Vitamin C, NATURELO Vitamin C with Organic Acerola Cherry, Doctor’s Best Vitamin C with Quali-C 1000 mg etc.
WHAT ARE THE 5 CLASSIC SIGNS OF INFLAMMATION?
When inflammation occurs, the body produce some external signs to warn the individual of the fight going on in the body. These signs include the following:
a. Pain: inflammation causes pain, which is as the result of inflammatory chemicals released in the body. These chemicals stimulate nerve endings, causing the affected areas to feel more sensitive.
b. Redness: this is because of dilation of small blood vessels around injured area. When this happen, the other colour of the affected turns red with sharp pains.
c. Stiffness: Inflammation causes stiffness to the affected area, especially when the muscles feel tight and difficult to move. The joint becomes reluctant to move due to pain.
d. Heat: during inflammation, there is an increase in blood flow through the affected area. The area feels steaming hot.
e. Swells: inflammation triggers a response to the damage to living tissues to fight off the dead cells. This causes the affected area to be swollen.