Muscle pain, or myalgia, is often related to strenuous workouts, overuse syndromes, prolonged postures, such as a desk job, and inflammatory conditions. Muscle pain can make it difficult to complete daily activities without discomfort. Eating foods with healing properties can ease nagging aches and pains. Here are 6 to choose from.
1. Tart Cherries
Eating 45 cherries per day can decrease levels of inflammation in the body. A study done by the Journal Of The International Society of Sports Nutrition identified that cherry consumption before, and during strenuous exercise may have a protective effect in reducing muscle damage and pain. This research strongly supports the anti-inflammatory and antioxidant qualities of tart cherries. Incorporate them into smoothies and salads to aid in pain relief from conditions like arthritis and fibromyalgia.
2. Ginger
If you want to intensify your workouts and make gains, ginger is an excellent addition to your daily diet. The Journal of Pain published a study in which 74 adults completed exercises to trigger muscle pain and inflammation. Throughout the 11 day study, participants either consumed 2 grams of ginger a day, or a placebo. 24 hours post workout, the group that was given ginger had a 25 percent decrease in exercise-induced muscle pain.
3. Pineapple
An excellent choice during the summer months, pineapple contains Bromelain, a complex mixture of enzymes. Bromelain possesses anti-inflammatory properties, helping to minimize swelling, which is very effective in promoting the healing of damaged tissues. Incorporate pineapple into your fruit salads, or morning yogurt.
4. Salmon
Fish, especially salmon, are an excellent source of omega 3 fatty acids EPA and DHA. Incorporating these fatty acids into your diet has been shown to increase blood flow to muscles during exercise, reduce swelling, combat muscle soreness, and increase range of motion after exercise. The American Heart Association recommends at least two servings a week of fish.
5. Turmeric
The benefit for the body is effective pain management, and healing for muscle injuries. Turmeric is a powerful anti-inflammatory agent. A study by the Journal of Pain Research demonstrated that taking one gram of Turmeric twice a day had a more potent pain-relieving effect vs. that of 500 mg of Acetaminophen (Tylenol).
6. Spinach
Feeling tight, sore, crampy, or stiff? Magnesium is a mineral that our muscles are particularly fond of due to its relaxation properties. How so? Low Magnesium levels result in a buildup of lactic acid, causing pain and tightness. You can achieve better flexibility with Magnesium rich foods like spinach. Elongated muscles are less susceptible to soreness/injury. One cup of spinach provides about 157 mg of magnesium and the recommended daily allowance (RDA) is 350-400 mg per day.
Healthy food choices can work to your advantage by reducing the risk of chronic muscle pain.
For more health tips follow Dr. Rubina Tahir, DC https://twitter.com/chirorubina
Dr. Rubina Tahir can best be described as a woman on a mission to inspire healthy lifestyles. Rubina is a Chiropractor, author, media personality, and CEO of Rubina Tahir Chiropractic, LLC. Rubina earned her Bachelor of Science in Biology (2002) from The University of Western Ontario, her Medical Acupuncture Certificate from McMaster University (2012), and her Doctorate of Chiropractic (2005) from New York Chiropractic College. Private practice in both Canada and the United States of America has provided a strong clinical background, personal experience, as well as health promotion through patient treatment, and community involvement. Rubina is a leader in the health and wellness industry. As an instructor for New York Chiropractic College, Rubina educates Chiropractors for continuing education on topics such as sleep and ergonomics. When she is not hosting/producing The Rx, a health and wellness show, you can find her having a coffee or going for a run. She has been featured in various publications and health columns with a strong message to help others achieve their health and wellness goals. Visit her at www.rubinatahir.com