While it’s true that Physical Therapy helps in injury recovery, it would also be helpful to know that they also give advice on Nutrition. It’s important to understand that different allied health sciences coordinate with each other to give you the best and safest way to recover. For nutrition, here are the best ones to help you in recovery and staying healthy.
You would always hear your physician and Physical Therapy say that you should eat up on food rich in protein. Here’s why: Protein is a nutrient that reinforces your body’s muscle tissue. Eating the right amount can actually reduce the risk of losing some amount of muscle mass.
Eat the right amount of chicken, fish, beans, tofu, and also nuts. On some occasions, beef. Experts would also encourage you to eat protein, especially when retraining your body for muscle development.
Omega-3 Fatty Acids
Have you noticed that whenever you injure yourself, for instance, sprained your ankle, that it reddens a lot- that inflammation. Aside from physical therapy, eating foods that are high in omega-3 helps in controlling that inflammation.
Food likes walnuts, chia seeds are good starters. Fish also contains omega-3. Look for Omega-3 fats which are present in oils (canola oil, sunflower oil). Yes, taking in vitamins with omega-3 is good, however, it’s still advisable to eat foods that contain them. Just be sure to eat in moderation as you can get the opposite effect.
Vitamin D and Calcium
Since childhood, we were taught that Calcium is important for bone growth. And Vitamin D can be boosted up when we spend some time under the sun. And it still is. Calcium can also help the brain to signal your nerves and contract your muscles properly.
Vitamin D on the other hand helps in faster recovery. It also enhances the body’s ability to absorb and process calcium for recovery. It’s also found that Vitamin D is one of the best for natural pain management. That’s why they go hand-in-hand. Look for broccoli, almonds, dairy products, and okra. As they contain lots of these vitamins.
Vitamin C not only is good for your immune system but it’s also great for reducing inflammation. It’s essential for improving range of motion and the collagen you get from it improves your body’s ability to maintain bone, muscle, and tendons. Start with your usual oranges and grapefruits, bell pepper, broccoli, tomatoes, kiwi, and spinach. Now there’s more reason to eat them!
Zinc and Vitamin C is well-known for immune defense, however, zinc is also helpful in tissue wound healing. Physical Therapists advise that failing to eat enough zinc can actually prolong the healing process. You can find Zinc in meat, fish, whole grains, shellfish, and nuts.
Creatine helps our body produce energy especially during heavy lifting or high-intensity workouts. Creatine has become a popular supplement to increase muscle mass and to improve performance in sports, however, you can still find it in food such as meat, poultry, and fish. There studies that say, creatine supplements can enhance muscle mass and strength and found no negative side effects.
Food is a good way to get nutrients and vitamins to help us heal those injuries. But we should not forget that food can also be a trigger to some pain or illnesses, so it’s always best to consult experts. Your Physical Therapists not only ensures our safety but also your nutrition. They can guide you and coordinate with a nutritionist for your own needs.