Now that we have been exercising more, you may be suffering aches and pains of having overdone it at the gym. We have all been there. Making sure your workout is challenging without overdoing it is one way to prevent muscle soreness. But research also points to some foods and beverages that can help ward off and minimize exercise-related muscle aches.
New Zealand research suggests that the antioxidants in blueberries may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise.
British researchers recently found that people who drank one ounce of concentrated cherry juice twice daily for 10 days bounced back faster from their workout (an intensive leg-resistance training session on day eight) than those who skipped the juice. The reason: The anti-inflammatory and antioxidant properties in tart cherries — and other fruit juices like grape, pomegranate, acai, blueberry and cranberry — essentially act as natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin), reducing exercise-induced muscle damage.
Ginger is rich in inflammation-fighting compounds, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain of the knee.
Include salmon to ease inflamed joints and troubled tummies. Preliminary studies suggest that omega-3s may help quell the aches and pains of rheumatoid arthritis. And that’s no surprise, since omega-3s are touted for their ability to reduce inflammation. In addition to soothing aching joints, omega-3s can also tame your troubled tummy (especially when caused by stress) according to a 2005 Scandinavian Journal of Nutrition study.
When your throat is scratchy and irritated, try sipping on a tea made from brewed sage leaves. It’s a remedy recommended by herbalists that has some support from clinical trials. A 2006 study found that spraying sore throats with a sage solution gave effective pain relief compared to a placebo.
The ability of avocado to help prevent unwanted inflammation is absolutely unquestionable in the world of health research. The term “anti-inflammatory” is a term that truly applies to this delicious food. Avocado’s anti-inflammatory nutrients fall into five basic categories: phytosterols, including beta-sitosterol, stigmasterol, and campesterol carotenoid antioxidants, including lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin, beta-carotene and alpha-carotene other (non-carotenoid) antioxidants, including the flavonoids epicatechin and epigallocatechin 3-0-gallate, vitamins C and E, and the minerals manganese, selenium, and zinc omega-3 fatty acids, in the form of alpha-linolenic acid (approximately 160 milligrams per cup of sliced avocado) polyhydroxylated fatty alcohols (PSA)s Arthritis—including both osteoarthritis and rheumatoid arthritis—are health problems that have received special research attention with respect to dietary intake of avocado. All categories of anti-inflammatory nutrients listed above are likely to be involved in avocado’s ability to help prevent osteoarthritis and rheumatoid arthritis. One especially interesting prevention mechanism, however, appear to involve avocado’s phytosterols (stigmasterol, campesterol, and beta-sitosterol) and the prevention of too much pro-inflammatory PGE2 (prostaglandin E2) synthesis by the connective tissue.
Studies show that 200 milligrams of caffeine—about the amount in 16 ounces of brewed coffee—provides relief from headaches, including migraines. But keep in mind that relying on caffeine long-term can backfire.
André Noël Potvin, MSc, CES, CSCS, TFL, is a Clinical Exercise Specialist and Owner of INFOFIT Educators, North Americas Premier School for Health and Fitness Education.
