Tagged with 'bromelain'

There are many natural, nutrition-related remedies to reduce bad inflammation, and here are some of our favorites.

When you’re injured, your body needs more of certain nutritients, vitamins, and minerals to help the heal ing process. To boost your vitamin and mineral intake, start by eating a variety of colorful fruits and veggies. Ensure you're getting enough protein, and there are several other functional nutrients that may support healing.

#1) Energy

Because activity is limited following an injury or surgery, energy demands tend to be reduced. But they remain slightly elevated to support healing and rehabilitation exercises. Pain and inactivity during healing will often suppress appetite, making it more difficult to meet the nutrient needs for healing. To ensure adequate nutrient intake, it’s best to eat every four hours. Meals should always consist of a protein source, healthy fats, vegetables and fruits, and based on your needs, whole grains. Limit intake of sugar-sweetened beverages and processed foods.

#2) Protein

Protein needs typically increase during tissue regeneration and repair. While minor injuries usually don’t affect protein requirements, major surgery can increase protein needs by 10% or more. A typical adult’s minimum protein needs are between 0.8 and 1.2 grams per kilogram of body weight, depending on age and other factors. An athlete may require close to 2 grams of protein per kilogram of body weight daily. An injured athlete, depending on the nature of the injury and whether or not surgery is required, should continue to meet his or her minimum recommendations and consider the potentially elevated need for more protein when choosing meals and snacks. High-quality protein sources include meats, fish, poultry, beans, lentils, and supplements such as a protein powder.

#3) Amino Acids

As noted above, protein is necessary for supporting wound healing. In addition to overall protein, individual amino acids also play a role. For example, arginine is not only required for protein synthesis, it’s also a precursor to nitric oxide, which is important for circulation, and glutamine is used within a wound as a source of energy. Beta-hydroxy-beta-methylbutyrate (HMB), a metabolite of the amino acid leucine, has anti-catabolic properties that help preserve lean muscle mass. In a 2013 study published in BMC Nephrology, individuals with foot ulcers supplemented with a combination of 14 grams of arginine, 14 grams of glutamine, and 3 grams of HMB per day exhibited accelerated wound-healing capabilities.

#4) Bromelain

Bromelain is a proteolytic enzyme naturally found in pineapples. In studies, bromelain has been shown to promote reduced swelling and bruising after surgery by helping to maintain a healthy inflammatory response in the body’s musculoskeletal system. Increase your intake of bromelain by including pineapple in your daily routine or by taking a supplement that contains bromelain.

#5) Vitamins and Minerals

3 vitamins and minerals important for wound healing.

Vitamin A: required for epithelial and bone tissue development, and also appears to play a role in immune system function.

Vitamin C: Critical for synthesis of collagen found in connective tissue.

Zinc: Needed for enzymatic activities in DNA synthesis, cell division, and protein synthesis.

#6) Omega-3 Fatty Acids

Research demonstrates omega-3 fatty acids can influence the function of pro-inflammatory cells and help maintain the body’s normal inflammatory response. A 2011 study involving 68 healthy medical students found that 2.5 grams daily of omega-3 fatty acid supplementation reduced inflammatory markers. These findings were reproduced in a 2012 study of 138 healthy middle-aged and older adults. A 2009 study of 127 adults also found that higher levels of plasma omega-3 fatty acids were associated with lower levels of C-reactive protein, an important inflammatory marker. Eat two servings of fish per week, and include vegetables oils, nuts, and seeds to meet needs for omega-3 fatty acids. To ensure adequate omega-3 intake while recovering from an injury or surgery, consider taking a fish oil supplement.

#7) Curcumin

For a healthy, healing meal, choose a turmeric-based dish, such as curry. Turmeric has been consumed and used to treat ailments for thousands of years, especially in Asian countries. Recent research shows curcumin, a phytonutrient found in turmeric, has important antioxidant and wound-healing properties.

Research has also shown curcumin supplementation of 500 milligrams twice daily can effectively promote reduced swelling and tenderness in individuals with rheumatoid arthritis and discomfort in individuals with osteoarthritis. Add turmeric to vegetables, rice, and soups, or take a curcumin supplement.

It’s important to inform your health-care provider of any supplements you’re taking. You might be asked to discontinue supplementation prior to a surgery to prevent an interaction with a medication. This is especially true for fish oil, which can affect the body’s ability to form blood clots. For more information, consider working with a sports dietitian to develop a personalized fueling plan for your recovery.

Article courtesy of EXOS Performance Nutrition

Do you ever feel chest tightness and the annoying feeling when you take a deep breath and it doesn’t “catch” — like you’re not actually getting the air? These symptoms may sound familiar if you suffer from asthma. I have some nutrition considerations for you, and they include antioxidants, magnesium, and omega-3 fats.

Antioxidants and Asthma

What are Antioxidants?

Free radicals are created from normal body functions such as breathing and exercise, and environmental factors such as sun exposure, smoking, alcohol and pollution. Free radicals attack healthy cells, and when these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants help protect healthy cells from damage caused by free radicals.

A few antioxidants associated with helping asthma symptoms include Vitamin C and Bromelain.

Have You Heard Snacking On Fruit May Prevent Asthma?

Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through eight years of age. They found those who ate more fruit throughout their childhood had lower rates of asthma. Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma.

Vitamin C (Antioxidant)

There’s a great deal of research supporting the use of Vitamin C as a treatment of asthma, especially against exercise-induced asthma. It certainly won’t be a cure, but Vitamin C may provide some relief and reduce asthma symptoms.

Good sources of Vitamin C include: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, oranges, honeydew, kale, kiwi, mango, nectarine, papaya, snow peas, sweet potatoes, strawberries, tomatoes, and red, green, or yellow peppers.

Bromelain (Antioxidant)

This is an enzyme naturally found in pineapple. It has a strong anti-inflammatory effect that lasts a few hours. Although it can be found in all parts of the fruit, it is typically extracted from the stem. At least one study has found bromelain to be effective against asthma by limiting airway inflammation.   

Magnesium

Magnesium helps keep smooth muscle fibers (the kind in your lungs) relaxed. A study involving 68,535 female participants found a high intake of spinach is directly linked with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E (all antioxidants), and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) treatments with magnesium have been shown to help halt an asthma attack. Magnesium citrate is a better bet than magnesium oxide. Too much of the latter can make you run to the bathroom. 

Antioxidants and Omega-3 Fats

EPA and DHA (Eicosapentaenoic acid and Docosahexaenoic acid)

Keeping a favorable Omega-3 to Omega-6 fatty acid ratio is extremely important for preventing and managing inflammatory conditions. Omega-3 fats include EPA and DHA. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system. Here’s something you may not realize…the modern Western diet has negatively shifted this crucial balance by the availability of too much omega-6 on a daily basis from refined vegetables oils, processed foods, meats, and too little intake of omega-3 fats.

EPA and DHA are both effective for reducing your risk for numerous inflammatory conditions, including asthma.

Evening Primrose Oil

One exception to the omega-6 rule above is a uniquely beneficial type of omega-6 found in borage oil, evening primrose oil, black currant oil, spirulina (a blue-green algae), and hemp seeds. This oil supplies GLA, an omega-6 fatty acid which can have a positive anti-inflammatory effect and is a traditional treatment for asthma in some cultures.

If you’re interested in using any of these supplements, please talk to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

It's fairly common to experience some type of inflammation in some part of your body on a fairly regular basis, even if you don't realize it, such as what happens during exercise. As it turns out, there are some natural remedies for helping, and it may just take some small tweaks in your diet!