Natural Anti-inflammatory Remedies to get you Moving

Put Some Spring into your Step - Natural Anti-Inflammatory Remedies to get you Moving

By: Sarah Holvik, B.Sc. Nutritional Science

Spring is a great time to refocus our energies on healthy lifestyles.  It is a perfect opportunity to savour the flavours of delicious fresh seasonal fruits and vegetables, and start to exercise outdoors in the fresh air instead of at the gym.  Changing your exercise routine is great for the body, mind and soul, but it’s equally important to remember the integral part of healthy nutrition in creating strong and healthy muscles, joints and bones – not to mention a healthy brain.  Seasonal foods such as fresh garden greens, berries, avocados and asparagus and beets are all at their freshest and nutrient-rich during springtime, and provide essential nutrients that support a healthy and fit body.

Salad greens such as lettuce, arugula and spinach are rich sources of many essential nutrients, including fiber; minerals such as iron, calcium and magnesium; vitamins C, E, K and B vitamins; not to mention potent antioxidant phytonutrients including beta-carotene, lutein and zeaxanthin.  Calcium and magnesium are crucial for proper muscle and bone development and function; iron is needed to produce haemoglobin, which carries oxygen in the blood.  The iron in green foods such as spinach is less absorbable than the iron found in meats, but it does offer an additional source of iron that could be significant for non-meat diets.

Vitamins C and E are potent antioxidants that help to protect cells from oxidative stress and damage, which can result from increased exercise.  Recent research has put a spotlight on vitamin K for its robust functions in maintaining crucial metabolic processes such as blood clotting and inflammation, as well as its role in preventing degenerative diseases such as arthritis, osteoporosis, atherosclerosis and diabetes.  Vitamin K also plays a role in preventing decreased bone mineral density due to strenuous exercise.

Spinach and beets also contain betaine, a nutrient that is earning some more attention lately due to its anti-inflammatory effects on joints and performance enhancing benefits.  The use of betaine to enhance performance is supported by numerous scientific trials, with demonstrated benefits including less fatigue, greater general strength and greater endurance during recovery.  If you don’t like fresh beets, try putting some beet juice into a smoothie instead; a 2009 study indicates that beet juice has the same endurance-boosting benefits and can actually reduce oxygen uptake during exercise, making exercising less tiring and boosting stamina by up to 16%.

Beyond foods, certain high quality supplements are also excellent for making sure your exercise performance is at its best.  Fish oils from fatty fish such as salmon or mackerel, which contain healthy omega-3 fats, are proven to reduce stiffness and improve joint flexibility, along with providing a myriad of other health benefits.  Certain herbs and spices, such as turmeric and ginger, also support joint health due to their anti-inflammatory action.  Furthermore, recent research indicates that a natural mineral supplement called SierraSil® also provides relief of joint aches and pains and helps to increase flexibility and mobility, and reduce post-exercise stiffness. 

There are many ways to take advantage of the season and make sure your body is in the best shape to increase your activity levels.  By taking advantage of natural remedies and adopting a healthy lifestyle emphasizing fresh foods, exercise and high quality supplements, you can really take control of your health and make the best of the spring season.