Does our nutrition matter when it comes to our pains and injuries?

Some may think to yourself “No duh! The heavier I am the more weight my joints have to hold.” Yes this is true… but that’s actually just a small portion of the picture.

Case and point- I have worked with hundreds of clients that would be considered “lean and tone” but were still dealing with chronic pains and injuries, and I have worked with hundreds of clients that would be considered “overweight” that were able to realign their bodies to support their weight regardless of whether they were dozens of pounds above their “ideal weight.”

So in essence the point is, if we functionally rehabilitate and recondition our body’s alignment then our weight doesn’t matter as much (at least in terms of our injury recovery/prevention).

BUT, that doesn’t mean what we eat doesn’t matter…

So, let’s talk about anti-inflammatory nutrition and how it relates to our health, because the foods we eat cause a certain inflammatory response. This is normal, and healthy, in controlled quantities… similar to how doing 50 push ups and 100 squats might be a great healthy workout for someone, even though it technically breaks down muscle tissues and causes an inflammatory response… 

But too much of a good thing can then chronically inflame us… similar to then doing 50 push ups and 100 squats, everyday without any rest…  this makes our bodies waste energy that it could use in repairing our injured/aggravated tissues. 

So what foods are chronically inflaming us? Here are some guidelines as to what foods we need to eat and those we need to be wary of:

  1. WARY OF- First and foremost are processed foods. Most processed foods (especially the one with ingredients that you can’t pronounce) are the most important things we need to be conscious of and try to minimize as much as possible. 
  2. EAT MORE- True vegetables- cruciferous, stem, bulb, root, and flower vegetables. We should be getting 4-6 servings a day, if not more, and most are between 1-2 a day.
  3. WARY OF-  “Fruit veggies” disguised as vegetables (meaning anything with seeds- tomatoes, squash family, peppers, cucumbers etc). Most of us need to be getting between 4-6 servings of veggies per day, but aren’t even close because we eat things like zucchini or tomatoes and think we ate enough. This isn’t to say “fruit veggies” aren’t good for us, but they don’t react in our bodies the same as true vegetables do (mostly due to amino acid differences in the skin/seeds) so they shouldn’t replace this much needed category!
  4. EAT MORE- Healthy fats like nuts, seeds, healthy oils (like coconut, olive, avocado, MCT), avocado, olives, and grass fed butter/ghee. 
  5. WARY OF- We need to be careful of “low quality protein” that is coming from sources that feed their cattle, poultry, and fish, corn and soy that really messes with animals, and in the process we end up eating relatively unhealthy meats. 
  6. EAT MORE… or less- High quality protein. First, we aren’t carnivores so we don’t need animal protein with every meal, but having a serving or two of high quality protein each day is great! High quality is- grass-fed, pasture-raised or wild caught- cattle, poultry or fish. BUT too much of anything is bad, so again one or two servings is great… 3-6 servings a day is a bit overkill and can harm your gut and PH levels.
  7. WARY OF- Eating starches, fruits, and anything that raises your blood sugar, on an everyday basis. Starches, fruits, sugar, etc are all great for us at times! But we don’t need to raise our blood sugar and turn on our pancreas (for insulin production) every single day… It’s good to give yourself a break and work into ketosis for a period of time.
  8. EAT MORE- Dietary Fiber. Try to eat an assortment of different fibers from veggies, fruits, whole grains, legumes, beans, and other starchy plant foods. We just have to be cognizant of how many servings at one time we are having, as well as giving ourselves breaks where we don’t eat all of these things everyday.

Here’s what works for me:

Please take note that this is how I typically eat, because this is what works for me, but you need to find the balance that works for you by paying attention to what your body tells you.

Monday, Tuesday, Wednesday and Thursday, I stick to a variety of non-starchy vegetables and healthy fats along with a little bit of animal protein (mostly wild caught fish). I also like to intermittent fast on those days as well.

Then, starting Thursday night, I will incorporate healthy starches back into my diet: various potatoes (sweet potatoes and white potatoes), beans or legumes, nightshade fruit-vegetables, rice, quinoa, and other whole grains. Then from Thursday night through Sunday night, I will reduce my fat intake and reduce a little bit of my “true vegetable” intake, and I replaced those with the healthy carbohydrates that I just listed as well as organic fruit. 

Hopefully this guideline helps you make some lifestyle tweaks to how you eat to improve your body from the inside out! If you have questions, or other topics you’d like to hear about feel free to reach out to us on Facebook or Instagram @healthbyratio.