Eat these foods to minimize muscle inflammation. Inflammation is a response process triggered when the body detects foreign invaders or has been put under high stress, like many experience following a tough workout or a return to the gym after some time away. While this reaction is completely normal, it can be uncomfortable. Luckily, there are some simple ways to support your muscles for optimal recovery.
Causes of inflammation
During a workout, muscle fibers can tear and break down. Because of this, following the activity, the muscles that were put under stress receive a rush of blood and swell up. This is the inflammatory response of our bodies as they attempt to heal the broken-down muscle fibers.
The problem with inflammation
Inflammation diminishes our regenerative capacity, meaning that our muscles will not be rebuilt as well as they should be if they are not properly nourished during this time. By reducing inflammation, we are able to rebuild our muscles properly, speed up the recovery process and decrease muscle soreness (also known as Delayed Onset Muscle Soreness, or DOMS) that would typically develop a day or two after a workout. In order to alleviate this inflammation, we turn to anti-inflammatory foods.
Anti-inflammatory foods
There are plenty of foods that consist of anti-inflammatory nutrients like:
- omega-3 fatty acids
- magnesium
- polyphenols
- prebiotics
- probiotics
According to a study published by the American Heart Association, fish oil supplements containing a specific formula of omega-3 fatty acids were shown to reduce inflammation. Consuming foods that naturally have omega-3 fatty acids are also beneficial to reduce inflammation. These include:
- flaxseed
- chia seeds
- canola and flaxseed oil
- walnuts
- fatty fish such as salmon, mackerel, tuna and sardines
Magnesium is another great nutrient that can reduce inflammation.
A study published by the National Library of Medicine acknowledged that there are several cross-sectional studies that have reported an inverse association between dietary magnesium intake and inflammation. This means that by increasing the amount of magnesium in your diet (preferably from foods naturally high in magnesium, as opposed to a supplement), you are decreasing the amount of inflammation in your body. Magnesium can be found in foods such as:
- spinach
- pumpkin seeds
- chia seeds
- almonds
- walnuts
- cashews
- peanuts
- black beans
- kidney beans
- potatoes
Another essential nutrient for anti-inflammation are antioxidants. Antioxidants are substances that prevent or delay cell damage. They have been found to reduce inflammation greatly and are abundant in fruits and vegetables, especially those of darker color. Along with antioxidants, prebiotics and probiotics were also found to contribute to a reduction in inflammation. Foods high in prebiotics are:
- oats
- asparagus
- dandelion greens
- leeks
- bananas
Foods high in probiotics are:
- yogurt (look for yogurt that has live or active cultures of probiotic bacteria)
- sauerkraut
- kimchi
- pickles
When recovering from a workout, it’s important to reduce muscle inflammation through all mediums of maintenance, such as ice and rest, but arguably the most important aspect to pay attention to is food consumption. The window of time to refuel after a workout is about 30 minutes for females and 1 hour for males. Use this time wisely and select foods that will aid in reducing muscle inflammation. By incorporating these foods into your post-workout routine, you will speed up muscle recovery and reduce the onset of DOMS, allowing you to feel stronger in the days following.
Health conditions related to muscle pain
All-over muscle pain or constant muscle pain that doesn’t resolve on its own may indicate that an underlying health condition is the root cause behind your pain. Chronic muscle pain may also be caused by the use of certain drugs and medications.
Here are a few of the common health conditions related to muscle pain.
Nutritional deficiencies
Low levels of vitamin D, an important nutrient, have been linked with muscle pain [2]. Other symptoms of vitamin D deficiency can include fatigue, muscle twitches, and depression [3]. To check your vitamin D level from home, take the Everlywell Vitamin D Test.
Thyroid conditions
Hypothyroidism and hyperthyroidism are common thyroid problems that can cause muscle pain and additional symptoms including muscle weakness, mental cloudiness, and fluctuations in weight. When left untreated, thyroid problems can lead to cognitive decline, heart disease, and other hormone-related problems, such as irregular menstrual periods and infertility. If you think you may have a thyroid problem, an at-home thyroid test allows you to measure levels of thyroid hormones and TPO antibodies.
Fibromyalgia
Fibromyalgia is a chronic condition that causes all-over body pain and pain sensitivity. The exact cause of fibromyalgia remains unknown, although this condition is thought to be caused by trauma or physical stress, repetitive injuries, and viral infections. Common symptoms of fibromyalgia include deep muscle pain, joint pain, fatigue, depression, and sleep problems [4].
Viral infections
Polio and the flu are common viral infections that can cause all-over muscle pain. Polio cases in the U.S. are rare thanks to widespread vaccination, though flu affects approximately 8% of the U.S. population every year [5]. Common flu symptoms include fever, cough, sore throat, headaches, vomiting, and diarrhea.
Myofascial pain syndrome
Myofascial pain syndrome is a chronic condition caused by a stimulus acting on trigger points in the muscle, resulting in pain. Chronic muscle pain, muscle spasms and stiffness, fatigue, and sleep problems are common symptoms associated with myofascial pain syndrome. This condition can be effectively treated using physical therapy and exercise, though medications such as pain relievers and sedatives may also help reduce symptoms.
