Injured tissue requires oxygen and nutrients for healing. Your diet provides the nutrients you need to heal. For one week, journal about your current diet. Take careful notes on everything you eat and drink. After a week, assess your list. Focus on the following elements:
- Are you eating “browns” (unrefined carbs) Unrefined carbohydrates are in their natural state, and they contain all the naturally occurring nutrients that are beneficial to the body. Unrefined carbohydrates are rich in fiber, vitamins and minerals, which are necessary for the production of energy in the human body. I refer to brown rice, whole wheat bread, multigrain bread, and sprouted bread as “browns”. If the answer is no, you need to eliminate those unrefined carbs and replace them with the “browns”. Natural food fiber is responsible for maintaining healthy blood sugar levels, and it acts as a barrier to the digestive system by controlling appetite. The recommended daily intake of natural fiber is between 20 to 45 grams. This amount of fiber can only be found in unrefined carbohydrates, especially wholegrain bread and cereals, brown rice, beans, oatmeal, bran cereal, millet, barley, couscous, wheat, vegetables, and lentils.
- Do you “eat your veggies”?
- We are not aware of any food group that matches cruciferous vegetables for what we would call integrated nourishment across such a wide variety of nutritional categories. There are important amounts of macronutrients including fiber, protein, and omega-3s in this group as well as showcase amounts of many antioxidant, anti-inflammatory, and detox-related nutrients. Many B-complex vitamins are unusually concentrated in cruciferous vegetables, as are certain minerals. This food group also contains its own unique set of phytonutrients-the glucosinolates-that are simply unavailable to the same extent in any other food group. By consuming all parts of plants from this group – including flowers, leaves, stems, stalks, roots and seeds – we integrate a remarkable wide range of nutrients that is broader than any food group subdivision. You should be getting at least 5-9 servings a day.
- Do you consume too much or the wrong kinds of protein? If you do, focus on healthy proteins full of omega-3 fats like small wild fish, nuts, and seeds, and dark green leafy vegetables.
- If you are not sure that you are getting enough nutrients from the foods you eat, the following nutritional supplements can aide in the healing process:
- Omega 3 fatty acids (from fish oil) – These help regulate the inflammatory process and support the pathway of primary inflammation. Be sure to get a good supplement with fish from deep cold waters.
- Amino acids – The building blocks of all connective tissue are a base requirement for cellular repair processes.
- Anti-oxidants – Prevent the buildup of free radical compounds in the area of chronic inflammation and will ward off degenerative changes in your tissues.
- MSM – A form of dietary sulfur aids in the healing of inflamed connective tissue and helps strengthen those tissues.
- Probiotics – These healthy gut bacteria are needed for the production of short chain fatty acids which feed your immune system and make immune related activities more efficient. This reduces inflammatory pain.
- Curcumin – This extract from turmeric, is a biological response modifier. It is a powerful anti-inflammatory.
Remember that water is the essential environment for all metabolic processes in the body and most people don’t get enough of it. Proper hydration facilitates cellular repair. You should drink a minimum of eight to ten 8-ounce glasses of water every day. Don’t drink it all at once! Space your water intake throughout the day.
Happy healing, and, eat your veggies!