Anti-Inflammatory Diet

August 15, 2008 at 6:07 pm | Posted in General Running Information | 1 Comment

As a runner, inflammation in the body increases after hard and/or long workouts. One of the ways to help counteract this inflammation is through nutrition. Following an anti-inflammatory diet will help decrease pain in the body as well as help speed healing.

One of the best things you can take are fish oils. Fish provide a good source of omega-3 fatty acids. I encourage all my patients to take fish oil capsules, especially if they have an acute injury, as it keeps the body in a non-inflammatory state. There are a lot of options out there for fish oils, so when choosing one, make sure it contains the following:

  • EPA: Active anti-inflammatory in fish oil, mood-promoting agent
  • DHA: Builds brain synapses, Increases production of Serotonin and Dopamine (ratio of EPA to DHA should be at least 2:1)
  • GLA (Omega-6 fatty acid)-: Reduces inflammation and joint stiffness, helps maintain healthy skin and prevents aging and wrinkles, reduces UV damage from sun
  • Vitamin E- Antioxidant, helps prevent free radical oxidation

When you increase your essential fatty acid intake, you also need to increase anti-oxidants(Vitamin E, Vitamin C, Beta-carotene) which you can get through fruits and vegetables such as citrus fruits, green peppers, cabbage, spinach, broccoli, kale, kiwi, strawberries, carrots, squash, yams, tomato, cantaloupe, peaches, apricots; also nuts, seeds, whole grains, and egg yolk.   

Along with fish oil, a pain-free diet includes:

  • Organic Fruits and Vegetables
  • Organic Protein Sources
  • Eat breakfast and lunch to prevent hypoglycemia
  • Have snacks with a mix of protein, carbohydrates, and good fat
  • Use healthy oils for cooking, such as olive oil and walnut oil
  • Use fish oils

Studies have shown that taking fish oils eliminate the need for taking over-the-counter medication. Considering that OTC drugs also have side effects such as heart attacks, stroke, blood clots, kidney, stomach, and liver problems, as well as an increase of certain cancers, isn’t it nice to know there are natural things you can do to get the same benefit?



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  1. […] Another way to fight inflammation is through nutrition. Check out the anti-inflammatory diet. […]

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