Nutrients, Vitamins & Inflammation

The information you’re reading is information I learned regarding injuries acquired by athletes and more pre and post surgery. I hope you find it interesting.

Recipe For Reducing Inflammation

• Fish Oil Plus Olive Oil
• Raw Mixed Nuts
• Avocados
• Flax Oil
• Ground Flax and other seeds
• Selenium (200mcg daily): Evidence shows that areas of Africa with high levels of selenium in the diet have lower susceptibilities to many viruses. This may be due to selenium’s effects on glutathione, an important and necessary component of an effective immune response.
• Vitamin D (2000-4000iu daily): Studies show that high serum levels of vitamin D seems to protect against any tendencies of respiratory viruses to trigger more severe consequences (such as acute respiratory distress).
• Andrographis: Long known in traditional Chinese medicine as an effective natural medicine against respiratory infections, Andrographis has also been shown to inhibit processes inside the cell that are corrupted by the virus in its attempts to reproduce itself.
• Stinging Nettle Root: A well known herb for prostate wellness, the root of the herb Urtica dioica contains a lectin with known antiviral qualities that has in fact been shown to be effective against similar strains of Coronavirus.
• Elderberry: Long known for its anti-viral properties, elderberry may help block attempts by the virus to enter the cell by inhibiting an enzyme used to drill through the cell membrane.
• Other foods to consider: Leeks, onions and garlic contain ‘monocot mannose binding lectins’ and because of this quality may help block coronavirus. Media and so-called experts have been stating that ‘garlic is ineffectual’ but it seems they are ignorant of these attibributes.

Recipe For Promoting Inflammation

• Omega 6 fats, vegetable oils (corn, sunflower, cottonseed and soybean, etc.)
• Most processed foods

Other Nutrients and inflammation

• Tumeric; 1 tsp per day, 400 - 600 mg extract 3 times per day
• Garlic; 2 - 4 whole cloves per day, 600 - 1200 mg extract per day
• Bromalain; 1 cup pineapple per day, 500 to 1000 mg daily
• Boswellia; 300 mg 3 times per day

NSAIDS (ibuprofen, naproxen sodium, celecoxib, etc.)

• NSAIDS might hinder injury healing, best reserved for acute phase (5 days post injury)

Protein Intake: 1 gram per pound of body weight

• Men: 2 palms, Women: 1 palm; with each meal (lean meats, lean dairy, eggs, vegetarian proteins, or supplements

Carb Intake: maintain stable insulin - unprocessed each meal

• Vegetables and Fruit: 1 to 2 fists of veggies or fruits with each meal
• Starches: Men: 2 golf balls, Women: 1 golf ball of minimally processed carbs with each meal (whole oats, yams, beans, whole grain rice, quinoa, etc.)

Fat Intake: 1/3 fat intake coming from each type 1:1 omega 3:6 ratio

• Fats: Men; 2 thumbs, Women 1 thumb of avocado, olive oil, mixed nuts, flax seeds with each meal, 3 - 9 g of fish oil should be added to diet
• High Omega 3 and mono fats, some with each meal
• Meals every three to four hours

Vitamins/minerals for recovery

• If you’re deficient in any of the following vitamins you need to supplement your diet. Vitamin A, Vitamin B, Vitamin C, Vitamin D, Calcium, Copper, Iron, Magnesium, Manganese, Zinc

Recent Studies Have Shown the Following Makes A Big Improvement for Injury Healing

• Vitamin A: 10,000 mg a day for 3 weeks
• Vitamin C: 2,000 mg a day for 3 weeks
• Copper: 4 mg a day for 3 weeks
• Zinc: 30 mg a day for 3 weeks
• Arginine: 7 g 2x/day: Stimulates protein synthesis, collagen deposition, wound healing
• Glutamine: 7 g 2x/day; Stimulates immune cell action, gut cell turnover, collagen synthesis
• HMB: 1.5 g 2x/day; Inhibits muscle protein breakdown, collagen deposition

Chronic Pain

• Glucosamine - chrondroitin - hylauronic acid; Have been shown to be affective in osteoarthritis but not acute injury.
• Natural Eggshell Membrane; New study showing significant reduction in joint pain and increased ROM in clinical and active people. Recommended dose 500 mg per day.