Besides being good at the actual sport, a separator between the best of the best athletes is availability. Being healthy and available to help the team win consistently means taking care of your body. Creating healthy habits in the fuel you put in your body will help keep the body system running efficiently and effectively. For me, the constant wear and tear of a professional baseball career (playing, training, traveling, inconsistent work environments and rest environments) led to pain and soreness from inflammation and having to deal with trying to heal rapidly. Finding consistency for my body system wherever I could so I could be my best on game day meant enjoying meals that had anti-inflammatory properties in them more often than not.
Recovery is not a secret recipe… NUTRITION (high quality food), HYDRATION (urinating clear or near clear), and REST (sleeping at least 6 hours regularly, aiming for 8-9 hours when possible) to go along with a consistent training schedule keep athletes healthy and prepared to work. Feed the system to regenerate the muscle tissues, tendons, ligaments, bones and nervous systems and stress test those systems to keep them operating optimally.
Here is a list of foods that help fight inflammation naturally that I still to this day mix in to my daily food intake. I found this information online years ago and I am putting it here for you to benefit from as well.
1. Blueberries: Blueberries are excellent anti-inflammatory foods. They increase the amounts of compounds called heat-shock proteins that decrease as people age. When heat-shock proteins are in short supply inflammation, pain and tissue damage is the result.
2. Cayenne Pepper: Ironically, cayenne pepper turns DOWN the heat on inflammation due to its powerful anti-inflammatory compound capsaicin.
3. Celery and 4. Celery Seeds: James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds in his research, including a substance called apigenin, which is powerful in its anti-inflammatory action. Add celery seeds to soups, stews or as a salt substitute in many recipes.
5. Cherries: While many people opt for aspirin as their first course of action when they feel pain, Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is ten times more effective than aspirin at relieving inflammation.
6. Dark Green Veggies: Veggies like kale and spinach contain high amounts of alkaline minerals like calcium and magnesium. Both minerals help balance body chemistry to alleviate inflammation.
7. Fish: According to Dr. Alfred D. Steinberg, an arthritis expert at the National Institute of Health, fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines – compounds known to destroy joints and cause inflammation.
8. Flax seeds and Flax Oil: Flax seeds are high in natural oils that convert into hormone-like substances in the body to reduce inflammatory substances. Add ground flax seeds to smoothies, atop pancakes or French toast, and many other foods. Do not heat.
9. Ginger: Dr. Krishna C. Srivastava at Odense University in Denmark found that ginger was superior to non-steroidal anti-inflammatory drugs (NSAIDs) like Tylenol or Advil at alleviating inflammation.
10. Raspberries, 11. Blackberries, and 12. Strawberries: In Dr. Muraleedharan Nair’s later research she discovered that these berries have similar anti-inflammatory effects as cherries.
13. Turmeric: Research shows that the Indian spice frequently used in curries suppresses pain and inflammation through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects).
14. Walnuts: Like flax seeds, raw, unsalted walnuts contain plentiful amounts of Omega 3 fatty acids that decrease pain and inflammation. .
15. Avocados: In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds including carotenoids, vitamin C, vitamin E, and phenolic compounds. These substances have been shown to have significant antioxidant, neuroprotective, and cardioprotective activities
Green tea benefits
Grass Fed Beef benefits
Chia Seed benefits
Hot Peppers (jalapeños/ serranos/ habaneros…)
Coffee benefits
Proper Sleep benefits
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