We all know a well-balanced diet is a good idea, right? But do you know the best current evidence on foods for optimal recovery and healing after surgery or injury? There are many supplements on the market, which can be expensive, but here are six easy additions to your meals or snacks that can promote your recovery and help you get back to your best more quickly. As a physical therapist, I’ve learned that there is a significant correlation between how we fuel our bodies and their ability to heal and recover from trauma, broken bones, soft tissue injuries, or surgery.
1. ginger
Ginger contains an anti-inflammatory, antimicrobial, and anti-nausea compound. It’s also a pain reliever, with promising research suggesting it may decrease swelling and pain associated with muscle aches, headaches, osteoarthritis, and rheumatoid arthritis. It may also help regulate blood sugar and blood pressure. It’s generally considered safe in amounts under 1,500 mg. You can enjoy it in tea, sweets, and grated into stir-fries or add it to Indian or Asian cooking.
2. Omega 3 fatty acids
Omega-3 fatty acids found in walnuts, chia seeds, flax seeds, and fatty fish reduce chronic inflammation. There are three main types of this form of polyunsaturated fat: EPA, DHA, and ALA. Omega-3 fatty acids are proving to be excellent support for major health problems such as cardiovascular disease, cancer, diabetes, and autoimmune diseases like lupus, Crohn’s disease, psoriasis, and RA. They show promise as a neuroprotectant for depression, concussion recovery, and reducing the risk of Alzheimer’s. Omega-3s can help with joint pain and may even help strengthen bones. Consider eating walnuts as a snack, adding walnuts to your breakfast cereal or yogurt, and increasing your intake of fatty fish, such as sardines, wild salmon, herring, bluefish, mackerel, or lake trout.
3. Turmeric
Turmeric is a spice with the powerful anti-inflammatory component curcumin, which may have implications for chronic conditions like osteoarthritis. It can reduce swelling and inflammation and shows promise for anticancer properties. Add it to your salads, meat dishes, and stir-fries.
4. Berries
Berries contain all kinds of powerful antioxidants—vitamins A, C, and E—and contain resveratrol (also found in red wine and dark chocolate) and flavonoids. No berry has a complete profile, so the variety is best for anti-inflammatory benefits.
5. Broccoli
Broccoli is a powerful superfood that is high in antioxidants that reduce free radicals, thereby reducing telomere shortening, which is implicated in one theory of the aging process. So this is both anti-cancer and anti-aging! It’s best cooked to maximize its numerous micronutrients, including vitamins A, C, and K, and folate, as well as the minerals potassium, phosphorus, zinc, manganese, magnesium, calcium, and iron.
 6.  Peppers
Peppers contain capsaicin, the active ingredient that controls inflammation and boosts metabolism. Capsaicin has been shown to block substance P, which is associated with the inflammation of nerve fibers, one of the steps in pain processing in our central nervous system. In general, the heat of peppers correlates with higher amounts of this powerful phytochemical. Red bell peppers have the highest amounts of beta-carotene and vitamin C. Popular hot peppers include chipotle, Anaheim, ancho, habanero, cayenne, and jalapeño. Research is ongoing into their role in treating the symptoms of arthritis, different types of headaches, bacterial infections, and autoimmune conditions such as irritable bowel syndrome.
In conclusion, there is always more to learn from ancient traditions and folk remedies that show promise under rigorous modern study. We encourage you to speak with your physical therapist today about healthier food choices to enhance your health journey.
