When in pain, nutrition and supplementation can often be overlooked. That's because what we eat within a short period of time may not feel like it can affect pain immediately. However, proper nutrition and supplementation can support the healing process and get you feeling better sooner.
When looking at nutrition and supplementation’s effects on pain, we'll have to look at its effects on tissue health. Specifically, fascia is the connective tissue that surrounds muscles, bones, and organs, providing support and structure to the body. It plays a role in movement, flexibility, and joint stability.
Macro and micronutrient health can also influence the overall health of muscle tissue and organs in the body, which all impact pain and the inflammatory process and our body's ability to recover. Here are a few ways in which nutrition might be related to fascial health:
- Omega 3 Fatty Acids are Anabolic and Anti-inflammatory: Fish oils are often touted for their cardiovascular and anti-inflammatory benefits, but more research is supporting its beneficial role in supporting muscle growth This is due to its sensitizing effect on the molecular signaling that regulates protein synthesis. In other words, fish oil can help support the process of muscle protein synthesis (MPS). From an inflammatory standpoint, the resolution of inflammation is managed through Omega 3 fatty acid metabolism called specialized pro-resolving mediators (SPMs). SPM’s have been shown to reduce the production of proinflammatory markers.
For a clean fish oil option, Omega Super 800 from Platinum Naturals is a highly concentrated fish oil and contains 800 mg of combined EPA and DHA in each capsule. Studies have shown that up to sensitivity to amino acids and the response of muscle protein synthesis.
- Collagen synthesis: Fascia is mostly made of collagen, so it only makes sense that we indirectly and directly increase collagen intake during times of rehabilitation. Nutrients such as vitamin C, amino acids (especially proline and glycine), and copper are essential precursors for collagen synthesis. Diets that lack these nutrients may negatively impact the body's collagen production, which affects fascial health.
- Curcumin Oil and Multivitamins: Chronic inflammation not only slows the healing process but could set the stage for future injuries. This is because inflammation can contribute to the breakdown of connective tissues, including fascia. This is why a multivitamin like activ-X that includes omega-3 fatty acids and a wide array of antioxidants, may help reduce inflammation and support the overall health of connective tissues as they heal. On top of a general multivitamin, including an anti-inflammatory specific supplement like curcumin has been shown to contain at least 43 naturally occurring components that have a host of benefits including antioxidant activities.
- Nutrient absorption: What's the point of eating and supplementing if we can't absorb essential nutrients from the food and supplements, we ingest? Supporting the body's ability to digest and assimilate food by supporting gut health while using supplements use lipid-based delivery system like Omega Absorb in order to ensure you're maximizing nutrient absorption.
The impact supplementation and nutrition have on injury is a long game but can transfer into preventative health once you're over the injury. As always, it's advisable to consult with a healthcare practitioner to build the right game plan for you.
- Rehab Nutrition
- High Protein and minimally processed foods
- SPM’s
- Fish Oil and Anabolic Response
- Muscle Mass and Omega 3’s
