You Are What You Eat: The Role of Nutrition in Injury Recovery and Prevention

In today’s information-rich world, it’s easy to find conflicting opinions between “experts” in various disciplines. There is no shortage of controversy around many topics that people care about. You would be hard-pressed, however, to find any doctor, dietician, or otherwise-qualified expert that would deny the connection between a person’s diet and their physical health. The nutrition we consume is inexorably linked to our body’s ability to grow, heal, and thrive. Our body’s cells need vitamins, minerals and nutrients to perform their vital tasks. Consuming foods that do not contain enough of what our bodies need can tax our digestive systems and, in many cases, can do more harm than good.

Obviously, the connection between nutrition and physical health extends beyond the day-to-day activities of our lives. When we are recovering from an injury, our internal nutritional ecosystem can have a powerful impact on the speed and effectiveness of that recovery. Likewise, nutrition can also play an important role in helping to prevent injury.

The Healing Process

The human body is designed for healing. The process by which our body’s repair themselves after injury has been widely studied and is fairly well understood. Of course, there is always more to learn, but we have some pretty good ideas about the healing process. Healing proceeds through multiple stages known as inflammation, proliferation (or repair), and remodeling¹.

• Inflammation: During the inflammation stage, the site of the injury may become swollen and/or sensitive to the touch. Inflammation is your body’s way of protecting the site from further injury and setting up the repair process.
• Proliferation (Repair): The repair stage begins during the inflammation stage, typically within 24-48 hours after injury. During repair, your body will build new tissue and new blood cells. This new tissue is “immature” and not able to fully tolerate the force your body typically endures.
• Remodeling: During the remodeling stage, the “immature” tissue created during repair becomes more organized and structured, ultimately becoming the “mature” healthy tissue your body is used to.

Obviously, during each of these stages your body is doing work and using energy. Your body's ability to do this work is largely dependent on the minerals and nutrients available to it. This is where nutrition plays a key role. There are many complex processes taking place during healing, and your body can only work with what it's got.

Nutrition’s Role in Injury Recovery

While your body is repairing and building new tissue after an injury, it is using proteins, vitamins and minerals. If your body is lacking in any of these essential ingredients, the recovery and healing process will naturally be slowed. Protein, for example, can help minimize muscle loss while you recover. A healthy diet can help ensure that your body has all the tools it needs to repair itself and get you on the road to recovery.

There are some foods that are known to help control inflammation in your body, and can be helpful in healing. Some of these anti-inflammatory foods will include omega-3 fatty acids, vitamin C, and polyphenols². Omega-3 fatty acids can be found in fatty fish, like salmon, mackerel, and tuna. It can also be found in some nuts and seeds. Vitamin C, or ascorbic acid, is common in many fruits and vegetables. Some well-known sources include citrus fruits and bell peppers. Polyphenols are found in many plant-based foods, including whole grains and olive oil. Polyphenols are also present in coffee, tea, and even dark chocolate.

Nutrition’s Role in Injury Prevention

While nutrition’s role in injury recovery is easy to understand, it’s also important to consider the role it plays in preventing injury in the first place. A healthy diet can contribute to muscle strength and flexibility, reducing the risk of strains or tears. Important nutrients like calcium, vitamin D, and magnesium can contribute to strong, healthy bones to help prevent fractures. Foods that are rich in collagen and antioxidants can help you maintain strong, healthy joints that are less susceptible to overuse injuries.

We all realize that nutrition is an important part of our health, and healthy eating habits are good for everyone. Taking good care of our bodies allows our bodies to take good care of us when we are struck by injury or illness. We are learning more every day about how natural interventions like nutritional supplementation and physical therapy can help people recover from injuries.

If you or someone you know is suffering from an injury, and you want to get the most out of your body’s natural healing abilities, make sure you make good dietary choices, and reach out to a physical therapist who can help you get the most out of your healing journey without having to rely on drugs or surgery.

Sources:

1. Biddell, Stephanie. “The 4 Stages of Healing after an Injury.” Chipperfield Physiotherapy | In-Home Physiotherapy, Massage, Kinesiology, Acupuncture and Occupational Therapy, 20 Oct. 2023, chipperfieldphysio.ca/blog-1/the-4-stages-of-healing.
2. Snead, Lara. “Anti Inflammatory Diet.” Johns Hopkins Medicine, 4 Apr. 2023, hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet.