“But depending on the severity of the injury, the calories a person needs can increase from 15% to 50%. If crutches are used for movement, they require 2 to 3 times more calories per day than before. Therefore, calorie restriction is not recommended. In addition, the abrupt change in caloric balance can lead to loss of muscle mass.
On the other hand, it must be taken into account that the over-consumption of food that leads to a positive calorie balance, can contribute to increased body fat, loss of muscle mass and enhance inflammation “, points out Mr. Eumenes P. Karafillidis, Clinic Dietitian – Nutritionist, Director of the Dietetic Department of Metropolitan General.
Ideal foods for wound healing are:
• Protein, especially foods rich in leucine
• Dairy products and other foods rich in calcium
• Foods rich in vitamin C.
Protein is the key to healing injured muscles, so increasing protein to 1 gram per kilogram of body weight has been shown to have a beneficial effect. And to maximize the effect, it is recommended to be evenly distributed in the three main meals of the day, aiming at at least 20 grams per meal, while snacks are good to contain small amounts of protein.
Foods high in leucine, the amino acid that stimulates muscle protein synthesis, are dairy products, beef, poultry, pork, fish, eggs, tofu and beans. Dairy products also provide calcium, which is important for bone health. Vitamin C is important for collagen production, so it would be good to include fruits and vegetables in every meal or snack.
In addition, vegetables that are high in nitrates such as beets, arugula, celery and spinach can help heal wounds and repair bones.
Also, alcohol can adversely affect muscle mass and also slow down wound healing.
Foods and pain management
There are foods and drinks that have a beneficial effect in controlling inflammation so they can reduce pain from the injured part of the body that is inflamed.
These foods are the following:
• Cherry juice
• Berries
• Beets
• Pomegranate
• Ginger
• Safran
• Turmeric
• Cold water fish.
Cherry juice contains phytochemicals called anthocyanins that work against inflammation. Berries contain polyphenols and beets nutritional nitrates and can help reduce muscle soreness. Berries and beets are added to a variety of foods and beverages, such as smoothies, salads, and yogurt, making them easy to incorporate into your daily diet.
“Since when a part of the body is injured physical activity decreases, it is necessary to give due importance to the muscular strength that is threatened. Pomegranate consumption can slow down the pace
loss of strength associated with inflammation. Spicy foods and turmeric can also reduce muscle soreness. Ginger and saffron act as analgesics (reduce pain) as well as anti-inflammatory.
“So turmeric and saffron can be added to savory dishes such as soups, stews and sauces, while ginger is suitable for both savory and sweet dishes,” explains the doctor.
Cold-water fish such as salmon, tuna and sardines, as well as chia seeds and flaxseed provide omega-3 fatty acids, which have anti-inflammatory effects.
Equally important is limiting the intake of added sugars in desserts, soft drinks and sweets to reduce inflammation.
Foods to boost the immune system
• Fermented foods
• Vitamin C from natural sources (fruits and vegetables)
• Foods rich in zinc.
Maintaining a healthy immune system is the focus of any illness and / or injury. That is why it is extremely important to aim for a satisfactory intake of calories, proteins, vitamins and minerals. Exposure to harmful agents of the immune system, such as alcohol, should also be avoided.
Still, taking care of our gut is important to support a healthy immune system. Fermented dairy products, such as yogurt, contain probiotics that help the gut function properly. Similarly, fruits and vegetables, especially citrus fruits and their juices, green leafy vegetables and tomatoes are excellent sources of vitamin C, which plays an important role in the development of immune cells.
As zinc deficiency is associated with a weakened immune system, it is recommended to eat foods high in zinc such as beans, chickpeas, beef and zinc-rich cereals.
Conclusion
“The healing of pain, the strengthening of the immune system and the support of the organism after injury can be achieved by creating a therapeutic diet plan, rich in nutrients”, concludes Mr. Karafyllidis.
Writes:
Mr. Eumenes P. Karafyllidis, Clinical Dietitian – Nutritionist,
Director of the Dietetic Department of Metropolitan General
Follow Skai.gr on Google News
and be the first to know all the news
