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TOP ANTI-INFLAMMATORY FOODS TO SUPPORT RUNNERS HEALTH


Inflammation is the normal response of our body’s immune system to tissue breakdown (which happens often after a hard running workout), injury or an invasion of pathogens, such as bacteria. It is characterised by heat, swelling, redness and pain. Our immune system remains activated until the tissue is repaired, or the pathogens removed, at which point the body sends signals to reduce the inflammation. This is known as acute inflammation.


But not all inflammation is visible, it is also possible to have low levels with no symptoms, known as chronic inflammation. This occurs when the body is under constant physical and/or psychological stress. When that happens, the biochemicals that should repair our muscles instead destroy tissue and cause cells to malfunction. This can increase the risk of injuries, arthritis and cardiovascular disease. Foods can have a significant effect on our levels of systemic inflammation, certain foods increase it, while others lower it. We should try to limit our consumption of foods that cause inflammation, such as refined carbs, trans fats, processed meats, sugars and alcohol. Refined carbs food is only allowed for our pre-race or during a long-distance race. If we are consuming these, we will be triggering the body’s inflammatory responses, possibly compromising our health and performance. We should focus on adding the top anti-inflammatory foods to our diet.


All runners experience some level of inflammation. When we run or exercise, our muscles breakdown and afterwards we feel sore, which is an inflammatory response. But just because it’s the reason we’re feeling a little achy post-workout, inflammation isn’t necessarily a bad thing, it’s actually what helps initiate the healing and rebuilding process.

Inflammation is our body’s natural and vital response to stress, injury, illness, and infection. However, it can become a problem when it’s chronic, and that’s where diet and lifestyle play a huge role. Chronic inflammation can be caused by stress, lack of sleep, and processed foods. We should try to limit our consumption of foods that cause inflammation, such as refined carbs, trans fats, processed meats, sugars and alcohol. If we are consuming these, we will be triggering the body’s inflammatory responses, possibly compromising our health and performance. We should focus on adding the top anti-inflammatory foods to our diet.

can trigger unhealthy levels of inflammation. Many diseases, from heart disease to cancer, are now associated with chronic inflammation.

Due to so much uncertainty right now, many of us are experiencing high levels of stress. To combat this stress, we can pop pills and supplements, or we can fill our plates with anti-inflammatory foods. A bowl of soup is so restorative after a stressful day. An avocado can improve our mood. A smoothie made with fresh ginger can relieve bloating.


We should all lean into food as one of our best resources for healing. And we are so lucky, there is a long list of delicious and accessible foods that can help our bodies heal, which we have easy access to these good foods.

Top Anti-Inflammatory Foods:


  • Spices like ginger and turmeric

  • Fresh herbs like parsley and basil

  • Avocados

  • Beets

  • Leafy greens like kale and arugula

  • Wild salmon and sardines

  • Nuts and seeds

  • Extra-virgin olive oil

  • Legumes

  • Whole grains

  • Eggs

  • Berries and pineapple

  • Bone broth

  • Green tea

  • Dark chocolate (70% or higher cocoa content)


There’s another benefit to these delicious and nourishing foods: they’re soothing to our digestive system. Digestion plays such a vital role in keeping the rest of our body healthy. If our digestion is suffering, this can be a sign of chronic inflammation. Keeping a food journal for a couple weeks can help us identify and eliminate problem foods and discover which whole foods leave us feeling our best, and to support better and nicer runs.


Focus On Eating Good Anti-inflammatory Foods Regularly, Support Your Body Anti-Inflammation, Your Immune System And Overall Health, And Feel Better, Run Better, And Enjoy Nicer, Easier Runs!

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