Stages of Healing
Three are 3 stages of healing that the body goes through. These are inflammation, proliferation, and remodeling.
In the inflammation phase of healing, the body clears away damaged cells. It does this by flooding the area with cells and chemicals to start the repair process. This is why, when we sprain an ankle or other joint, we get swollen. All of these extra fluids and chemicals in the area can press on nerves and give us a signal to our brain that we are in pain. We want to manage this stage, not eliminate it, in order for the body to heal properly.
During the proliferation stage, most of the damaged tissues or cells have been removed and the body is creating new tissues and repairing what it can. This is where oxygen and other nutrients start to get through to the injury site. Proteins are laid down to start creating new tissues. This body does this efficiently, but haphazardly. Due to this we need to continue to use our bodies to help the alignment of the new tissue.
The final stage is remodeling. During this stage, the new tissue is degraded and replaced with stronger tissue. Minerals are deposited (for bone injuries) to help increase stiffness.
How Does What I eat Affect the Stages of Healing?
Foods that we eat are great. They give us energy, sustenance, and make us feel good. There are 3 macronutrients that we all should be aware of; Protein, Carbohydrate, and Fat. These are all sources of energy that the body needs. Protein is the primary source for muscle creation, carbohydrate and fat provide the body with energy, and fat also adds some cushioning to help protect joints and our vital organs.
Some of the foods we eat have inflammatory effects, some help the body repair tissues, and others provide the vital micronutrients (there are too many to address in this post) to help the body function optimally.
When we are injured, we want to focus on decreasing our intake of inflammatory foods in order to manage inflammation, increase foods that support our immune system, and increase foods that help with repair and rebuilding.
What Are Inflammatory Foods?
The foods that increase inflammation and/or make it harder for the body to decrease inflammation are sugar, saturated fats, trans fats, Omega-6 fatty acids, refined carbohydrates, gluten, casein, aspartame, and alcohol. While we don't recommend avoiding particular foods, we do recommend leaning towards whole foods, especially when you are injured. Whole foods means any vegetables, fruit, or meat that you would find along the outer circle of a grocery store. Avoid any processed food (things that come in a box) and/or sugary drinks as much as you can.
It is important to note that you do not need to quit these cold turkey. It is best to try to limit how much you intake instead. We all know that you occasionally need a sweet treat or a glass of wine at the end of the day.
How do I give Myself the Best Chance at Healing?
We recommend you intake a majority of whole, unprocessed foods from a variety of sources. This includes and increased intake of protein and anti-inflammatory foods. Anti-inflammatory foods include Omega-3 fatty fish (also a good protein source), dark berries, brocolli, avocado, peppers, mushrooms, grapes, green tea, extra virgin olive oil, and our favorite, dark chocolate!
This blog post is not designed to be medical advise. We are trying to give you the best chance at healing that you can possibly have. It is strongly suggested, that if you are injured, that you speak with a medical professional about the best strategy for getting better and returning to the activities that you love to do.
Sources:
Berardi, John et.al (2018). The Essentials of Sport and Exercise Nutrition. Precision Nutrition Inc.
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