Fight Inflammation with Food

Maximize your diet to minimize NSAIDs use

November 30, 2010

Who wants to start or finish a run by downing pills? Sure, there are aspects of running that can hurt.  One might call an ultra event a journey in overcoming pain, soreness and inflammation. Even an easy 3-mile run can be a painful, daunting task when battling tendinitis, muscle strain or a generally aching body.

Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, are used to ease pain and inflammation, so it would only make sense to utilize them when we intentionally push the body to the point of pain and inflammation, right? Not so fast. The body may adapt better to training when left to heal without the use of anti-inflammatories; minimizing their use allows runners to listen to warning signs and adjust training with a clearer perspective. 

Taking ibuprofen before an ultra can actually increase oxidative stress on the body by reducing the kidneys’ ability to manage the by-products of a long and demanding endurance crusade. Pre-race consumption of NSAIDs can also contribute to electrolyte imbalances, which can have devastating effects during distance events.

Dietary adjustments provide the healthiest alternative to popping anti-inflammatory medications. Consider some of the following tips to reduce inflammation naturally. 

Does Your Daily Diet Contribute to Inflammation?

Diets high in refined starches like white breads, pastas, cereals, and other foods that contain no fiber and are high in sugar affect the body’s ability to cope with inflammation because blood glucose and insulin can be rapidly altered. Try eating more whole grains, oats, beans and sweet potatoes and other foods with a lower glycemic index to supply your body with the carbohydrates it needs to support your training. 

An imbalance in the types of fat in the diet promotes the production of inflammatory compounds and reduces anti-inflammatory compounds. More specifically, saturated and trans fats contribute to inflammation. These fats can creep into the diet by eating fried foods, fatty meats, butter, cream and other forms of full-fat dairy. However, all fat isn’t bad: Mono- and polyunsaturated fats have an anti-inflammatory effect. Choose olive oil, avocado, nuts, seeds and fatty fish when possible to increase these healthy forms of fat.   

Research suggests that a diet restricted in antioxidants increases indicators of inflammation. Eating fiber-filled foods that are also rich in antioxidants can help reduce inflammation even more. Great options include berries, whole grains, dark green leafy vegetables and many other brightly colored fruits and vegetables. 

Adequate protein in the diet also plays a role in reducing inflammation; however, as briefly mentioned, some forms of protein are better than others at fighting inflammation. Choose baked fish, dried beans and lentils, lean grilled or roasted meats and grass-fed beef.

Finally, some apprehension exists regarding gluten’s potential contribution to increasing inflammation in the body. The source of gluten is wheat, barley and rye and all of these ingredients are excellent anti-inflammatory food sources for runners who are not battling gluten intolerance, Celiac disease or gluten sensitivity — in such cases, gluten can produce an inflammatory response. It may be worth talking with your doctor to be screened and educated on an elimination diet if gluten is of concern.

What to Eat When

As perennially advised, runners should incorporate dietary changes during training; if a runner normally eats whole grains and feels comfortable with them throughout training, he or she should be fine to eat these foods before (and sometimes during) races. The downfall of eating whole grains before an endurance event is the higher fiber content — these foods can be very filling, making it difficult to eat enough to maximize glycogen stores and eat enough calories. Before a long-distance race, I even have to fall back on more refined choices just to eat enough. In addition, those who feel that they are fiber sensitive may want to back off from consuming too many fiber-rich foods the day before a big race.

Most often, I recommend a mix leading up to an endurance event: Eat some whole grains with some refined grains. Whole grains and other lower-glycemic carbs work well in the pre-race meal, again for those who are not fiber sensitive.

Those who limit fiber but want to maximize the anti-inflammatory diet before a race could have a ginger-infused apple cider, drink tart cherry juice, top pasta with fresh basil and include a couple of fish oil capsules if already part of their daily routine.