Eating For Yoga
Foods to Support Joints and Speed Recovery
Yoga's power to transform the body -and one's life- is what draws many to the practice. Any process of rebuilding requires raw materials, and in the case of the body, that means the proper foods.
Just as you wouldn't build an ashram out of random trash, attention to nutrient function -not just taste or whim -should inform your approach to rebuilding the temple of your body. That's because the kinds of food you choose can greatly affect energy levels, recovery time, as well as the health of the muscles, joints and bones you are reconditioning.
Support Healthy JointsBroccoli: Cruciferous veggies contain sulphoraphane, a compound which triggers your body's own antioxidant defenses. New research suggests this process may block the COX-2 enzymes that trigger inflammation. Broccoli sprouts are one of the most potent sources of these indirect antioxidants, which you'll also find in cabbage, cauliflower and Brussels sprouts.
Cherries: A top source of anthocyanins that may reduce inflammation and possibly lower blood levels of uric acid (which can accumulate in joints, causing the pain associated with gout).
Pineapple: The only natural source of bromelain\u2014a proteolytic enzyme that acts as a "clean-up crew", digesting dead protein cells in case of injury or run-of-the-mill micro-tears that are part of the muscle-building process. Research suggests the bromelain in pineapple can also help reduce inflammation and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C (helps promote collagen formation and improve iron absorption) and manganese (supports metabolism and bone density).Â Â
Spring Back From SprainsRed Bell Pepper: Just one contains over 470% of your daily vitamin C needs (yellow contains 450% and green 190%). Vitamin C can help speed recovery from minor sprains by spurring collagen synthesis. According to a Boston University study, people getting under 150 mg daily of vitamin C had faster cartilage breakdown. Other top sources of C: citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomato, kale, collard greens and sweet potato.
Black Cod: Move over salmon! Black cod has even higher levels of omega-3 fatty acids, which may help reduce inflammation. Flounder, halibut and sardines also contain this healthy fat, as do flaxseed oil, walnuts, tofu and leafy green vegetables.
Build a Better BackboneKale: There's more to strengthening your spine than "cobra" and "camel." Kale is one of the healthier sources of calcium, which helps hold the line against bone loss. A serving of kale (1 cup cooked) also provides nearly 1,000% of adequate intake for vitamin K\u2014which enhances mineral binding capacity of bone proteins.
Button Mushrooms: An unexpected source of vitamin D, adequate levels of which help support joint health. The mechanism may be greater absorption of calcium. Sunshine enables your body to produce vitamin D, while other top sources include oysters, sardines and fortified non-fat dairy.
Minimizing Muscle PainBananas: You know the complex carbohydrates in bananas are a healthy source of lasting energy, but what if that energy inspires you to overdo it? Potassium can also help you avoid muscle cramps, as it's one of the electrolytes that allows muscles to contract and relax (calcium, magnesium and phosphorus are the others). Potatoes, broccoli and kiwi are other healthy potassium sources.
White Beans: In addition to supplying nearly half of your potassium needs for the day, white beans are a healthy vegetable source of protein, important in rebuilding muscle as well as supporting the collagen synthesis involved in healing.
Oats: Contains zinc (supports cell repair), manganese (for collagen formation), copper (required for cross-linking collagen) and protein (to relieve soreness).
Tea: Green and black tea contain flavonoids, antioxidant compounds that may block the production of prostaglandins, which cause inflammation and pain.
There's only one thing that rivals the importance of choosing the right foods for providing a proper foundation for your practice- and that's avoiding the wrong foods.
While I'm all for the yogic values of non-judgment and moderation, here's a little dietary tough love that will have your body loving you back. Pass up the pork rinds. Limit the red meat. Diets high in animal fats are linked to an increased risk of colorectal cancer and as much as a 33% greater risk of breast cancer. Plus, all that artery clogging saturated fat won't help your circulation when demanding postures require optimum blood flow.
The same goes for high sodium dinners and trans-fat-filled treats. By increasing blood pressure and decreasing HDL (good cholesterol) they both undermine two of the gifts of regular exercise like yoga (lower blood pressure and higher HDL).
Finally, remember that a healthy human body is over 50% water, so limit caffeinated drinks that can increase dehydration, while always keeping that water bottle nearby.
With proper diet and diligent practice, your muscles, joints, bones -and taste buds- will soon be saying "namaste."
Source: by Jennifer Grossman
Additional Information: Jennifer Grossman is the Vice President of the Dole Nutrition Institute.