5 INFLAMMATION BUSTING SUPER FOODS
BY: VICKI HACKMAN
Hammer Peak Performance Tip: Chronic low-level inflammation may impair athletic performance and is associated with a range of health conditions. The article recommends addressing this with a diet that emphasises certain foods, alongside supplementation with EndurOmega and Tissue Rejuvenator.
As an athlete, you may be familiar with the redness, heat, swelling, and pain that can occur with injury-related inflammation. When functioning as intended, this immune response supports the healing process.
Chronic low-level inflammation is described as less noticeable. The article attributes it to persistent irritation, stress, and/or an overactive immune response. It states that chronic inflammation is associated with various diseases and conditions, including arthritis, heart disease, diabetes, some cancers, and Alzheimer’s disease.
The article states that factors such as a diet containing refined sugars and trans fats, exposure to environmental toxins, poor sleep, and/or over-training can contribute to chronic inflammation. It suggests that dietary changes (increasing foods described as beneficial and reducing foods described as harmful) and supplementation can help address it.
The article recommends increasing intake of the following foods:
1. Omega-3-rich fish and nuts. The article states that omega-3 fatty acids in Alaskan salmon, sardines, and herring have anti-inflammatory effects and may help reduce cardiovascular disease risk. It also notes omega-3 fats in walnuts and flaxseed. It recommends EndurOmega, described as Hammer Nutrition’s fish oil supplement, to support daily omega-3 intake.
2. Berries, including blueberries, strawberries, and raspberries. The article states that anthocyanins, the compounds responsible for their colour, are believed to contribute to their anti-inflammatory effects.
3. Cherries, particularly tart cherries. The article states that tart cherries contain a combination of plant compounds shown to reduce inflammation. It also states that research in humans supports reductions in post-exercise pain and inflammation and faster recovery. It further states that other studies found tart cherries (or tart cherry juice) reduced arthritis-related pain and inflammation, reduced gout attacks, and lowered triglyceride levels.
4. Cruciferous vegetables, such as broccoli, kale, bok choy, and Brussels sprouts. The article states that these vegetables reduce inflammation. It cites a study of more than 1,000 women in which those consuming 1.5 cups of cruciferous vegetables daily had fewer inflammatory molecules in their bloodstream compared with those consuming 1 cup or ½ cup daily.
5. Spices: ginger, cayenne, turmeric. The article notes long-standing traditional use of these spices for cooking and healing, and states that modern research is examining their active compounds and anti-inflammatory effects. It states that studies show ginger can reduce pain and swelling associated with osteoarthritis. It states that cayenne and other chillies contain capsaicin, used in topical creams for muscle and joint pain and for inflammation associated with psoriasis. It states that turmeric contains multiple anti-inflammatory compounds, including curcumin, and that studies support its use across various inflammatory conditions, including inflammatory bowel disease and arthritis. It also states that turmeric, along with boswellia, devil’s claw, and yucca root, are primary ingredients in Hammer Nutrition’s Tissue Rejuvenator.
The article concludes by recommending regular consumption of these foods and supplementation with EndurOmega and Tissue Rejuvenator, with the aim of supporting health and reducing exercise-related pain throughout the year.