Injury nutrition guidelines -
Another area is all about our gut bacteria, which is called the microbiome. This is the community of different strains of bacteria, some good, some bad.
The key food the good bacteria need is resistant starch as found in lentils, peas and beans, cooked and cooled potato, cold pasta salad, firm bananas, and certain wholegrain products. Note that fibre is good to have more of think fruit, vegetables, bran but not all fibres are the same; resistant starch is a fermentable fibre.
Watch the video to learn more:. This starvation process leads to the bacteria stopping its nourishment of the intestinal wall. Then toxins, bacteria and undigested food particles have a greater chance of crossing over into the blood stream.
Why am I telling you about the emerging knowledge about gut bacteria and our general health? A recent study found that traumatic injury had a sudden and significant impact on gut bacteria. The researchers involved think that health professionals should be aware of this, particularly where injuries are severe.
The gut bacteria of people who had suffered a traumatic injury started to change within 24 hours. By 72 hours, three types of bacteria were depleted in the traumatic injury group, relative to the non-injury group, and the levels of two other types of bacteria had risen.
The implications of these changing microbiota are not yet known but the researchers believe that the findings so far point to the possibility that intestinal bacterial composition could in some way be critical to patient outcomes after a traumatic injury.
Recent research in the US has uncovered that stem cells in our body respond to injury and activate various processes to assist healing. Stem cells exist in different parts of our body, for example in bone marrow, and can repair tissue damage.
There are a number of triggers in our blood chemicals to activate these stem cells and researchers found that enzyme called Hepatocyte Growth Factor Activator is particularly important. They are now exploring whether certain treatments could be given to improve healing after surgery or prior to injury for example, if injury likely in a combat situation.
Thus, we can help unlock better nutrition for injury recovery. They may or may not be true. But you can find out more about the facts behind nutrition for injury recovery. In Australia, New Zealand, the United States of America, Canada and many other developed countries, health claims about food either on the products themselves or in advertising must be based on evidence and a particular approach, called systematic reviews.
These reviews are where all the credible research is analysed by a global independent network of researchers, professionals, patients, carers, and people interested in health and summarised into a report.
There is a list of pre-approved food-health relationships in the Schedule 4 of the Australia New Zealand Food Standards Code for general level health claims and 13 pre-approved for high level health claims, based on a series of commissioned reviews.
These are worth checking if you hear of someone telling you that X mineral will solve all your injury problems. In the case of protein, which I and the dietitians have talked about a bit in this article, there are a number of health claims that are permitted by these government standards.
These are that protein:. It records a standard assessment of nutrients in 5, foods. Exploring these resources can help you uncover more tips to eating and improving your nutrition for injury recovery.
Which foods you eat is important. Not just to your nutrition for injury recovery and physical healing but also your mental coping. Bouncing back from injury can be a tough job. There can be a lot going on physically, psychologically and practically. How you feed yourself is another thing to manage.
If you take away one piece of advice from this article let it be this: Take it easy. Eat a variety of foods without putting undue pressure on yourself and emphasise the fun in the food experience.
Note that the images used in this article were sourced from Envato Elements under license and are not to be published elsewhere.
Injured, overwhelmed or just want to have the best recovery possible? Get our free tips and updates to thrive after injury. If they cannot be obtained through food intake, they should be obtained through food supplements. Amino acids are also very important, especially leucine, which is one of the nine essential amino acids that the body cannot produce on its own.
We must provide it through food. Leucine contributes to the growth and regeneration of muscle tissue. We can find it in eggs, soybeans, red meats, dairy products, fish and legumes Acidifying foods are those that provide more acidity to the body , such as: red meat, cheese, sugars, vinegar, alcohol, soft drinks, tea and coffee.
Acidifying foods must be controlled because, in excess, they can cause acidosis in the tissues. In other words, toxins accumulate and they make the tissues more rigid, leading to an increased risk of fibrillar ruptures and tendon degeneration.
For this reason, hyperproteic diets are totally discouraged. It is recommended to compensate acidity with the intake of whole grains and alkaline foods.
Alkalinizing foods are those that help decrease acidosis in the tissues. Some of the best alkaline foods are: potatoes, greens and vegetables, ripe bananas, nuts, unrefined vegetable oils, blue fish….
Remember to always maintain a well-balanced and healthy diet and when in doubt, consult a certified nutritionist. facilities facilities. Football fields. Beach soccer fields. Changing rooms. products view products. Water Water is an important part of healthy living for everyone.
Drinking water regularly throughout the day can reduce the risk of becoming dehydrated. If remembering to drink water is a challenge for you, you can use a large water bottle with time markings or get a smartphone app that sends you reminders.
Consider working with a dietitian to make sure your body and brain is getting what it needs. Rehabilitation schedules, cognitive struggles, fatigue, and other effects of brain injury can make planning out a nutritious diet difficult for someone with a brain injury.
A dietitian is the best person to help you develop a specific and effective nutrition plan after your injury.
They can help identify what you should be eating and assist you in developing a diet plan that takes away the guesswork. They can also make recommendations on how to get those proper nutrients and liquids safely if you are experiencing problems with chewing or swallowing.
Remember that food is like medicine and you need it to recover and heal. Research and resources There is also research being conducted on how supplements, vitamins, and minerals may be helpful in brain injury recovery. You should work with a dietitian to determine if supplements or an increase in certain vitamins and minerals would be best for you.
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Are there brain healing foods? A healthy diet after brain injury should include [3]: Adequate calories How often you eat and how many calories you take in have been shown to contribute to brain function.
This is entirely dependent on you and your dietary needs. A dietitian can work with you to identify an appropriate eating schedule. Anti-inflammatory foods Inflammation can occur following a brain injury.
Studies have shown that anti-inflammatory diets can be helpful in improving pain, mood, and sleep [3]. Anti-inflammatory diets are made up of foods like fatty fish, healthy oils, flaxseed, fruits, vegetables, and lean proteins.
For a more comprehensive anti-inflammatory diet plan, speak with a dietitian. Healthy fats Sixty percent of our brain is made up of fat.
We want our diet to be higher in good-quality fats unsaturated fats. Foods such as oils, nuts and natural nut butters, and some fruits and vegetables such as avocados have unsaturated fat that is better for us in moderation. Work with a dietitian for the best results Rehabilitation schedules, cognitive struggles, fatigue, and other effects of brain injury can make planning out a nutritious diet difficult for someone with a brain injury.
Factors that can impact nutrition after brain injury Changes in taste and smell Some individuals living with brain injury experience sensation changes, including the sense of smell and taste.
These senses can be altered or lost on a temporary or permanent basis. This can be a difficult adjustment: it can change the kinds of foods and beverages a person wants to eat and can greatly impact their enjoyment of food and eating.
Working with a dietitian to create a tailored meal plan can help address these changes.
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