Our Favourite Healing Nutrients to Promote Wound Healing

Protein

There will be a higher requirement for protein to repair and replace cells and tissue. We suggest increasing your protein intake over and above your normal meals. You can do this by making your protein portions larger and by adding extra protein rich snacks or perhaps protein powder supplements.

Protein-rich foods such as meat, fish, eggs, cheese, lentils, beans and pulses will provide amino acids to promote the repair of cells, tissue and skin.

Collagen

Is used as part of the blood clotting process and in the formation on new tissue and skin. Read more about collagen here

Vitamin C

Vitamin C helps the body make collagen and is essential to wound healing because it helps the body form new tissue, Good sources of vitamin C are Citrus fruits, red bell peppers, broccoli and dark leafy greens.

Omega-3 fats and Turmeric

These nutrients help to manage pain, limit excessive inflammation and help speed up recovery.

You can get Omega-3 fatty acids from supplements and natural sources such as salmon, sardines, chia seeds, walnuts and soybeans.

For therapeutic purposes we’d suggest a turmeric supplement. However you can add turmeric spice to your meals and have turmeric in lattes and as turmeric tea. Read more about Turmeric here

Other nutrients  for wound healing and for the immune system:

• Zinc – you can get zinc from meat, seafood, chickpeas, lentils, beans, nuts and seeds
• Vitamin E – some foods high in vitamin E are almonds, hazelnuts, sunflower seeds
• Beta-carotene or vitamin A– all the yellow and orange vegetables contain beta carotene e.g. carrots, squash, pumpkin, yellow peppers

Be cautious about adding any of these as nutrients as a supplements- you really need to ask advice of your medical practitioner or nutritionist e.g.

• DO NOT take high doses of vitamin A if you are pregnant, trying to conceive, or have liver disease

• Vitamin E may interact with medications. Vitamin E may increase the risk of bleeding. If you take blood thinners, ask your doctor before taking vitamin E

KEY TAKEAWAYS

Runners Nutritional First Aid – Wound Healing

Key Takeaways

1.    If you have an accident when out running, please assess the extent of your injury before continuing on your run please check for:

a.   Swelling

b.   Pain

c.    Open wounds

d.   Is there a potential broken bone or stress fracture

e.    Is there a potential soft tissue injury

Get help if you need it – attending to any injury early will help you recover well and avoid niggling recurring issues.

2.    If your injury/wound is not serious, then the first step (when you’re home) is to clean and dress the wound.

3.    You may support the healing process focussing on managing inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

4.    You should be able to heal naturally and quickly however if your immune system is compromised for any reason additional nutritional support may be required.

5.    Our favourite healing nutrients are optimal protein, turmeric and omega 3 fats to manage inflammation and pain along with Vitamin C and collagen to promote tissue and skin growth.

6.    Nutrition may be your secret weapon to heal quickly and get back to your run training as quickly as possible.

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Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.