With the summer over and the kids back to school, many of us are creating new goals and schedules for ourselves. For you, this may include getting more active, improving your mobility and creating an exercise program for yourself. Great idea, your body will love you for it! Let’s take a look at how nutrition can support this goal by providing good energy and strength, help to prevent injuries and promote quick recovery.

Your body needs energy to produce movement, eating complex carbohydrates and Essential Fatty Acids (EFAs) at the right time of day can help fuel energy. Complex carbs are higher in fibre and digest slower, thereby providing you with a healthier source of energy. Examples are; whole grains (brown rice, oats, spelt), beans and legumes (kidney, chickpeas, lentils), fruit (pears, apples, berries) and vegetables (carrots, broccoli, artichoke). EFAs have been shown to help with managing inflammation, enhancement of muscle recovery, and maintaining good health. Good sources of EFAs include; fish, nuts and seeds (walnut, flax, chia), oils (olive, sunflower) and avocados.

To be active in any form of movement your body needs protein for the muscles and to strengthen and promote the repair of bones, joints, ligaments and tendons. Consider eating a variety of protein sources such as; meats, nuts, dairy, beans and eggs throughout your day. I love providing my body with a protein-rich smoothie after a workout or yoga class.

Proteins require cofactors like vitamins, minerals and antioxidants to work synergistically to support the joints properly. Also, when we are active there is more free radical activity which can lead to oxidative stress. Antioxidants may prevent some of the damage caused by free radicals by neutralizing them and provide the body with excellent sources of vitamins and minerals. Herbs and concentrated green foods have a host of health properties that can help improve energy, stamina and strength. In my post-workout smoothie, I add in antioxidants and EFAs such as; kale or spinach, berries, avocado and ground flaxseeds.

A final thing to consider is keeping your body well hydrated. If you are exerting yourself enough to sweat you may want to consider replenishing your electrolytes. An electrolyte imbalance can occur if the body has too much or too little water.  Some common signs of electrolyte imbalance include; swelling or bloating, fever, confusion, rapid heart rate or irregular heartbeat, muscle numbness, tingling or twitching. I like to use natural ways to replenish my electrolytes after exercise such as; dark leafy greens, bananas, watermelon, coconut water and fresh citrus juice.

I hope these ideas keep you moving and feeling good in your body.

Note: This article is for educational purposes only, please consult your healthcare provider to see if these suggestions are right for your body.

As seen in the September 2021 Issue of the Baden Outlook