Anti-inflammatory Foods and Essential Oils

Tight muscles and muscle pain are a common part of many runners’ lives, particularly those who run endurance distance.  While a great deal of information exists on how to prevent muscle soreness, less is available on what to do when the soreness hits. Here is a list of anti-inflammatory foods and essential oils.

In the holistic health community, foods, herbs, medicinal plants, essential oils, and more are used to ease inflammation in sore muscles.  The following provides a list of essential oils and foods to assist you in soothing inflammation, stimulating circulation, and loosening your muscles overall.

Anti-inflammatory Foods

• Olive oil - this oil has been well-studied as a key component in an anti-inflammatory diet.
• Omega-3 fatty acids - these are essential fatty acids, which means that our bodies can not make them so they are particularly important to get from dietary sources.  Omega-3s have been extensively studied for a range of health benefits, one of which is their role in reducing inflammation.  Try oily, cold water fatty fish such as salmon, mackerel or halibut, or you can try vegetarian sources such as pumpkin or flax seeds, walnuts, figs, dark leafy greens, and seaweeds or microalgae.
• Foods rich in potassium - helps to inhibit muscle cramps (e.g., apricots, oranges, tomatoes and bananas)
• Foods rich in magnesium - important for supporting muscular work (e.g., whole grains, nuts, sweet potatoes and veggies)
• Turmeric, cumin, cinnamon and ginger - these spices has been extensively studied for their anti-inflammatory properties.  They also promote circulation.
• Cayenne pepper - an herb that stimulates circulation and soothes symptoms of sciatica
• PLENTY of vegetables and lower sugar fruits  - brightly colored fruits and veggies have a range of anti-inflammatory phytochemicals.  In addition, pack in those leafy greens, which serve as general detoxifiers for the body.
• Water and green tea - It is essential to keep our bodies well-hydrated.  In addition, green tea (and other less processed teas, such as white tea and red teas) have a range of anti-oxidants that reduce the free radicals in our bodies.
• A Mediterranean diet - some research suggests that following a Mediterranean diet (high in whole grains, olive oil, veggies and fruits, and fish and low in red meat, processed foods, and dairy products) reduces inflammation in the body overall and thus alleviates a key contributor to a range of disease, such as heart disease, strokes, and diabetes. Good for weight loss as well.
• Foods to stay away from - no shocker here: sugar, fried foods, processed foods, white flour, caffeine, alcohol, tobacco, too much saturated fat, possibly nightshade veggies (including potatoes, tomatoes, eggplant and red pepper), possibly dairy, any food that might be an allergy for you (such as nuts, dairy, soy, etc.)

Essential Oils

If you decide to buy essential oils, I highly encourage you to use Young Living, a company that makes high-quality, therapeutic grade essential oils.  This will ensure that you receive the full medicinal value of the essential oils that you are using on your muscles.  Please contact me for more information.

• Basil oil - powerful muscle relaxant and anti-inflammatory agent.
• Tea-tree oil - often used to help with skin issues, it’s less known that tea-tree oil can aid muscles.
• Wintergreen oil - often used for arthritis and muscle and nerve pain.  Wintergreen, along with peppermint and spearmint oils, is also used in reducing inflammation often associated with injury.
• St. John’s wort oil - promotes circulation, loosens muscles, helps muscle cramps and strains, and more.  When you have muscle cramps, try mixing 5 tbsp of St. John’s wort oil, 1 tbsp arnica, and 1 tsp each of eucalyptus and rosemary oils.  Gently massage oil mixture into sore muscles after a workout.
• Frankincense - relaxes muscles and reduces inflammation.
• Ginger oil - anti-inflammatory, often used to reduce muscular aches and pains.  It also promotes physical energy and circulation.
• Marjoram oil - often used for arthritis, muscle and nerve pain, muscle inflammation associated with injury, and circulatory disorders.
• Mandarin oil - relaxes muscles and relieves muscle cramps
• Spruce oil (and other evergreens)
• Young Living oil blends - Young Living makes specific oil blends to assist in muscle fatigue, inflammation and related issues.  The most commonly used are: Relieve It, PanAway, and Aroma Siez
• Special oils for bursitis - Bursitis is an inflammation of the bursa, or the small, fluid-filled sacs located near the joints.  Following are oils that may specifically help this condition - Idaho balsam fir, marjoram, basil, wintergreen, lavender, black pepper, peppermint, wintergreen, Idaho tansy, oregano, and the Young Living blends Relieve It, Pan Away, and Aroma Siez.

These anti-inflammatory foods and essential oils will assist you in soothing inflammation, stimulating circulation, and loosening your muscles overall.

About the Author: Debbie Roth is a Holistic Health Counselor and Director of Nutrition Within LLC. In her practice, she works with runners and other athletes to maximize their performance and overall energy levels. Debbie is an avid half-marathoner, and she runs and practices in Santa Monica. You can reach Debbie at 424-645-4199 or at info@nutritionwithin.com, or check out her website at www.nutritionwithin.com.

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