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Mountaineering: Freedom of the Hills Ed. 7 2003



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More Training Info > Tendon Nutrition

Tendon Nutrition

Q. Are there specific nutrition tips or diet strategies that can help with the pain associated with bursitis or tendonitis?

A. Yes, although you definitely want to consider what is causing the tendonitis and add appropriate stretching, strengthening, and recovery techniques in addition to altering your nutrition plan. Many of these nutrition strategies are common sense tips that also are good for overall general health, particularly for individuals concerned with weight loss.

Natural foods

Try increasing your consumption of raw seeds (within moderation -- such as pumpkin and flax seeds), as well as fatty fishes or fish oil extract (several servings of albacore tuna, salmon, trout or sardines per week should suffice). Such foods contain health promoting omega-3 fatty acids and can help reduce tendon inflammation. Increase your intake of fresh fruit and vegetables (the more colorful the better). Eat more legumes (beans, peas). Avoid foods containing partially hydrogenated oils and reduce the number of servings of animal fats, particularly fatty meats (beef, pork) and high-fat dairy products. Tips from www.recoverymedicine.com/tendinitis_bursitis_wellness_tips.htm

Glucosamine / chondroitin

These substances occur naturally in the body and are used to repair connective tissue including cartilage, tendons and ligaments. In order for them to be effective, however, it is beneficial to still have some cartilage remaining in whatever joints you are trying to shore up. Supplementing with glucosamine can help speed up joint and tendon healing. Chondroitin, while closer to being cartilage than glucosamine, is not absorbed as easily and tends to be a bit more expensive (therefore less widely marketed). However, it “has the unique ability to distract enzymes bent on destroying cartilage, causing them to target chondroitin instead,” resulting in a conversion of chondroitin into the healing substance glucosamine.

-- Quote from Brian Rowley, Men’s Fitness, September 2001: “Joint-protection Supplements: Nutrition Science” at www.findarticles.com/p/articles/mi_m1608/is_9_17/ai_80309814

Non-steroidal anti-inflammatory drugs (NSAID’s) including aspirin, ibuprofen (what many of us refer to tongue-in-cheek as “Vitamin I”) and acetaminophen, are common for controlling inflammation, but they also can slow healing and mask pain to the point where users do further damage thinking they feel better than they actually do. Used sparingly, these may be helpful assuming appropriate time off; without adequate rest, be aware that you may suffer increased damage and require even more recovery time.



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