Nutritional strategies for soft tissue repair -
The adult Recommended Dietary Allowance RDA for protein is 0. But on this level healthy free-living elderly men and women decrease their urinary nitrogen excretion and lose muscle mass.
To get 0. This would be approximately the equivalent of 1 egg 7 grams protein , a 5 ounce can of tuna 28 grams protein and a very small piece of meat, fish or chicken a little smaller than the palm of the hand which is typically about 3 ounces 21 grams protein.
Protein-rich foods are also the richest sources of zinc. The busy practitioner with little experience with nutrition can simply advise the patient to eat protein 3 times a day.
Protein deficiency is known to delay wound healing and many studies show that a protein supplement hastens healing and reduces hospital time after surgery. Zinc deficiency is well-known to be associated with delayed wound healing.
It is a cofactor in numerous transcription factors i. the making of protein from DNA and RNA and enzyme systems including zinc-dependent enzymes matrix metalloproteinases that augment fibroblast migration and debridement remodelling during wound repair. Zinc confers resistance to excess apoptosis 6 manifesting as persistent granulation tissue by protecting cells against reactive oxygen species through the antioxidant activity of the cysteine-rich metallothioneins enzymes.
In particular, zinc deficiency decreases nuclear factor NF k B activation, reduces proinflammatory cytokines [interleukin IL -1ß and tumor necrosis factor TNF - a ], and decreases neutrophil infiltration.
A good rule of thumb in supplementation of minerals is to use a dose between the RDA and twice the RDA, in conjunction with other nutrients.
Higher doses are used in research, but are not needed in clinical practice due to the synergistic team effect of other nutrients. This also means that if the patient is not deficient in that particular nutrient, supplementation will do no harm, avoiding the need for expensive testing and monitoring.
Most nutritional doctors do not bother testing for zinc deficiency as serum or hair zinc are not accurate enough for individual use, whereas clinical history and examination are very useful — past history of wound infection, 9 growing pains, Osgood Schlatters disease, recurrent infections, plus white spots on nails, striae stretch marks , acne scars etc are good pointers.
Mild deficiency of zinc is common. Average zinc intake in the USA ranges from 7 to 13mg, and in elderly Australians the very lean patients are likely to be getting less zinc.
Remember that averages mean that approximately half are below that intake, and our patients are likely to be in the lower half. Manganese activates glycosyl-transferase enzymes, a vital step in collagen cross-linking and formation of proteoglycans—the structural basis of all connective tissue.
Manganese is especially important in cartilage as it is also involved in protection of the cartilage from oxidative damage in its role in superoxide dismutase.
There is a significant decrease in manganese-superoxide dismutase SOD2 in the superficial layer of cartilage in patients with osteoarthritis compared with normals. However a combination of glucosamine, chondroitin and manganese ascorbate improved osteoarthritis of the knees significantly more than the placebo group in 16 weeks in 34 Navy divers.
Food sources are nuts, seeds, legumes and whole grains. Many people rarely eat these. RDA is 2. Safe supplement level is up to 11mg in the long term, but up to 20mg for say, a few months. Copper is important for copper superoxide dismutase, another important antioxidant enzyme.
It also activates lysyl oxidase, increasing strength and weight of tendons and other connective tissue. Evidence suggests that deficiency is more of a public health concern than excess.
Vitamin C deficiency is associated with defective connective tissue, particularly in wound healing. Ascorbate is required for hydroxylation of proline in procollagen, and stabilizes the collagen triple helical structure. poor resistance to infection. Again our chronic non-healing patients are more likely to be in the deficient group.
I am noticing that many Prolotherapy patients have features of undiagnosed celiac disease — zinc deficiency old striae, white spots on nails , irritable bowel syndrome, fatigue etc. Vitamin C is a must-have nutrient in your diet because it facilitates connective tissue repair as well as boosting energy metabolism.
The hypothalamus pituitary adrenal axis acts as a stress response system that secretes hormones such as cortisol which accelerate swelling through oxidative stress load. Physical, emotional and chemically induced stress can create a deficiency in vitamin C. Consuming food rich in this nutrient, such as oranges, red capsicum and kiwi fruit, is necessary for anybody with tissue damage.
Luckily, vitamin C happens to dissolve in water meaning our bodies can regulate excess levels through excretion. Magnesium helps to relax our muscles and nervous system.
Common symptoms of magnesium deficiency include a headache, muscle strain, stiffness, constipation and mood swings. The mineral works its healing magic by improving muscle tone and working together with other crucial enzymes in your body. Doctors and fitness managers continually stress the importance of consuming food rich in protein.
Digestive enzymes break down the component into basic building blocks known as amino acids. Amino acids play a vital role in replacing worn out tissues. Like fatty acids, our bodies are not able to produce the building blocks, so we have to consume them in our diet.
Health experts recommend taking regular meals with a sufficient amount of protein rather than consuming large doses of it in a single meal. Daily protein intake helps in balancing blood sugar levels which determines the degree of swelling.
Carbohydrates provide energy for healing during injury recovery. Omega-3 fatty acids, such as olive oil, fish, flaxseeds, nuts, and avocado, may decrease the extent of prolonged inflammation after the initial inflammatory phase , which can be counterproductive to recovery.
However, this is based on studies examining inflammation and function after exercise-induced muscle damage. Given the potential risk of mercury contamination in fish oil supplements, the quality of fish oil should be taken into consideration. Creatine has been shown to be one of the most effective supplements for increasing lean body mass when combined with exercise.
Diets rich in fruits and vegetables provide polyphenols and micronutrients, each of which can help speed the recovery process. For example, polyphenols may help decrease muscle damage caused by inflammation. While these strategies provide more benefits for the muscle, vitamin C and gelatin have been suggested to stimulate greater collagen synthesis following a tendon or ligament injury.
Active individuals should focus on a food-first approach before supplementation. Keep in mind that for many of these findings, more research is needed to examine the benefits of the role of macro- and micronutrients in the prevention of or recovery from muscle injuries.
Bone Injury Treatment and Prevention Bone strength is determined earlier in life, yet bone loss occurs as a natural part of the aging process. Due to bone-related consequences ie, reduced calcium absorption and bone mineral density associated with a higher incidence of relative energy deficiency in sport syndrome, stress fractures are more common in active females.
Although there are many nutrients that play a role in bone health, the following nutrition factors may help support bone health and aid in the recovery and healing from bone injuries. Many female athlete triad and relative energy deficiency in sport studies have found that reductions in energy availability, especially if chronic, have been shown to reduce hormones estrogen, testosterone that are vital to bone formation and resorption.
Protein plays a role in the production of hormones that affect bone health and provide structure for the bone matrix. Adequate protein intake ~1. Contrary to previous beliefs, protein intakes higher than the recommended daily intake have no negative impact on bone health if calcium intake is adequate.
In fact, although more research is needed, higher protein intakes have been shown to have a small, beneficial impact on bone. Therefore, inadequate calcium intake can impair bone healing. Furthermore, one study found that consuming a calcium-rich meal or supplement ~1, to 1, mg before exercise can offset sweat calcium losses in endurance athletes.
Calcium-rich foods include milk, fortified orange juice, kale, tofu, yogurt, and sardines. Athletes can boost calcium intake by consuming milk dairy or soy and yogurt.
It has been suggested that active individuals who are vitamin D deficient are at greater risk of bone fracture. Depending on vitamin D levels, supplementation may be needed especially during the winter months to ensure levels are adequate.
Of course, sunlight is the best source of vitamin D, but dietary sources include fatty fish, sun-exposed mushrooms, sardines, and milk.
In addition, magnesium and vitamin K play an important role in bone health. Vitamin K deficiency has been associated with increased fracture risk; magnesium deficiency may contribute to poor bone health.
If intakes are below the dietary reference intake, supplementation may be needed. Considering that reversing low bone mineral density later in life is difficult, good nutrition habits that promote bone health and support the demands of sport should be emphasized during adolescence.
Finally, more research is needed to examine the long-term effects of dietary patterns on bone health in athletes. Final Thoughts Nutrition can play a vital role in the injury recovery and repair processes. Before taking a supplement, active individuals with an injury should consult with a sports dietitian to determine whether the supplement is safe, effective, and necessary.
Expert nutrition strategies for injury prevention and repair osft athletes and active clients suffer a setback. Injuries are an inevitable part Pycnogenol for arthritis sport. Nutritional strategies for soft tissue repair injury wtrategies be an assumed risk associated Nutritional strategies for soft tissue repair xtrategies activity, tsisue are various cost-effective nutrition strategies that complement standard therapy and can reduce the risk of injury and aid in recovery. RDs who encounter individuals with activity-related injuries must gain an understanding of injury types and the current evidence-based nutrition guidelines for the treatment and prevention of these injuries. In particular, they need to become familiar with nutrition recommendations for energy, protein, carbohydrates, and fats and whether supplements may be of benefit for soft tissue and bone injuries. Injury Types The most common exercise-related injuries affect muscles, bones, tendons, and ligaments. Nutritional strategies for soft tissue repair, TrueSport Expert Kristen Ziesmer, spft registered dietitian and board-certified Nutritional strategies for soft tissue repair in sports dietetics, is sharing her best tips for helping an athlete Peppermint tea for bloating this trying time. Make sure that ffor athlete is consuming Nutritiomal protein to maintain muscle mass and help boost recovery, says Ziesmer. For most athletes, you can assess how many grams of protein per day are needed by multiplying their weight in kilograms by 1. Protein is made up of amino acids, and one of the most important for healing is leucine. Soybeans and legumes are also good sources. Ziesmer advises athletes to drink at least half their body weight in pounds in ounces of water per day at minimum.
0 thoughts on “Nutritional strategies for soft tissue repair”