Foods That Help Muscle Repair

We make food choices every day that can give us both mental and physical fulfilment whether it be for weight loss, muscle repair & gain, or even that cheat meal we look forward to when we need a little something more. 

Just as we fuel our bodies for the energy and sustenance that we need to kick goals, there are certain types of food that can help fuel muscle recovery and reduce inflammation caused by injury, a physical job, or when you’ve been working hard at the gym. 

Manuka honey 

Delicious, nutritious, and provided by one of nature’s hardest workers. Different to regular honey varieties, manuka honey is mostly produced from the nectar of the manuka bush. Manuka honey is rich in anti-inflammatory vitamins and minerals that assist with muscle recovery and reducing inflammation caused by exercise. It’s also delicious and can be prepared in lots of different ways!

Seeds and nuts 

Different seeds and nuts such as walnuts, almonds, chia seeds and linseed are all filled with omega-3 fatty acids and proteins that help you rebuild muscle lost due to injury and reduce inflammation to speed up your recovery time. They’re great as a snack, garnish, or part of a good fat and protein-rich meal. 

Fiber from fruits & vegetables 

If we’re tired, sore, or injured, we tend to move around less and become more immobile which can result in unwanted weight gain and muscle atrophy that will slow down your recovery. Foods full of good fibre generally come from the fruit and vegetable category which help keep you fuller for longer and keep the weight off while you’re recovering. The natural vitamin C, zinc and magnesium that comes from these foods are also essential to muscle recovery, making them an easy choice! 

Greek yoghurt 

Greek yoghurt is a great source of protein, calcium, magnesium and potassium which all contribute to healthy muscle growth and repair. It is also packed with beneficial probiotics which improve gut health and have been shown in studies to assist in minimizing muscle damage. 

Lean meats 

Lean meats such as fish, chicken, turkey and sirloin are rich in essential protein that your body uses to build new muscle cells. Injuries and weight-based exercises can damage tissue your body will then rebuild. The protein found in lean meats helps to fuel your muscle rebuilding while you’re recovering. 

All the above foods work best when they’re part of a regular, healthy diet designed to give your body what it needs to thrive! 

Massage for Muscle Repair

In addition to proper diet, regular massage can be a fantastic option to help your muscle repair process. Book today with any of our highly trained therapists at Ogden Massage for Pain Relief! 

How the Weather Can Change Your Mood

Are you someone who dreads the icy winds of winter and relishes in the sunshine? Or maybe someone who adores the cold and hides away from the heat? Can the weather change your mood? 

Whichever season you may prefer, the weather can affect your mood more than you realize, making you more or less likely to do things like help others, be social, or even get a date! 

What happens to your mood in the heat?

Warmer, sunny days are often associated with positive experiences such as socializing, weather-dependent outings like a visit to the beach, and the ability to get more things done outdoors giving a sense of achievement and fulfilment. 

But, studies show that rising temperatures and hotter days can actually cause some people to become more aggressive. These studies have found that incidents of aggression such as violent crimes, riots, and even road rage increases during hotter days, and even more so on humid days. 

What happens to your mood in the cold?

SAD (seasonal affective disorder) is a very real thing experienced by hundreds of thousands of people. SAD is a disorder linked with changes in seasons that causes people to experience symptoms of depression in the colder months leading to a decline in mood, motivation, energy levels and general wellbeing. It is thought to happen when there is less of the hormone melatonin (absorbed by sunlight on the skin) and less vitamin D which produces the ‘happy hormone’, serotonin. 

SAD can cause people to: 

  • Lose interest in their usual activities 
  • Sleep more due to a lack of energy 
  • Feel slow, sluggish and agitated 
  • Impede on concentration levels 
  • Experience depressive thoughts 

Although not everyone’s mood in the cold is caused by SAD, there are other factors linked to less positive moods during the cold such as reduced motivation to get outside, socialize, exercise and seek out positive experiences.

A happy medium 

Mild winters and summers that offer some reprieve from extreme heat tend to be the preference for most people. Temperate conditions generally offer more opportunities to get outdoors, explore, engage in physical activity and make the most of the daylight. 

Whatever your weather personality, it’s a great idea to keep mindful and aware of your shifting moods that may be linked to the seasons and get a jump on how you let it affect you.

Change your mood 

A regular massage can also do wonders for your mood, of course. Book one today with any of our highly trained therapists!