Fight Back Against Pain and Inflammation

Whether you're healing from an injury or pushing your limits in training, inflammation is a natural response to life's stresses. However, when pain is ongoing, chronic inflammation can be one of the driving factors. This can slow recovery, and hold you back from performing your best.

There are many things we can do to address body mechanics, or how we move, to make sure we are not overloading parts of our body. But inflammation is also significantly impacted by what we put into our mouths each day. The foods you eat every day can either fight or fuel inflammation.

At Movement Redefined, we understand that health is multifactorial. It is not just the result of better movement, but also regular exercise, adequate restful sleep, stress management, connecting with others, and of course, eating well. That means we need to combine smart movement with strategies to target sleep, stress, community, and diet.

🥗 Anti-Inflammatory Foods That Support Healing

Incorporating the right foods into your daily meals can help reduce inflammation, boost your recovery, and optimize your performance from the inside out. Here are a few go-to anti-inflammatory foods:

Spices like turmeric, ginger, and garlic (these are the most anti-inflammatory foods)
Berries, especially blueberries and tart cherries (loaded with antioxidants)
Dark leafy greens such as kale and spinach (vitamin-rich and anti-inflammatory)
Nuts & seeds like walnuts and flaxseeds (rich with omega-3s)
Beans like chickpeas, black, kidney, and pinto beans, and legumes (high in fiber and protein)
Green tea (full of polyphenols that help fight inflammation)
Sweet potatoes (high in fiber and nutrients that support gut health)
Also, aim for 7-9 hours of restful sleep per night to allow the body to recover adequately

On the flip side, try to reduce or limit:

Processed and fried foods, high in fat, sugar, and salt
Dairy and meat products, high in cholesterol and saturated fat
Alcohol and other substances
Sweetened beverages

Try this anti-inflammatory smoothie to add some amazing nutrients to your diet. Great for breakfast, a snack, or a recovery drink.

Anti-inflammatory smoothie

1 big handful of dark leafy greens
1-2 cups of blueberries
1 banana, mango, or cooked sweet potato (Or go all-in with all of them)
1 tablespoon of cocoa powder
1 tablespoon of ground flaxseed
1/2 teaspoon of ground turmeric
1 teaspoon ground ginger
1 teaspoon ceylon cinnamon
1 cup non-dairy milk of choice

Need Help Feeling Better, Getting Moving, and Living Fully?

We would love to help you optimize your performance. We’re here to help with customized physical therapy and performance coaching that works with your body—not against it.

Grand Opening

Don't forget our Grand Opening is coming up on Saturday, May 10. Please join us, and if you have any family or friends bring them along too. This is a great opportunity to meet Dr. Dante and Matt, check out our space, and see how we can help you take your health to a new level.

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