#18 July Edition: Eating to Heal

Hi everyone,

Hope you’re enjoying the summer so far! I’m currently in the thick of basketball season and gearing up for a long road trip to Ontario.

This month’s topic is all about diet and injury recovery—a side of rehab that’s getting more attention than ever. Dietitians and nutritionists are now key players in the recovery process. Gone are the days when it was just the doctor and physio working in silo.

Working in sport, I’ve seen firsthand how much more focus is being placed on nutrition—not just for performance, but for healing. And honestly, what we’re seeing with the pros? It applies to all of us.

If you’re dealing with anything from a sprained ankle to lingering concussion symptoms or stubborn joint pain—it’s worth asking: What am I feeding my body to help it heal?

What does inflammation have to do with it?

After an injury, your body naturally responds with inflammation—it’s like the cleanup crew showing up. But if they stick around too long, they can overstay their welcome.

Prolonged or excessive inflammation can slow recovery and damage healthy tissue.

That’s why what you eat matters. Your diet sends signals to either ramp inflammation up or turn it down.

What the research says:

A 2022 feasibility study by Cooper et al. looked at whether a telehealth-delivered anti-inflammatory diet could help adults with knee osteoarthritis. Over just 9 weeks, participants who stuck to a mostly whole-food, low-processed, anti-inflammatory plan:

• Reported less pain

• Improved their daily function and quality of life

• Lost an average of 3 kg

• And 68% said they were likely to keep eating this way after the study

The diet emphasized foods like olive oil, fish, fruit, vegetables, nuts, seeds, and reduced refined carbs and processed foods—very similar to what I recommend in clinic.

Foods that fight inflammation:

✅ Berries, leafy greens, herbs, and spices – Rich in polyphenols and antioxidants

✅ Fatty fish and nuts – Packed with omega-3s that support tissue healing

✅ Olive oil and avocado – Healthy fats that help reduce oxidative stress

✅ Legumes and whole grains – Full of fibre and nutrients that calm inflammation

✅ Adequate protein – Essential to maintain muscle mass, especially when you’re less active

And yes—foods like eggs can have both pro- and anti-inflammatory effects depending on your overall diet and health, so context matters.

🚫 Foods to cut back on:

❌ Processed meats, fried food, and ultra-processed snacks

❌ Sugary drinks and refined carbs

❌ Excess alcohol and saturated fats

❌ Overly restrictive, nutrient-poor “fad” diets

These don’t just slow healing—they may actively feed inflammation.

Sample Anti-Inflammatory Meal Plan

An example of how to support recovery through simple, whole-food choices.

Breakfast – Berry Chia Pudding

Start your morning with a chia pudding made by soaking chia seeds in almond or oat milk. Mix in mashed berries like blueberries or raspberries and a sprinkle of ground flaxseed. For added benefit, you can include a pinch of cinnamon or turmeric.

This breakfast provides healthy fats and antioxidants to support brain health and reduce inflammation.

Morning Snack – Green Tea and Walnuts

Have a warm cup of green tea with a small handful of walnuts.

Green tea is rich in polyphenols, and walnuts contain omega-3 fatty acids that help reduce inflammation and support cognitive function.

Lunch – Salmon and Quinoa Power Bowl

Combine cooked quinoa with a piece of grilled or canned salmon on a bed of leafy greens such as spinach. Add sliced avocado, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and add a bit of crushed garlic for flavor.

This meal is balanced with protein, fiber, and anti-inflammatory fats, and provides a colorful variety of nutrients.

Afternoon Snack – Hummus with Veggie Sticks

Pair a few spoonfuls of hummus with raw vegetables like carrot sticks, celery, and red pepper slices.

This is a quick and easy snack rich in plant-based protein and fiber, which helps stabilize blood sugar and reduce inflammation.

Dinner – Turmeric Chicken Stir-Fry

Stir-fry chicken or tofu with broccoli, zucchini, bell peppers, and onion. Season with turmeric, ginger, garlic, and olive oil. Serve with a small portion of brown rice or cauliflower rice.

This dish combines lean protein, anti-inflammatory spices, and fiber-rich vegetables for a satisfying, healing meal.

Optional Evening Drink – Golden Milk

End your day with a warm mug of almond milk spiced with turmeric, cinnamon, and a pinch of black pepper. Add a little honey or maple syrup if desired.

This calming drink may help reduce inflammation and support restful sleep.

Final thought:

Food is more than fuel—it’s medicine.

What you eat can help your body rebuild faster, with less pain, better energy, and a stronger return to the things you love doing. And yes—this applies to athletes, weekend warriors, and anyone recovering from injury.

Until next time,

Kosta Ikonomou