Lifestyle
Recovering from Sports Injuries Faster: What Really Works? by Dr Gowreson Thevendran
Sports injuries are an unavoidable part of an active lifestyle, but how quickly and effectively you recover from them can make all the difference. With a mix of advice floating around – from quick-fix myths to biohacking trends – it’s important to focus on strategies that are truly evidence-based. Here are six key pillars of recovery that can significantly enhance your healing process.
1. Sleep: The Foundation of Healing....TAP TO CONTINUE READING
Sleep is one of the most overlooked yet powerful tools for recovering from sports injuries. During deep sleep, the body releases growth hormones, which are essential for tissue repair. A consistent 7-9 hours of quality sleep supports immune function, reduces inflammation, and enhances muscle recovery.
Contrary to the common myth that “pushing through with less sleep builds toughness,” lack of rest can actually slow healing, increase pain sensitivity, and raise the risk of re-injury. Short naps and sleep extension strategies can further accelerate recovery during injury downtime.
2. Nutrition: Fuel the Repair Process
Healing is metabolically demanding. A nutrient-rich, whole-foods diet can significantly speed up recovery, while ultra-processed foods high in sugar, seed oils and preservatives can promote inflammation and delay tissue repair.
Focus on:
Lean proteins (for muscle repair)
Colourful vegetables and fruits (for antioxidants and vitamins)
Healthy fats (omega-3s for anti-inflammatory benefits)
Hydration (to support cellular function and nutrient transport)
Avoid crash diets or drastic caloric deficits. Your body needs sufficient fuel to rebuild damaged tissues.
3. Supplements: Bridging Nutrient Gaps
While food should be the primary source of nutrients, certain supplements can support and accelerate the healing process. These include:
Amino acids (especially leucine and glutamine) which aid muscle repair and tissue regeneration.
Vitamin D which supports bone health and immune function, particularly for individuals with limited sun exposure.
Magnesium and Zinc are essential for enzyme function, inflammation control and muscle recovery.
BPC-157, a synthetic peptide, has shown promising results in animal studies for tendon and muscle repair. However, it’s important to note that human data is limited, and its use remains experimental in most countries.
When considering supplements, always consult with a healthcare professional. This is especially so for peptides or high-dose nutrients.
4. Hyperbaric Oxygen Therapy (HBOT): Oxygen as Medicine
HBOT involves breathing pure oxygen in a pressurised chamber, which can increase oxygen delivery to damaged tissues. It has been used in sports medicine to accelerate recovery from soft tissue injuries, reduce swelling, and support post-concussion care.
While still a niche treatment, many elite athletes report benefits. However, access may be limited due to cost and availability, and more large-scale studies are needed to confirm its efficacy.
5. Cold Plunges and Cryotherapy: Smart Use is Key
Ice baths, cold plunges and cryotherapy are commonly used to reduce soreness and swelling. They can be especially effective within the first 24-48 hours after acute injuries to manage inflammation and pain.
That said, overuse of cold therapy might interfere with long-term tissue regeneration. The key is timing and moderation – use cold therapy for short periods (10-15 minutes) to manage discomfort but avoid relying on it as a daily recovery tool during later healing phases.
6. Physiotherapy and Osteopathy: Active, Guided Recovery
Hands-on therapies like physiotherapy and osteopathy play a critical role in structured rehabilitation. They can help to restore range of motion, correct imbalances and strengthen the affected area, reducing the risk of chronic issues.
The key is consistency. A progressive, personalised recovery plan under professional guidance is far more effective than passive rest or DIY exercises found online. Manual therapy, dry needling, mobility work and exercise therapy, when done right, can significantly accelerate recovery.
In Summary: What Actually Works?
Approach Role in Recovery
Sleep Speeds healing, reduces pain and stress
Nutrition Fuels repair, reduces inflammation
Supplements Supports nutritional gaps, especially in injury states
HBOT Enhances oxygenation, reduces swelling
Cryotherapy Reduces acute pain and inflammation
Physio/Osteo Restores function, prevents re-injury
Final Takeaway
Faster recovery isn’t about chasing the latest trends or miracle hacks. It’s about aligning your body with the conditions it needs to heal – rest, nutrition, targeted therapy, and patience.
While modalities like HBOT or peptides may offer added benefit, they work best when layered onto a foundation of solid sleep, balanced nutrition, and rehabilitative care. Recovery isn’t passive. It’s an active, strategic process. And when done right, it sets the stage for stronger, more resilient performance.
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Eggs are a nutritious food packed with protein, vitamins, and minerals, but they also contain cholesterol. For older adults, balancing egg consumption is important to maintain heart health and avoid cholesterol buildup.
Egg Consumption Guidelines for Older Adults
1. Moderation is Key
Studies suggest that 1 egg per day is safe for most healthy older adults. This amount provides essential nutrients without significantly raising blood cholesterol levels.
2. Consider Your Health Status
If you have high cholesterol, heart disease, or diabetes, limit egg yolks to 3–4 per week while enjoying egg whites more freely.
For healthy individuals, whole eggs can be eaten daily as part of a balanced diet.
3. Focus on How You Cook Eggs
Avoid frying eggs in excessive oil or butter.
Boiled, poached, or steamed eggs are healthier choices that reduce added fats.
4. Balance With Other Foods
Pair eggs with vegetables, whole grains, and healthy fats like avocado or olive oil.
Avoid pairing eggs with processed meats like bacon or sausages, which can increase cholesterol intake.
Why Eggs Are Beneficial
Eggs provide high-quality protein important for maintaining muscle mass, especially in older adults.
They contain choline, which supports brain and liver health.
They offer essential vitamins like B12, D, and selenium for overall wellbeing.
Conclusion:
For older adults, eating 1 egg per day is generally safe and provides numerous health benefits. Those with heart or cholesterol concerns should moderate yolk intake and focus on healthier cooking methods. By balancing egg consumption with a nutritious diet, older individuals can enjoy eggs without risking cholesterol buildup.
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Diabetes is one of the main causes of death worldwide, and it has already claimed the lives of several persons who jogged at regular rates while living in the wild, according to the World Health Organization (WHO).
Types 1 and 2 diabetes are the two main varieties that affect people.
The pancreas’ capacity to make insulin is chronically insufficient in those with type 1 diabetes…Read More…>>>
This disorder is brought on by inadequate type 2 insulin sensitivity.
Medical organizations have identified diabetes as a stressor since it is an innate reaction to the meals we consume. This suggests that, occasionally, we may have some responsibility for our own worries.
The following three foods can be consumed less frequently to lower the chance of developing diabetes:
wholesome carbs
In addition to assisting the body in generating energy and preserving existing tissue, carbohydrates have several positive effects on health. The risk of getting diabetes is increased by regularly ingesting a wide variety of sugary meals.
Beverages with added sugar: you ingest additional sugar into your diabetic body every day without even thinking about it.
Red and processed meats should be avoided after the age of 40 by responsible adults due to their detrimental health consequences.
These three food types, according to the website Fleekloaded.com, make up an unhealthy diet that can result in diabetes, which can be fatal.
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Cabbage is a healthy vegetable rich in vitamins, minerals, and fiber. However, it may not be suitable for everyone. In some health conditions, eating cabbage can worsen symptoms or affect treatment. Below are health problems where cabbage intake should be reduced or avoided.....TAP TO CONTINUE READING
Thyroid problems such as goiter and hypothyroidism
Cabbage contains goitrogens that can interfere with thyroid hormone production. Eating too much, especially raw cabbage, may enlarge the thyroid gland or worsen hypothyroidism.
People with thyroid conditions should limit raw cabbage intake.
Irritable bowel syndrome or chronic bloating
Cabbage is high in fiber and fermentable carbohydrates that can cause gas and bloating. For people with IBS, this may trigger stomach pain, cramps, and diarrhea.
Kidney problems
Cabbage contains a high level of potassium, which may be unsafe for people with kidney disease. If the kidneys cannot properly remove potassium, it can lead to dangerous heart rhythm problems.
Blood clotting disorders
Cabbage is rich in vitamin K, which supports blood clotting. People taking blood-thinning medications such as warfarin may experience reduced drug effectiveness if they consume too much cabbage.
Acid reflux or heartburn
Some individuals may notice increased acid reflux or heartburn after eating cabbage, especially when it is raw. It can raise stomach acid levels and cause discomfort.
Post-surgery digestive recovery
After abdominal or digestive surgery, cabbage can cause gas and bloating, which may slow healing. Doctors often advise avoiding gas-producing vegetables like cabbage during recovery.
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