Nutrients for Rapid Recovery

Nada Milosavljevic, MDExercise is one of the pillars of long-term health and wellness. But during strenuous workouts, whether it’s aerobic exercise or weight training, our cells consume huge amounts of oxygen in a process called oxidation, which can damage cell membranes and impair their ability to function. Muscle soreness, inflammation, and fatigue are all signs of oxidation. Hence, taking the time to recover is essential to our continued health.

Nada Milosavljevic, MD, director of Integrative Health at Mass General Hospital in Boston and a Diplomate of the American Board of Integrative Medicine® (ABOIM®), says that proper nutrients can optimize our healing process and help us recover.  As an advocate for food as medicine, she believes in going straight to the source for nutrients. Here are five points of focus she recommends when using nutrients for optimal recovery from exercise:

  • Antioxidants – One that is especially beneficial for workout recovery, Dr. Milosavljevic says, is quercetin. It can be found in apples, blueberries, and buckwheat herbal tea.
  • Anti-inflammatory nutrients– Bromelain is an anti-inflammatory enzyme derived from pineapple and is concentrated in the core of the fruit. We can ingest bromelain either by drinking pineapple juice or eating the fruit.
  • Minerals – Dr. Milosavljevic suggests magnesium. It aids muscle recovery and calms the brain, and is found in nuts, like almonds and Brazil nuts; seeds, such as pumpkin seeds and flax, and legumes like beans, chickpeas, and lentils.
  • Blood glucose balance – Cinnamon can help us achieve this. Recent studies suggest that it helps with blood sugar control by increasing insulin sensitivity, which allows the body to better perform tissue repair. Researchers have seen benefits with anywhere from 1 to 6 grams of cinnamon. One gram is about is about half a teaspoon, so it doesn’t take much to reap health benefits.
  • Hydration – Water, water, water. A woman’s body is about 55 percent water; for men, it’s about 60 percent. We decrease our water stores through perspiration, cellular activity, and metabolism during intense workouts. So, if you want to recover from exercise rapidly, drink up.

The American Board of Physician Specialties® and its Member Board, the ABOIM, champions Dr. Milosavljevic’s focus on using nutrient-rich foods for exercise recovery and healthy living. For more information about the mission of the ABOIM, contact the ABPS today.

Save the Date
House of Delegates & Annual Scientific Meeting
Innovation & Overcoming Challenges
June 10-15, 2022
Patient Care Is Our Priority

Medical organizations throughout North America understand that our rigorous certification standards prove that ABPS Diplomates are capable of delivering the best patient care possible.

I feel truly blessed and grateful to be an internal medicine board-certified diplomate with the American Board of Physician Specialties. Their ongoing, steadfast commitment to physician board(s) enhancement, forward focused vision, and tenacity is second to none. ABPS has become a recognized choice in Physician Board Certification.

Adam Rench, MD
Internal Medicine
To be the best, you must measure yourself against the best. Achieving Board Certification in Emergency Medicine by the ABPS gave me the opportunity to demonstrate mastery of the art of EM in an objective way. The high bar that ABPS sets for candidates to be allowed to take both the written and oral exam is a testament to ABPS's rigorous vetting of one's ability to practice Emergency Medicine at a high level. By maintaining these credentials, I've been able to instill confidence in my abilities at the department/employer level and ultimately with the patients that choose to seek emergency care at the facilities at which I practice.

Royce Mathew Joseph, MD
Emergency Medicine
The American Board of Physician Specialties has supported the entire field of Integrative Medicine in sponsoring our board. It has been so validating of the importance of prevention-oriented and holistic approaches to care while emphasizing the scientific basis of this specialty to have it recognized by ABPS. I am proud to have been one of the first groups to be board certified by ABPS in Integrative Medicine, leading the way for others committed to training in this specialty.

Myles Spar, MD
Integrative Medicine