我们都知道，从长寿到改善心理健康到提高能量水平，锻炼可以带来可观的健康益处。但是我们也知道运动有时会导致各种酸痛和痛苦。从失眠到炎症再到便秘，全食可以缓解许多疾病。在这里，专家提供他们的食物建议，以帮助您减轻一些不适。
Issue:You struggle getting a good night’s sleep after a heavy workout.
Try:Pumpkin seeds
Although it sounds counterintuitive, heavy workouts often make falling asleep more challenging because your muscles hurt and you cannot properly unwind. If you toil getting a relaxing night’s sleep on days like these, try adding pumpkin seeds to your diet.卡罗琳·迪恩（Carolyn Dean）博士, author of “365 Ways to Boost Your Brain Power: Tips, Exercise and Advice,” says the镁在南瓜种子中，可以缓解可以打击不安的睡眠的肌肉张力。南瓜种子的镁还激活了中枢神经系统的主要抑制性神经递质GABA。GABA（A）受体的激活有利于睡眠。”她说。
Issue:锻炼后，您会感到胃部不适。
Try:开菲尔
Running, with all the jostling of your organs, can cause gastrointestinal issues. Luckily, taking probiotics can aid digestion.Allison Childress, RD, an assistant professor at Texas Tech and board certified specialist in sports dietetics, recommends probiotic kefir. A fermented milk often referred to as drinkable yogurt, Kefir “can emulate the healthy bacteria already living in your gut and is one of the mostprobiotic-rich foodson the planet,” she says. “A serving size is 6 ounces or 2/3 cup.”
Issue:You suffer from acute or chronic inflammation.
Try:Avocados
无论您是因运动损伤而受到急性炎症还是更严重的健康问题的慢性炎症，您都可以用抗炎食品（例如鳄梨）来抗击。在《杂志》上发表的一项研究中炎, researchers found a compound in avocados reduce inflammation in young skin cells. Bonus: Childress says this fruit (yes, avocado is a fruit) is high in monounsaturated fat and vitamin E.
Issue:你的肌肉抽筋。
Try:烤土豆与皮肤
长期，肌肉过度使用和低血流动都会导致肌肉抽筋。为了主动防止它们，请烘烤皮肤上的土豆。土豆“提供健康剂量的钾，这有助于替代肌肉的钾储藏，并帮助肌肉收缩。”瑞秋很好，MS，体育饮食学专家董事会认证专家。
Issue:You have stiff joints after a long run/race.
Try:Turmeric
您可以帮助赢得与香料姜黄重复体育锻炼后的僵硬关节的战斗。根据期刊植物治疗研究，姜黄素（化合物中的化合物turmeric）与几种抗炎药具有可比的功效。您可以获得“药丸或胶囊形式的香料，但也可以使用新鲜的姜黄作为茶或您喜欢的菜肴，” Kristamarie Collman，医学博士。但是，如果您目前服用药物，请务必先与您的医生交谈。她说，姜黄“可能与特定药物有相互作用”。
Issue:Your doctor says you should worry about bone health.
Try:Flaxseeds
A study from theJournal of Rheumatology发现体重的体重活动（如跑步）与腰椎骨质流失有关。为了帮助减轻骨密度损失，请尝试每天消耗亚麻籽。“典型的剂量是每天用大量水服用的1-2汤匙磨碎的亚麻籽。”The Mesothelioma Center。
Issue:You experience constant joint pain from working out.
Try:椰子油
如果锻炼会使您酸痛，用黄油或橄榄油代替coconut oilcan help assuage the pain. A study from the journalPharmaceutical Biologyfound virgin coconut oil helps lessen inflammation that directly impacts joint pain. You can add it into recipes to ingest it or rub it on your joints as a topical lubricant. However, when eating it, Donna Sergi, DC, aNutrition Response Practitioneradvises, “Don’t go overboard; try limiting healthy fats to one serving daily.”
Issue:跑步会让你不规则
Try:李子
不断锻炼会扰乱正常的消化nctionality. Eating good old-fashioned prunes can help keep you regular. “Aim for a daily serving of prunes (that’s about five), which can help support good digestive health due to their unique nutrient content, including their 3 grams of fiber per serving,” says Jackie Newgent, RDN, culinary nutritionist, author of “The All-Natural Diabetes Cookbook,” and spokesperson for California Prunes. For reference,whole-wheat bread每份只有1.9总纤维克。
