Anti-Inflammatory Diet Guide for Tendinitis Management

Introduction

Tendinitis, the inflammation of tendons, can benefit significantly from proper nutrition. This guide outlines dietary choices that may help reduce inflammation and support tendon healing.

Key Nutritional Components

Anti-inflammatory Foods

• Fatty Fish: Rich in omega-3 fatty acids
  • Salmon, mackerel, sardines
  • 2-3 servings per week recommended
• Colorful Fruits and Vegetables
  • Berries, cherries, leafy greens
  • Bell peppers, tomatoes
  • Aim for 7-9 servings daily

Essential Nutrients for Tendon Health

1. Protein
   • Lean meats, fish, legumes
   • 1.2-1.6g per kg body weight daily
2. Vitamin C
   • Citrus fruits, strawberries, broccoli
   • Supports collagen production
3. Zinc
   • Nuts, seeds, whole grains
   • Aids tissue repair

Foods to Limit

• Processed foods
• Refined sugars
• Excessive alcohol
• Trans fats
• High-sodium foods

Hydration Guidelines

• Drink 8-10 glasses of water daily
• Increase intake during exercise
• Monitor urine color (pale yellow ideal)

Meal Timing

• Eat regular meals
• Consider protein intake within 2 hours of exercise
• Space meals 3-4 hours apart

Supplementation Considerations

Consult healthcare provider before starting any supplements

• Glucosamine
• Collagen peptides
• Vitamin D
• Omega-3 supplements

Sample Meal Plan

Breakfast

• Greek yogurt with berries
• Whole grain toast
• Green tea

Lunch

• Grilled salmon
• Quinoa
• Steamed vegetables

Dinner

• Lean chicken breast
• Sweet potato
• Mixed green salad

Track Your Progress

Keep a food diary to monitor how dietary changes affect your symptoms.

Always consult your healthcare provider before making significant dietary changes.