By Drew Mulvey MS, CDN, CNS, CLT, PNL1, CPT
It is now June and we have just transitioned over to the Summer solstice. One of the best parts about summer is that we are all much more active outside the confines of the four walls in the summertime. This makes it an ideal time to really invest in our health by immersing ourselves in nature. As stated in one of my favorite books “The bounty of the outside world enters and enlightens us!”1 That means we can also benefit from the bounty the earth produces in this season.
Unleash the Summer Fire
I also like to apply Traditional Chinese Medicine principles to my practice. As we are all aware, we have now transitioned into the new season or the summer solstice. Summer is associated with the Fire element. This season is accompanied by creativity but looking further it is also associated with finding your true identity. I just recently posted about my Resilience Bootcamp. In this Bootcamp, I stress the importance of fitting into your own unique identity and not under a label. As athletes, we tend to be go-getters, perfectionists, Type A or INFJ according to your personality typing. Do you have to fall under a label? Absolutely not and that is what the summer can be for. When you start to discover and unravel your truest identity, everything else follows. This is not only important for the way that you train but self-care, positive thinking, relationships, etc, will only make you that much better of an athlete. Does that sound like you? Check out the link below.
Resilience Bootcamp
The Heart of the Matter
Commonly each element is associated with an organ. The organ associated with Fire and this season is the heart. According to TCM principles, the heart is not only responsible for pumping blood through the body to deliver nutrients and oxygen to muscles and organs for recovery but is also responsible for our consciousness, sleep, and mindset.1 Alteration in any of these can significantly impact one’s athletic performance. One of the best ways to nourish your heart and mind is by adding red foods. So really in this season, it is a time to get down to the heart of the matter.
Check out a previous blog post for more details!
https://www.redeeminglifenutrition.com/blog/summer-solstice-bring-in-the-fire.
Some red foods that can be incorporated during this time are organic apples, cranberries, organic strawberries, organic red peppers, beets, organic raspberries, pomegranates, organic tomatoes, watermelon, dates, pomegranates, and my personal favorite, organic cherries! (Plus they are in season woo hoo!)
Benefits of Red Foods
Red fruits and vegetables are an excellent source of vitamins A and C, both potent antioxidants. The former is beneficial for protecting the ovaries in women and the latter helps with collagen formation, thus decreasing joint pain, and neutralizing free radicals that can be generated from life or sports stressors. They are also rich in several minerals such as potassium, calcium, iron, magnesium, sodium, and copper.2 Wait, there is more! A 100g serving of raspberries contains about 50% of the DRI for folate, a very important vitamin needed for methylation, a process that decreases homocysteine which can increase inflammation and for proper detoxification. 2 According to the review, out of all the red fruits, cherries and blackberries have the highest mineral content. I want to put the focus on cherries.
Cherries
They are a natural source of melatonin, the hormone involved in regulating your body’s internal clock and sleep cycle. These may be beneficial if taken as a bedtime snack. (I sometimes pair them with almond butter for a source of tryptophan to help me to sleep.) Melatonin is also a potent anti-inflammatory that is beneficial for better recovery times. They also contain vitamins and minerals such as Vitamin C to improve immunity, joint health, and insulin sensitivity; and potassium and manganese for energy pathways and smooth muscle contraction! 3
Cherries are often touted for their array of antioxidants, such as anthocyanins, excellent for decreasing inflammation. In a recent study, subjects administered 480 mL tart cherry juice over the course of 12 weeks demonstrated significant decreases in inflammatory proteins C-Reactive Protein and malondialdehyde, the former commonly elevated in atherosclerosis while the latter in individuals experiencing joint pain.4,5 This may attribute to tart cherry’s ability to potentially improve joint pain in those with Rheumatoid Arthritis, improve recovery time in athletes and decrease one’s risk of developing chronic disease, such as Cardiovascular disease.
The Power of Electrolytes
As mentioned, these fruits and vegetables contain minerals such as potassium, magnesium, sodium, and calcium. Each of these nutrients is known as electrolytes, as they literally carry an electrical charge through an aqueous environment. These are incredibly important for proper heart rate, prevention of muscle cramping, brain power and also feeling a sense of calm. In fact, magnesium and calcium can be taken together at night to help with sleep! The better sleep one is getting, the better one will be able to recover.
The weather is also getting hotter and we are losing electrolytes in the form of epidermal condensation, a fancy term I just made up for sweating. In order to maintain our performance and prevent dehydration, dizziness, and weakness, it is important to be replenishing them.
For more information on electrolytes and a delicious recipe, check out one of my former posts!
Electrolytes for Optimal Health
So what are some of the ways I incorporate these foods? One of my favorites is my personal recovery shake. This consists of mixed berries, beets (or beetroot powder), cacao powder, chocolate protein, sunflower butter, banana, and nondairy milk. (After a very long ride or run, throw in some coconut water for extra potassium!) What are some other ways to add in electrolytes? Infuse water with watermelon and some of the red fruits, bring a watermelon and mint salad to a summertime picnic, and/or add some peppers, onions, and tomatoes to your morning eggs.
References:
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Pitchford, P. Healing with Whole Foods. North Atlantic Books. Berkeley, California. 1993.
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Cosme F, Pinto T, Aires A, et al. Red Fruits Composition and Their Health Benefits-A Review. Foods. 2022;11(5):644. Published 2022 Feb 23. doi:10.3390/foods11050644.
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Reinhard, T. Superfoods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
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Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019;11(2):228. Published 2019 Jan 22. doi:10.3390/nu11020228
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Kalavacherla US, Ishaq M, Rao UR, Sachindranath A, Hepsiba T. Malondialdehyde as a sensitive marker of inflammation in patients with rheumatoid arthritis. J Assoc Physicians India. 1994 Oct;42(10):775-6. PMID: 7876045.
