Let's Talk about Inflammation

Disclaimer: Through my affiliation with Mambo Sprouts, I received GOPO Rosehip with Galactolipids as well as compensation in exchange for this post. All opinions are my own.

As a runner and an athlete, I am very familiar with inflammation. While physical activity is generally anti-inflammatory, endurance training or high-intensity training can lead to oxidative stress, increasing the production of free radicals, which leads to an inflammatory response by the body. You might notice this as soreness, swelling, or tiredness. If you take it easy after a tough workout or event, you start to feel better. But if you keep pushing yourself, over time, this inflammation can affect the immune system and make the athlete more prone to fatigue, illness, and injury. (source) Clearly, athletes have to find a balance in their training to prevent inflammation from becoming chronic. That isn't always easy to do when training for an event that requires a high output for a prolonged period of time.

Athletes can prevent oxidative stress and inflammation to a certain extent through supplements and diet. Certain foods are known for causing inflammation, while others are known for helping reduce inflammation. There has been a lot of research demonstrating the benefits of tart cherry juice, blueberries, and quercetin, which is found in many fruits and vegetables. I've shared my love for my morning smoothies--I try to eat the rainbow every week all in the name of fighting inflammation.

What about supplements? Is there anything an endurance athlete can take to help prevent inflammation and/or reduce inflammation after a tough workout?

Since being diagnosed with rheumatoid arthritis, inflammation has taken on a new meaning for me. Not just limited to feeling sore after a hard workout or an endurance event, now I'm experiencing symptoms every day. Soreness aside, for me, the most distressing symptom has been fatigue, which can be a result of inflammation. I've done a lot of research on supplements that I could take to help reduce inflammation in my body.

I'm also not very good at being sidelined and was eager to get back in the game.

Remember guys, I'm a science gal and I go where the evidence is. While anecdotes and personal stories are great (and I'm sharing mine in this post), it's really important to make sure you are taking a proven remedy and not falling for some kind of expensive voodoo that not only won't help you but could actually hurt you. I could spend a whole post (or 2) telling you all about the things people have told me to try. I've learned to politely nod and smile. I rarely recommend any kind of supplements to my family, friends, and my patients but here are a few that actually have research that backs their effectiveness:

Omega 3 fatty acids, particularly DHA and EPA, have been shown to have a big effect on inflammation in the body. The recommended dosage varies between 2-6 gm DHA/EPA per day. It's a lot of fish oil. I'm surprised I haven't grown gills or become a better swimmer.

Vitamin D has anti-inflammatory effects, but it is dose-dependent, meaning you need to take higher doses of Vitamin D to see the effects. The NIH lists the upper limit of Vitamin D intake for adults as 4000IU per day. So many of us are deficient and may need more than that but taking higher dosages should be done only under the supervision of a health care provider. The recommended form is D3.

Rose hips are derived from the rose plant and contain galactolipids, a powerful anti-inflammatory. Rose hips have been shown to be as effective as NSAIDs (like ibuprofen) in reducing inflammation and pain. Even better: rosehips don't cause ulceration and GI symptoms like NSAIDS do. Nor do they cause issues with blood clotting. GOPO Rosehip with Galactolipids are backed by multiple studies proving their effectiveness in reducing inflammation. The key to the anti-inflammatory powers of GOPO Rosehip is the galactolipids. These rose hips are unique to GOPO and come from only one source, Hyben Vital, in Denmark.

Source

When I was offered the chance to try GOPO Rosehip with Galactolipids, I jumped at it. I started taking it immediately, 3 capsules twice daily. As I write this, I am on my 5th week of the supplement. I'm pretty pumped about this supplement. If you've been reading my blog for any length of time, you know I've struggled a lot with RA symptoms. Since taking GOPO Rosehip with Galactolipids, after about 4 weeks, I noticed that some of my chronic joint pain has diminished. My feet look like they did pre-RA and for most of the day, my hands look normal as well. My knees and elbows ache less and I don't have as much morning stiffness as I did prior to starting the supplement.

Running? I have continued to run since my diagnosis in December of last year, only missing 2 days due to a flare of symptoms. I've been using run/walk intervals to complete my runs. Over the past couple of weeks, there's been water skiing and plenty of running. I've been able to drop some of those run/walk intervals, running continuously as I continue to improve. It's been really encouraging and a lot of fun!

Could my improvement in symptoms be merely a coincidence? Consider this: at this writing, I have been off my RA meds for 3 weeks due to a dental procedure. I was worried I'd flare while off my meds. I haven't had an uptick in symptoms yet (and I'm knocking on wood as I say this). Could it be the GOPO Rosehip with Galactolipids? Could the supplement be the magic bullet I've been looking for?

A runner can only hope. I'm pretty pumped about this. If GOPO Rosehip with Galactolipids works this well for a runner with RA, think how well it will work for runners training for endurance events! Do you want to try it? I'm giving away 3 vouchers for a free bottle of GOPO Rosehip with Galactolipids (up to $29.99 value) which can be redeemed anywhere the product is sold. Keep in mind that there is a "loading period" of 3 capsules twice daily for 3-5 weeks, but according to the manufacturer, 80% of people start to feel better at 3 weeks. The maintenance dose is 2 capsules twice daily.

I'm optimistic about continuing to run with RA. This year already, I've run a 10 mile race, 2 half marathons, and placed first in my age group in a 5k and 10k. I've got 2 more halfs, a 15k, and another 10k coming up. Finishing is always winning, but lining up for this many races in a year is a huge win for me, considering where I was at 9 months ago! I am hoping that I've hit the right combination of medication, diet, and supplements that will keep my inflammation down and keep me moving well into old age.

Do you suffer from chronic inflammation? What steps have you taken to improve your health? Do you take any supplements? Have you heard of GOPO Rosehips with Galactolipids?

I'm linking up with Tuesdays on the Run aka Marcia, Erika, and Patti as well as Coaches' Corner aka Susie, Rachel, Lora, and Debbie and Wild Workout Wednesday with Nicole, Annemarie, and Jen.

a Rafflecopter giveaway