I have had many concerned athletes that have recently become injured, and reach out to me for advice. They are confused, worried and feeling low. When we are injured we are too busy being concerned about the physical part that we don’t realise the mental effect it can have upon us. Many feel confused or anxious and low. I thought it was important to share this information;

The injured athlete.
Don’t be surprised at the overwhelming highs and lows of going through an injury.
Depression is a common mental disorder, which affects up to 25% of female athletes and 12% of male athletes. Many athletes will experience a loss of interest or pleasure, feelings of guilt or low self-worth, low energy, poor concentration and irritability. Unfortunately, athletes who experience the symptoms of depression are reluctant to seek help, due to the perception that depression carries a cloak of shame. Athletes are taught to be tough and by admitting to a psychological or emotional problem, an individual’s confidence may be further threatened.
Factors such as the magnitude of the injury, the success of the rehabilitation program, the athlete’s personality, and level of competition have an impact on the athlete’s responses. Depression fills a void when the sport isn’t possible.
Athletes Sidelined by Injury Must Cope With Sense of Loss. A suddenly sidelined athlete doesn’t have to be competing on the world stage to feel depressed. Even injured weekend athletes are susceptible to depression, anxiety and other psychological symptoms, including nightmares, flashbacks to the accident, moodiness, irritability, fatigue, insomnia, weight gain and low self-esteem.
Initially, athletes can feel a deep sense of loss or a void in their lives. They lose not only the actual physical activity, but also the gratification they get from competing and the social aspects of the sport. They may also lose that feeling of invulnerability and absolute trust in their bodies.
With time away from their sport, athletes also lose a piece of identity, especially if they earned recognition for their athleticism. If all the sudden you can’t be an athlete, it sends you into a bit of an existential crisis in terms of, `who am I, and what am I doing here?
Moody and depressed, some injured athletes are often left to brood by themselves. Athletes complain that their friends and family members are not always sympathetic, or understanding.
“If you’re a non-athlete, it’s hard to understand the importance a sport can play in someone’s life”
It is so very important to try to make small goals for your self and stay as positive as you possibly can. Try to convince yourself that you know you will return in time, in some way or another, patience and self confidence can be challenging at times…. but these are your best tools for recovery. Your mind is very powerful…don’t underestimate it:-)
Stay determined and have trust in your body. Our bodies can do amazing things when we put our minds to it:-)

Strawberries are low in calories (32 kcal/100g) and fats but are a rich source of many health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health.
Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counteract inflammation and scavenge harmful free radicals.
The fruit is rich in B-complex group of vitamins. These vitamins are acting as co-factors that help the body metabolize carbohydrates, proteins and fats.
Strawberries contain vitamin A, and vitamin E. These compounds help act as protective scavengers against free radicals that play a role in aging and various disease process.
They contain good amounts of minerals like potassium, manganese, fluorine, copper, iron and iodine.
Potassium in an important component of cell and body fluids that helps in controlling heart rate and blood pressure.
Strawberries are good, and good for you!!!

Where to find the most important lipid?

One of the most important areas in human nutrition research is Lipids, fatty acids.

The ratio between our Omega 6 and Omega 3’s in our daily diet is of great importance.

An Egg’s lipid ratio has evolved over the years and farmers are now adding Omegas to the eggs or feeding chickens omega supplements to try to get eggs back to their beneficial healthy balance of Omegas. For example, one reason for keeping this balance of Omega fatty acids is Omega 3 fats help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation, a balance is needed between the two, Omega 6 have many health benefits and are essential. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids. So often our diet is lacking in Omega 3‘s.

The balance of Omegas in our body play an important role in our hormonal balances, our blood pressure, cell membrane protection and cholesterol transportation, also our inflammatory reactions, according to the University of Maryland research shows that omega 3 can help lower the risk for osteoporosis, rheumatoid arthritis, IBS, macular degeneration, certain types of cancer, heart disease, the list goes on.

A great source for reaping the benefits of Omega 3 can be found in a tiny grain. An ancient grain used by the Aztecs. High in antioxidants, low in sodium, (78 times less sodium than salmon, 237 times less sodium than tuna) high in protein and fiber, an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc and copper, and fewer carbohydrates than most other grains.

This grain is called “Chia”. You may remember ‘Chia pets’…. well, Chia is not just for pottery anymore! Add a little Chia to your diet and get your Omegas balanced, the benefits are huge and numerous.

Other sources of Omega 3 can come from nuts and some plants; flax walnuts, sardines, soybeans, torfu, shrimp etc.