DIET: Eating to prevent bruising

Prevention is better than cure …

Before taking any new supplements or making new diet changes, you should always consult your GP and dispensing herbalist.  OBVS. 

Bruises, Pole Kisses – come hand in hand with pole, most especially when your a total newbie.

I firmly believe that if you ain’t bruising, you ain’t doing it right!  And if you do get some good un’s, then we should wear them like a badge of honor as they represent achievement.

But that’s not for everybody and some people just bruise like a peach, ending up looking a bit battered and unsightly.

This could be because you are deficient in Vitamin K, or C, and a simple diet change could make a huge difference here.  But of course – speak to your GP about that as – I’m no Doctor!

Alternatively, you could talk to your local dispensing herbalist.  If you live in or near Chester, we like the people at The Groves Herbalist shop in Hoole.  They’re cool.

Either way, it’s generally a good idea to get your vitamins, minerals, and other essential nutrients from a good, balanced diet – naturally, as diet plays a role in both the prevention and healing of bruises.

Here are 7 diet changes you can easily make help prevent pole bruises:

Vitamin K has a fundamental role in the clotting of blood – it’s vital function is to produce blood platelets that allow coagulation.
You can find Vitamin K naturally in dark leafy greens, broccoli, avocado & strawberries.

As always, speak to your GP before altering your diet or taking new supplements etc.. as too much of this vitamin can also be harmful.
The recommended daily dose for women is 90mcg a day.

Citrus fruits are not only delicious, but they are naturally high in Vitamin C and Bioflavonoids – which help with wound healing.
Vitamin C also enhances the immune system and wards off infections. Having too much Vitamin C is better than not enough as the body will simply excrete the excess.
That said, exceeding the 2000mg per day limit may result in nausea, diarrhoea and abdominal cramps so … careful now.
Mangoes, Oranges, Berries and Pomegranate are rich in gorgeous Vitamin C.

Essential fats are critical to help rapidly heal wounds.

Beef, Pumpkin Seeds, Poultry, Whole Grains, Nuts and Spinach are naturally high in the mineral Zinc.
Zinc lends a helping hand to the formation of healthy tissue.

4-5oz of Lean protein per meal per day is necessary to rebuild busted blood vessels and muscle damage.

Sweet Potatoes, Pumpkin Seeds, Eggs, Peanuts and Walnuts are rich in Vitamin E – which works a bit like Vitamin C.
Vitamin E is an antioxidant that regulates blood vessel function dealing with the rebuilding and repair of damaged cells.

Not strictly eating, but can of course take Arnica tablets – one before pole, and again afterwards (as directed).

Arnica is one of the most popular homeopathic remedies in Britain, used to treat swelling, bruising, muscular strains and wounds.

You can buy Arnica in tablet form, cream or gel from any Boots store or Holland & Barrett – but of course the most effective kind of natural remedies are the brands that are less mass produced and have a purer content – which you’ll find at a decent herbalist shop like The Groves.


Foods that actually CAUSE bruising!

Sugar – Reduces the healing of tissues and promotes inflammation.
Trans fats – Promote inflammation and decrease healing.
Processed foods – May contain chemicals and dyes which can slow wound healing.
White and wheat products – Can act as anti-nutrients pulling nutrients out of your body.





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