Nature heals: bounce back from overexertion with food and supplements

If anything will motivate you to get your body moving, this is it: The US Surgeon General says that a totally sedentary lifestyle has the same effect on your health as smoking a pack of cigarettes a day. Sobering, isn't it? And the natural environment is the ideal setting to reduce your risk of virtually every disease and add years to your life--through exercise.

But what if exerting yourself in the great outdoors leaves you sore, bruised, blistered or otherwise bent out of shape? Just take a peek into nature's medicine chest.

Be Prepared

To avoid getting hurt, before you exercise you should probably boost your intake of magnesium, which helps muscles stay flexible and toned. Whole grains, potatoes, vegetables and nuts are good dietary sources of this important mineral, and magnesium supplements are also available.

But magnesium is just the tip of the iceberg. Taking betaine and enzymes such as bromelain and papain daily during the week before heavy exertion or even a competition could reduce your chances of getting hurt, and they may speed healing time if you do become injured.

Vitamin C supports healthy tendons, protecting them from injury, and vitamin E prevents muscle damage during exercise. Better still, bolster the body's natural defenses against injury with a prevention cocktail made up of vitamins C and E combined with selenium and zinc.

Maintaining high levels of potassium in your diet will help prevent muscle cramps caused by overexertion. Bananas, apricots and potatoes are good sources of potassium, or you can always take potassium supplements.

But despite these precautions, injuries from physical activity still can and do occur. Here's a quick look at the most common minor complaints related to outdoor activities, sports and exercise--and just a few of the natural substances that can help you speed your healing process.

Bruises

Scientists have long known of the benefits of bromelain in treating bruises. In a study published in 1960 in the journal Practitioner, boxers who had been bruised in a competition took bromelain. They healed twice as fast as boxers who took a placebo. Bromelain reduces inflammation and prevents swelling. And if you find that you bruise easily, boost your intake of vitamin C to strengthen your capillaries.

Blisters

Tea tree oil is a natural antibacterial and antifungal, so it can work well on blisters. Dab tea tree oil on the blistered areas to disinfect them and to help speed healing.

St. John's wort, or Hypericum perforatum, also cleanses and heals broken blisters. Apply an oil extract of this herb to the affected areas. St. John's wort can also help heal lacerations and sunburns.

Sore or Strained Muscles

In case you end up with an exercise-induced strained muscle or two, have a few of these natural alternatives handy.

* Curcumin, or Curcuma longa, the pigment found in turmeric, is an effective anti-inflammatory and antioxidant. Studies suggest curcumin is as effective as prednisone, the popular synthetic cortisone--but without the serious side effects.

* For strained muscles, tendonitis, inflammation and bruises, arnica--also known as Arnica montana or mountain daisy--is extremely effective. Apply arnica ointment to sore areas.

* Valerian, or Valeriana officinalis, relieves pain and muscle spasms. To enhance its effectiveness, combine it with magnesium and calcium. Take valerian capsules or liquid, or drink it in a tea.

* Essential oils relax tense muscles and may improve circulation. Massage sore and overworked muscles with a mixture of five parts St. John's wort oil and one part each of arnica, rosemary and eucalyptus oils.

* To relieve muscle pain, add a teaspoon of ash leaves to a cup of boiling water, steep for ten minutes, strain and sip slowly.

* The oil of lavender, or Lavender angustifolia, is an effective pain reliever. Use this oil externally to soothe bums, bites, stings or itching. Massage it in thoroughly for muscle aches, cramps, rheumatism and sprains.

* Used topically, peppermint oil might increase blood flow to an injured area and act as an analgesic and counter-irritant.

* Are your joints as sore as your muscles? Wintergreen oil is an antirheumatic and analgesic. Try it topically for joint and muscle stiffness, swelling, rheumatism and arthritis.

* Willow bark is a source of salicin, which is practically the same compound found in aspirin. Take willow bark capsules or tablets to reduce the pain of inflammation and minor injuries.

Sprains and Torn Ligaments

Flavonoids are available as citrus, grape-seed or pine-bark extracts, and they may reduce inflammation and strengthen collagen, the primary protein in tendons and other connective tissues.

Several studies, such as one performed at Tokyo University and described in the January 2000 issue of The Journal of Rheurnatology, have found that supplementing with citrus flavonoids will help you recover from sports injuries in half the time it takes with a placebo. Manganese sulfate also speeds the repair of torn ligaments. It works best if taken hourly with vitamin C.