much as possible. Choosing the right foods can also help your body prevent inflammation so you can stay agile and pain-free during your matches.
How do anti-inflammatory foods fight inflammation?
When our bodies are injured or exposed to toxins, molecules called free radicals wildly run rampant, causing what’ s called oxidative stress to cell membranes and our DNA. Anti-inflammatory foods contain molecules called antioxidants, which latch onto free radicals and keep them from doing further damage.
Gold standard: Go Mediterranean
The winner when it comes to anti-inflammatory eating plans is the Mediterranean diet, which is based on whole, unprocessed, plant-forward foods and healthy fats. This is because most plant foods contain powerful antioxidants. Consider foods like these to be your courtside recovery team:
• Oily fish— like salmon, trout and sardines, which are high in Omega-3 fatty acids. Omega-3s produce resolvins that actively reduce inflammation, inhibit pro-inflammatory cytokines, and displace inflammatory fats on cell membranes.
• Brightly colored fruit— like blueberries, grapes, strawberries and oranges, which are rich in antioxidants and polyphenols that neutralize free radicals. They also have fiber to stabilize blood sugar.
• Leafy greens and colorful veggies— like spinach, kale, broccoli, tomatoes and peppers. They provide the same free-radical-neutralizing power and stabilizing fiber as fruit.
• Functional mushrooms— like shiitake, lion’ s mane, and reishi. These contain antiinflammatory compounds like terpenoids, phenolics, and polysaccharides.
• Whole grains— like oats, whole wheat and barley, which feed the gut microbiome and help protect your gut lining from damage.
• Nuts and healthy oils— like walnuts, which are exceptionally high in Omega-3s. When sautéing, reach for olive, avocado, walnut or chia oil.
Avoid these inflammatory foods
Some foods can cause problems by disrupting the gut microbiome, damaging the gut lining, promoting high blood sugar spikes, and increasing“ bad” cholesterol. If we eat these foods too often, over time they can cause chronic inflammatory responses. It’ s best to avoid:
• Refined breads, pastries and donuts
• Fried foods
• Foods with added sugar
• Processed meats like hot dogs and luncheon meats
• Foods containing trans fats
Keep moving: Exercise is the best defense
Just like drilling, regular physical exercise works wonders over time. It supports weight maintenance and reduces blood sugar spikes, both of which provide anti-inflammatory effects.
That’ s just what we needed— one more excellent excuse to keep playing pickleball.
See you on the courts, pickleball friends! •
Patriotic Parfait
Enjoy this simple red, white and blue parfait— the perfect antioxidant snack!
Ingredients: ½ cup blueberries ½ cup chopped strawberries ½ cup granola 1 cup fat-free Greek yogurt
Directions:
Layer ingredients in this order: ½ cup yogurt, ¼ cup granola, ½ cup strawberries, ½ cup yogurt, ¼ cup granola, ½ cup blueberries. Serve immediately.
Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd. com.
Brandi’ s Kitchen
JULY 2026 | MAGAZINE 63