When we think about reducing aches and pains, we often think of stretching, massage or hands-on therapy, and rightly so. But one area that's often overlooked is nutrition.
While food isn't a cure for pain, what you eat can influence inflammation, muscle recovery and tissue repair. By giving your body the nutrients it needs, you can help support healing alongside your osteopathic treatment.
Here are three simple nutrition habits that can make a real difference.
1. Prioritise Protein at Every Meal
Protein provides the building blocks your muscles, tendons, ligaments and other tissues need to repair and recover.
Whether you're recovering from an injury, managing persistent aches or simply wanting to feel stronger, aiming for enough protein throughout the day is one of the best places to start.
Aim for:
· 1 palm-sized portion of protein at each main meal (around 20–30g of protein).
· If you're particularly active or recovering from an injury, you may benefit from slightly more.
Great sources include:
· Chicken or turkey
· Fish (especially salmon, sardines or mackerel)
· Eggs
· Greek yoghurt
· Cottage cheese
· Tofu or tempeh
· Lentils, beans and chickpeas
Spreading your protein across the day is generally more beneficial than eating most of it in one meal.
2. Fill Half Your Plate with Colour
Fruit and vegetables are rich in vitamins, minerals and antioxidants that help protect your cells and support your body's natural inflammatory response.
The more variety of colours you eat, the wider range of beneficial nutrients you'll consume.
Aim for:
· ½ your plate to be vegetables or salad/leafy greens at both lunch and dinner.
· At least 5 portions of fruit and vegetables each day, with as many different colours as possible.
Think:
· Spinach
· Broccoli
· Peppers
· Tomatoes
· Berries
· Carrots
· Beetroot
· Sweet potato
A colourful plate is often a nutrient-rich plate.
3. Hydrate Your Body
Even mild dehydration can contribute to fatigue, muscle cramps and poorer physical performance.
Water supports every cell in your body, including the muscles and connective tissues that help you move comfortably.
Aim for:
· 2–3 litres of fluid each day
· More if you're exercising or during warmer weather.
Water is best, but herbal teas also towards your fluid intake.
A simple way to remember is to keep a reusable water bottle nearby and sip regularly throughout the day.
Bonus: An Ideal Day of Eating to Support Recovery
You don't need a perfect diet…just a balanced one. Here's an example of how a day's meals could look.
Breakfast
Greek Yoghurt Power Bowl
Ingredients
· 200g Greek yoghurt
· 1 handful blueberries
· 1 tbsp chia seeds
· 2 tbsp oats or granola
· Small handful walnuts
· Sprinkle of cinnamon
Why it works Provides around 25g of protein, healthy fats and antioxidants to support muscle repair and reduce inflammation.
Lunch
Mediterranean Chicken Salad
Ingredients
· 1 palm-sized chicken breast
· 2 large handfuls mixed salad leaves
· Cherry tomatoes
· Cucumber
· Peppers
· Red onion
· ½ avocado
· 3–4 tbsp cooked quinoa
· Dressing: extra virgin olive oil and lemon juice
Why it works A balanced meal containing lean protein, fibre, healthy fats and colourful vegetables to support recovery and keep energy levels stable.
Dinner
Salmon with Sweet Potato & Greens
Ingredients
· 1 palm-sized salmon fillet
· 1 medium sweet potato
· 2 handfuls broccoli and green beans
· Drizzle of extra virgin olive oil
· Fresh herbs and lemon
Why it works Salmon provides omega-3 fats, which may help support the body's normal inflammatory processes, while sweet potato offers slow-release carbohydrates and broccoli provides vitamin C to support collagen formation.
Simple Portion Guide
Rather than weighing your food, use your hands as a guide:
· Protein: 1 palm-sized portion per meal
· Wholegrain carbohydrates: 1 cupped handful per meal (adjust depending on activity levels)
· Healthy fats: 1 thumb-sized portion
· Vegetables or salad: Fill ½ your plate (around 2 handfuls)
Final Thoughts
Small, consistent changes often have the biggest impact. By focusing on enough protein, plenty of colourful vegetables and staying well hydrated, you'll be giving your body the nutrients it needs to support recovery and overall wellbeing.
Nutrition works best alongside movement, good sleep and any treatment you're already receiving, such as osteopathy. Together, these habits can help you feel stronger, recover more effectively and support your long-term health.
Jasmine Gooderson is the Nutritional Therapist at The Oast. She helps adults improve their health through personalised nutrition, supporting everything from digestive health and weight management to high cholesterol, hormonal health and chronic conditions. If you'd like to find out how nutrition could support your wellbeing call our reception team on
