December 2024

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"I Just Hurt Myself—What Should I Do?"

One of the most common questions I get from friends, family, and patients is, “I just hurt myself. What should I do?” Assuming they’ve already taken the appropriate steps—seeing their doctor, getting imaging, starting rehab—the best advice often comes back to the fundamentals.

Whether it’s a brain injury, a muscle tear, a pulled back, a stroke, or even texting thumb, the body is remarkably good at healing itself—if we give it the right opportunity and resources. It’s what we evolved to do over millions of years.

Most people default to the basics: resting it, icing it, maybe some gentle stretching (if appropriate). But beyond that, they’re often at a loss. Here are the most important things you should, maybe should, and shouldn’t do to optimize your recovery and help your body heal.

Don’t

• Don’t Ice: Swelling is a natural part of your body’s healing process. Ice inhibits this. Short-term swelling can be beneficial as it signals and supports the body’s repair mechanisms. Instead of icing out of habit, consider less ice—or use it only to manage severe pain.

• Don’t Take NSAIDs: Limit or avoid these. Don’t stick to an NSAID schedule just because someone told you to. If you’re not in pain, don’t take the meds. Personally, I avoid NSAIDs altogether. Instead, I rely on turmeric (curcumin) as my go-to for pain relief and inflammation support.

  Here’s the catch with NSAIDs: In a randomized controlled trial of 364 Australian Army recruits with acute ankle sprains, those treated with NSAIDs had less pain, faster returns to activity, and improved endurance. Sounds great, right? Not so fast—their ankles were also less stable and had reduced range of motion, meaning they didn’t heal properly. These drugs can obstruct the healing process and also cause GI issues. Plus, the FDA warns that non-aspirin NSAIDs increase your risk of stroke, heart attack, and high blood pressure.

• Don’t Eat Inflammatory Food: This may be the most important tip and the one that most of us overlook. At least part of your body is basically on fire. Eating inflammatory foods adds fuel to it. Cut back on sugar, refined oils, refined grains, and processed junk—these will slow healing and increase inflammation. Here are common inflammatory and processed foods that often go overlooked.

Maybe

• Compression? The evidence is scant and lacks a unanimous stand.  The use of compression appears to be a low-risk, low reward so use it if you want but don’t expect big improvements in recovery.  

Do

• Increase Anti-Inflammatory Foods: Load up on nutrient-dense options like wild-caught fish, leafy greens, berries, turmeric, ginger, and healthy fats (think avocado, olive oil, and nuts).

• Consider Digestive Enzymes: This doesn’t fit perfectly in here but it’s powerful enough that I can’t not mention it. Digestive enzymes can accelerate recovery by activating immune-system proteins and reducing inflammation. They’ve been shown to improve healing post-surgery, reduce strength loss, and promote short-term recovery. I take these and you can learn about dosages here. Talk to your doctor before taking any supplements.

• Eat Enough Protein. Your body needs high amounts of protein to rebuild tissues and prevent muscle loss during injury recovery. Aim for 0.8g of protein per pound of body weight.

• Move: Many people take the "rest" part of recovery too far—couch, remote in hand, and no movement for days. Instead, think “active recovery” (walking, yoga, etc.) over complete rest. Movement improves blood flow, keeps joints mobile, and helps flush out inflammation.

• Use Active Stress Tools. I get it—this might sound “woo-woo,” but stress matters more than you think. Pain and injury trigger the sympathetic nervous system (fight, flight freeze), and less movement plus disrupted routines can make it worse. Stress slows healing, increases inflammation, and makes recovery harder. The solution is to activate the parasympathetic state (rest, digest, recover). Pick your favorite active stress busters that make you look inward (meditation, breathwork, yoga, journaling, etc.) and do it twice a day. Passive strategies like watching TV and reading don’t count.

This may sound complex, but hitting the fundamentals above can be summarized like this: move intentionally, eat to heal, manage inflammation naturally, and give your body the tools—and time—it needs to recover. For a much deeper dive into recovery strategies check out this article.

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🏆 Stuff of the Month

🖋️ Articles

• Good Energy by Casey Means | 3 Takeaways

• Home Gym Setup Guide: Budget to Elite Options

• Non-Toxic Living: Natural Makeup & Cosmetics

• The 11 Best Workout Recovery Strategies

• Kids Behavior Management: 25 Parenting Tips and Tricks (Part 2)

🎙️ The Growth Kit (Podcast)

• 10 Life Lessons I Learned As An Occupational Therapist: Part 3

• 6 Strategies To Improve Healthspan For Each Decade

Find the full list of episodes here. Follow The Growth Kit on Instagram. Subscribe to your favorite podcast player (Spotify, Apple). And please leave a review!

📂 From the Archives

• Your Attention Is Worsening. Strategies, Nutrition, & Supplements To Improve It

• Simple Tools & Strategies To Fix Low Back Pain

• 8 Sleep Behavior "Hacks" For The Perfect Night Of Sleep (Podcast)

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🥇 Best of the Month

Quote: “Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”
— Mark Manson

🎧 Podcast: Multitasking Doesn’t Work. So Why Do We Keep Trying? by Freakonomics. Apparently there is a subset of people called Supertaskers that make up 2.5% of the population.

📖 Book: Good Energy: The Surprising Connection Between Metabolism and Limitless Health by Casey Means. The book I have been recommending the most. Every adult should read this.

Product: IQ Bars. My. favorite protein bar, hands down.r. (This is why I love them.)

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❓ Question of the Month

Welcome to a new section where I’ll tackle one question each month with a focus on practical, actionable strategies. I promise to keep it brief (not exactly my strong suit), but useful.

This month, we’re talking about bunions. Why? Because in the past two weeks alone, I’ve had four conversations about bunions—more than I’ve had in the last year. Let’s dive in.

Q: How do I fix (and prevent) bunions?

A: Bunions are primarily a product of the modern world, driven by years of wearing shoes with narrow toe boxes, rigid soles, and elevated heels (no, not just high heels) that alter natural foot mechanics. These features force the big toe inward, disrupting its alignment and function, while rigid soles weaken the small stabilizing muscles of the feet. Elevated heels shift weight forward, increasing pressure on the forefoot and exacerbating this misalignment. Over time, these factors create repetitive stress and inflammation at the metatarsophalangeal (MTP) joint, leading to the characteristic bump and pain associated with bunions. Although genetics may play a minor role, bunions are largely preventable and even reversible when caught early.

Here’s how to address bunions functionally:

1️⃣ Switch Your Footwear: Look for two things when buying shoes:

• A wide toe box (to allow toes to spread naturally)

• A low-ish heel drop (to prevent toes from getting scrunched at the front of the shoe).

• Find good brands here.

2️⃣ Use Toe Spacers: These help realign your toes, improving circulation and reducing tension on the joint. I use these at least a few days a week while at work.
3️⃣ Go Barefoot: Whenever possible, walk barefoot to strengthen your feet and restore natural movement patterns.
4️⃣ Strengthen Your Feet: Incorporate exercises like toe yoga, calf raises, and towel scrunches to build strength and mobility in your feet.

5️⃣ Strengthen Your Feet: Incorporate exercises like toe yoga, calf raises, and towel scrunches to build strength and mobility in your feet.
6️⃣ Address Inflammation: Add anti-inflammatory foods like turmeric, leafy greens, and omega-3-rich fish to your diet. Supplements like curcumin can also help reduce joint swelling.
7️⃣ See a Specialist: If your bunions are severe or painful, consult with a functional podiatrist who can assess your foot mechanics and provide tailored interventions.

Got a question? Email me: contact@mindbodydad.com.

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💡 Things I’ve Learned

🧠 Mind

52 Interesting Things

Great annual list from Tom Whitwell.

1. There are just 16 trademarked scents in the US, including Crayola crayons, Playdoh, an ocean-scented soft play in Indiana and a type of gun cleaner that smells of ammonium and kerosene.

2. In 2022, 55% of Macy’s income came from credit cards rather than retail sales. That’s fairly normal for US department stores.

3. In the US, table saws are responsible for around 4,300 amputations per year. All other products are responsible for 3,600 amputations per year combined.

EPA Bans Toxic Chemicals Linked to Cancer

The US Environmental Protection Agency (EPA) has officially banned trichloroethylene (TCE) and perchloroethylene (perc), chemicals commonly found in products like dry cleaning agents, adhesives, brake cleaners, and even groundwater. TCE, used widely as an industrial degreaser, has been linked to male reproductive damage, Parkinson’s disease, and cancer clusters near military bases and contaminated drinking water. Perc, similarly harmful, has been found in soil emissions that poison indoor air, as well as in groundwater.

8 Life-Affirming Habits from Joe De Sena

From My Wife

1. Praise When You Can: A few words of praise can go a long way. Recognizing and appreciating the efforts of others builds strong, positive relationships. It’s a principle that’s so powerful, yet so underused.

2. Sit Down, Slow Down, and Eat Together: Meals are a time for connection. Taking the time to sit down and eat together strengthens family bonds and creates lasting memories.

From a Mafia Boss

3. On Time is Late: Punctuality isn’t just about being on time; it’s about respecting others’ time. Being early shows you value your commitments and the people around you.

4. Clean the Shed: Do more than you’re asked to, even if it means doing something as mundane as cleaning the shed when you were asked to mow the lawn. This mindset of going above and beyond fosters an attitude of excellence and reliability.

5. Never Ask for Money - Provide Value First: Money follows value. Before seeking compensation, make sure you’re delivering exceptional quality and benefits to others. When you provide something truly valuable, the rewards will follow naturally.

From My Yogi Mom

6. Eat More Salad: Nutrition is fundamental. Incorporating more greens into your diet can boost energy levels, improve mood, and enhance overall health.

7. You Have to Eat a Barrel of Salt with Someone Before You Can Judge: Building deep, meaningful relationships takes time. Before forming opinions about others, invest time in understanding them fully.

From My Dad

8. Have Gratitude Like a Monk: Gratitude is a powerful tool for a fulfilling life. Practice developing a deep sense of gratitude for everything you have, much like a monk who finds contentment in simplicity. This attitude leads to happiness, resilience, and a positive outlook.

💪 Body

Seed Oils & Colorectal Cancer

A new study on colorectal cancer (CRC) highlights how chronic inflammation, fueled by modern diets, drives tumor growth. CRC tumors were found to contain high levels of pro-inflammatory molecules derived from arachidonic acid (from seed oils and industrially-raised animal products) and a severe lack of inflammation-resolving lipoxins (LXA4, LXB4), resulting in "defective lipid class switching." This imbalance keeps the body in a state of low-grade inflammation, hindering healing.

What to do: Reduce pro-inflammatory seed oils and processed foods, increase omega-3s from fatty fish or supplements, and prioritize exercise, stress management, and quality sleep.

Grip Strength Correlated to Health

Grip strength is a surprising predictor of how long you’ll live. A comparison of grip strength from 1980 to today found that men and women have lost up to 26 and 11 pounds of grip strength, respectively. Why does this matter? Grip strength has been shown to correlate strongly with longevity. In one study, people with the strongest grip were 31% less likely to die during the study period. Another study of adults aged 90 and older found that lower grip strength (in the 10th percentile) increased mortality risk by 27%, while those with higher strength (in the 90th percentile) reduced their risk by 31%.

What to do: Don’t just buy a hand gripper. Train your body by exercises that require pulling (pulldowns, pull-ups, dead lifts) and hanging (dead hangs).

The Hidden Cost of Caffeine on Sleep

A study highlights how caffeine disrupts sleep more than we realize, even when we think we're sleeping well. Consuming 400 mg of caffeine (about four cups of coffee) just four hours before bed slashed total sleep time by 50 minutes, reduced sleep efficiency by 10%, and added nearly 30 minutes of wakefulness during the night. Surprisingly, even 12 hours after caffeine consumption, deep sleep decreased by 20 minutes, showing the far-reaching effects of this stimulant on our sleep structure. Interestingly, genetics (specifically the CYP1A2 and ADORA2A variants) did not significantly influence how caffeine disrupted sleep.

What to do: Limit caffeine to no more than 100 mg in the 12 hours before sleep to improve both sleep quality and next-day function.

🎯 Dad

Active Kids Get Sick Less

A study of preschoolers aged 4–7 found that higher physical activity (PA) was significantly associated with fewer days of upper respiratory tract infection (URTI) symptoms, with every additional 1,000 daily steps reducing symptoms by 4 days. Children who engaged in three or more hours of sports per week experienced fewer symptoms compared to those with less regular activity, while low baseline PA levels increased susceptibility to URTIs. The study also revealed no significant relationship between sleep duration and URTI frequency, emphasizing the protective role of physical activity in respiratory health among young children.

Teens Are More Hypersensitive to “Likes”

A landmark study in Science Advances provides the strongest evidence yet that adolescents are more sensitive to social media feedback than adults. Using real Instagram data from over 16,000 users, researchers found that teens’ posting behavior is 44% more responsive to likes than adults. Adding to this, an experimental component revealed that adolescents experience stronger mood declines when receiving fewer likes than expected.

What to do: No parent ever says, “I wish I gave my kids access to social media earlier.” Delay access and read Anxious Generation which discusses this topic in depth and provides many more recommendations.

10 Processed Foods to Never Feed Your Kids

Here is a Bad, Better, Best list of foods for kids from Mamavation.

1. Goldfish (Better: Annie’s Organic Cheddar Bunnies; Best: Mary’s Gone Crackers)

2. Pop-Tarts (Better: Nature’s Path Frosted Toaster Pastries; Best: Homemade)

3. Nesquik Chocolate Milk (Better: Organic Valley Chocolate Milk; Best: Homemade Organic Strawberry Milk)

4. Soda (Better: Live Kombucha Soda; Best: Skip Soda)

5. Fast Food Kids' Meals (Better: Chipotle; Best: Skip Fast Food)

6. Go-Gurt (Better: Stonyfield YoKids Pouches; Best: Stonyfield Greek Plain Yogurt)

7. Kid Cuisine (Best: Homemade)

8. Froot Loops (and sugary cereals) (Best: EnviroKidz Cereal)

9. Twinkies (Better: Arrowhead Mills Organic Vanilla Cake; Best: Skip Cakes)

10. Kraft Oscar Meyer Lunchables (Best: Homemade)

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