Top 5 Tips and Tricks for Alleviating Inflammation & Pain

Posted by ngnutra on September 19, 2018

Do you suffer from chronic inflammation? Have you hit your pain threshold, resulting in the overconsumption of over-the-counter pain killers? There are better ways to manage your inflammation. Let’s review the top 5 tips and tricks for alleviating inflammation and pain.

1. Avoid Inflammation Foods

In order to alleviate inflammation, it’s important to prevent it from happening. One of the most common triggers of inflammation is the food that we eat on a daily basis. By removing these infamous inflammation-causing foods, you’ll immediately notice an improvement:

  • Sugar
  • Alcohol
  • Fried food
  • Processed meats and other heavily processed foods
  • Gluten
  • Artificial additives and sweeteners (1)

2. Supplement for Inflammation

Anti-inflammatories like ibuprofen can do a lot of damage to the stomach, especially if you’re taking it over the long term or more than the recommended dosage. If you want to avoid the possibility of stomach complications, you may consider using supplements to alleviate your inflammation.

Ginger and turmeric are great as whole food or herbal anti-inflammatory supplements. Omega-3 fatty acid supplements such as fish oil have been shown to dramatically reduce inflammation. If your pain is focused in your joints and connective tissue, you can take glucosamine chondroitin and MSM (methylsulfonylmethane) supplements for relief. (2, 3)

3. Stretch Away Inflammation

The overuse of certain muscle groups may be contributing to your inflammation. This is not exclusive to going to the gym. For example, if you’re picking up objects from the floor without bending your knees, your lower back will be taking the negative force from that. Over time, these repeated movements add up and cause strain or injury.

Regardless if you’re involved with an exercise program or not, you should be making a daily effort to stretch. Here are five stretches we would recommend doing within 15 minutes of waking up:

  • Downward Dog
  • Cat – Cow Pose
  • Child’s Pose
  • Standing Quadricep Stretch
  • Lying Cross Legged Glute Stretch

4. Strengthen Weak Muscles

As mentioned above, overuse of the same muscle group is one of the leading causes of muscle strain and injury. After stretching, you should focus on strengthening the weaker muscle groups to avoid overcompensation.

Overcompensation is when one stronger muscle group does all of the work for the weaker muscle group that’s nearby. This is especially common with the glutes, hamstrings, and hip flexors since so many of us are sitting down during work. Due to our work lifestyles, it’s easier than ever to let some muscle groups grow weaker while others overcompensate.

Here are 5 exercises we would recommend performing twice per week to correct lower body muscle imbalance:

  • Bridge
  • Bear Crawl
  • Side to Side Crab Walk
  • Jump Squat
  • Donkey Kick

5. Deep Tissue Massage

One of the best ways to restore length-tension relationships between muscle groups, do away with tension causing knots, and improve overall inflammation in the body is a deep tissue massage.

A professional massage can find problem areas for tension in the body where inflammation is prone to appear. What’s more, if you’re having the issue of overcompensation that we discussed above, massage can help stretch and lengthen the overused muscle, allowing you to focus on strengthening the weaker muscle groups.

References

1. Minihane, Anne M. et al. “Low-Grade Inflammation, Diet Composition and Health: Current Research Evidence and Its Translation.” The British Journal of Nutrition 114.7 (2015): 999–1012. PMC. Web. 23 Oct. 2017.

2. Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7.

3. Huskisson EC. Glucosamine and chondroitin for osteoarthritis. J Int Med Res. 2008 Nov-Dec;36(6):1161-79. Review.

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