Reducing inflammation can be one way to deal with joint pain. Improvements in joint mobility, reduction of pain in motion and general fluidity of movement can be felt when we reduce inflammation.
Many things contribute to inflammation including :
1. Over exercising
2. Too much alcohol
3. Lack of Sleep
4. Poor diet
Symptoms of an inflamed system can include fatigue, allergies and infections, itchiness of the skin and aches and pains in the body. There are many ways we can make improvements in how our body deals with inflammation including massage, exercise, sleep, improvements in our diet and supplements.
Below are some easy ways to improve the way your body deals with inflammation.
As a non-drug therapy, massage holds the potential to help not just bone-weary athletes but those with inflammation-related chronic conditions, such as arthritis or muscular dystrophy, says Justin Crane, a doctoral student in the Department of Kinesiology at McMaster.
While massage is well accepted as a therapy for relieving muscle tension and pain, the researchers delved deeper to find it also triggers biochemical sensors that can send inflammation-reducing signals to muscle cells.
In addition, massage signals muscle to build more mitochondria, the power centres of cells which play an important role in healing.
"The main thing, and what is novel about our study, is that no one has ever looked inside the muscle to see what is happening with massage, no one looked at the biochemical effects or what might be going on in the muscle itself," said Crane.
"We have shown the muscle senses that it is being stretched and this appears to reduce the cells' inflammatory response," he said. "As a consequence, massage may be beneficial for recovery from injury."
Lowering refined sugar intake in your diet
Consuming excess added sugar and refined carbohydrates causes several changes in the body, which help explain why a diet high in sugar can lead to chronic, low-grade inflammation. ... Excess body fat has been linked to inflammation, partly due to insulin resistance
Increasing your Fish Oil intake
Fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA), which block inflammatory cytokines and prostaglandins; they are converted by the body into powerful anti-inflammatory chemicals called resolvins.
The most important part of recovery is rest. That doesn’t mean immobility but it does mean you have to not do things that are going to impair healing and recovery.
Ice helps you recover by reducing inflammation and swelling as well as internal bleeding from injured capillaries and blood vessels. Don’t apply ice for more than 15 to 20 minutes at a time, but you can rotate on and off all day.
Heat stimulates blood flow, which helps your body bring nutrients to and remove waste products from the area faster. Heat shouldn’t be introduced immediately following an injury, however. A combination of heat and ice work well together to reduce inflammation and increase blood flow.
Curcumin is the primary compound found in turmeric, the spice most well known for its role in curry. These days it’s become one of the more popular joint pain supplements.
Studies on people with osteoarthritis show that it can reduce feelings of pain and improve mobility. Curcumin phytosomes (which increase absorption by “carrying” the curcumin across the intestines) are the most well tested, and curcumin powder has also been tested to some degree.
It also reduces muscle damage during exercise in subjects without osteoarthritis related to improving the amount of antioxidants in your body.
(Inflavenoid is a concentrated curcumin supplement available at Kimberley Physiotherapy)
Increase your greens
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