5 Ways to Reduce Muscle Inflammation

March 4, 2016

muscle inflammation
The moment your muscles become inflamed, you are in pain. Depending upon the season and what you have been doing over the past few days, you may be experiencing more muscle inflammation than you can handle. While you can take medications that will help with the overall inflammation, there are things you can do to reduce and prevent muscle inflammation.

Reduce Trans-Fatty Acids

Improving your diet can help to reduce muscle inflammation. You want to get rid of the Trans fatty acids as well as the hydrogenated fats within your diet. These types of acids and fats are known to increase inflammation, and part of this is because they are blocking the good fats that your body needs to help lower inflammation. Some of the foods you want to eliminate include fried foods, dessert mixes, donuts, nondairy creamer, stick margarine, and even microwave popcorn.

Up Your Omega Fatty Acids

Omega-3 fatty acids are an important part of your diet because they can decrease inflammation significantly. They are capable of boosting the immune system and are known for their anti-inflammatory effects. You are going to find these fatty acids in salmon, herring, sardines, flaxseed oil, and more. Any time you can increase your fish oils, it is going to be beneficial to you.

Use Ice Baths

There is a reason that many athletes choose to soak in ice baths after a game. Generally, muscle inflammation that is a result of intense training, a long game, and hand lifting, or other exercises that are known to create muscle damage is the kind that is going to respond best to ice. Going into a cold water bath at approximately 50°F for 15 minutes can help to restore maximal strength to muscles by lowering the inflammation level and facilitating muscle repair.

Take Melatonin Supplements

Melatonin is a potent hormone that can aid in muscle regeneration and help you to sleep better. One of the biggest things that can trigger inflammation is lack of sleep. This means that you truly need to get a good night sleep every night in order to reduce possible inflammation. Those who don’t get enough hours are generally the ones that have the highest level of inflammation – and therefore the highest level of pain.

Try a Gluten Free Diet

Gluten has been known to agitate the intestines. It is highly inflammatory, and if you find that you are allergic to gluten, which is found naturally inside barley, rye, and wheat, you may experience an array of symptoms, ranging from abdominal pain to random weight loss. If you cut the gluten out of your diet, either entirely or significantly, you can reduce the inflammation within your intestines and throughout your muscles.

As you reduce muscle inflammation, you want to make sure that you are doing all you can to prevent further inflammation. Making an appointment with your chiropractor on a regular basis can also make sure that your spine is in proper alignment and that your body is on its way to sufficient levels of wellness.

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