As March rolls around, so does a general excitement for warmer weather. Besides red cheeks and hot cocoa, winter also comes with an increase in inflammation. Blood rushes away from our extremities to protect vital organs, and as a result- circulation decreases. But temperature isn't the only factor that contributes to inflamed muscles and joints, and over the next few paragraphs we'll cover natural ways to increase circulation and reduce inflammation.
Diet
As with most things, nutrition has a major impact on inflammation. Load up on anti-inflammatory foods and spices and eliminate ingredients that may hinder your process. Helpful foods include leafy dark greens and berries- as they have the highest amount of antioxidants. Taking a break from eating may also be helpful through intermittent fasting, giving the digestive system a break. Some spices that have been studied and proven to slow down the processes of inflammation include turmeric, rosemary, cumin, cinnamon and ginger.
Some things to decrease or eliminate depending on the gravity of the inflammation include alcohol, red meat, processed flours/meats and fried foods. High consumption of these foods can lead to chronic inflammation, which is linked to cancer, heart disease, diabetes and depression.
Exercise
Something as simple as just going for a stroll can lower stress levels and increase blood circulation. This 2017 study indicates that even just 20 minutes of movements can significantly reduce inflammation markers. If you can, make time for at least 30 to 45 minutes of aerobic exercise and about 20 minutes of weight/resistance training at least 3 to 4 times a week.
This routine will also contribute to stress management, which also has a significant impact on inflammation.
If you're having a hard time recovering from the increase in exercise due to sore muscles, we recommend EMS technology, which also aids inflammation in general by encouraging an increase in blood flow and flush of lactic acid. We recommend the wireless VPod, since it has 24 different features and adjustable intensities.
To learn more, visit VPod.Life.
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Sleep
Consistently getting less than 6 hours of sleep for adults leads to many health issues in the long run. The reason for this is because during deep sleep, one of the housekeeping tasks that the body prioritizes is reducing inflammation. When sleep is continuously compromised, then recovery takes a hit. Try to get at least 7 to 8 hours a night for best results.
Happy Healing!