Introduction When it comes to treating chronic pain, there is no “one-size-fits-all” approach. But there are a few overnight hacks to reduce inflammation that can help alleviate some common aches and pains. From exercising to eating the right foods, these tips can help you find relief from discomfort.
What is Inflammation?
Inflammation is a normal response to injury or illness and can be helpful in fighting off infections as well as repairing damaged tissues. However, when inflammation is chronic, it can cause pain and restrict movement. Chronic inflammation can also be a sign of autoimmune diseases or other health conditions.
Exercise
Exercising can help reduce inflammation and improve your overall health. Focus on low-impact workouts that can help improve mobility and increase blood flow. Swimming, yoga, and Tai Chi are all beneficial exercises to help reduce swelling.
Stretch
Stretching helps relieve tension and reduce pain levels by stretching out your muscles and fascia. Try starting with simple breathing exercises, or practice gentle stretching before bed to help increase circulation and reduce inflammation.
Get Enough Rest
Getting enough rest is a vital component of reducing inflammation. Aim for seven to eight hours of restful sleep each night to help your body repair itself. Your body releases healing hormones when you sleep, so be sure to prioritize your rest.
Avoid Certain Foods
Certain foods can actually increase inflammation. Alcohol, processed sugars and dairy are all known to make inflammation worse. Don’t forget to stay away from trans fats, as they can also contribute to inflammation.
Eat More Anti-inflammatory Foods
Incorporate more anti-inflammatory foods into your diet to help with inflammation. Include more fruits and vegetables into your meals and opt for healthy fats such as cashews, olives and avocados. Eating fatty fish like salmon can also help reduce inflammation, as they are high in Omega-3 fatty acids.
Magnesium
Magnesium can help reduce inflammation in your body. Try taking a magnesium supplement or adding magnesium-rich foods such as dark leafy greens, nuts, and seeds to your diet.
Ice
Ice can help reduce swelling and inflammation in an area. Simply wrap an icepack in a towel and place it on the area for about 20 minutes. Don’t forget to allow yourself plenty of time for the area to warm up afterward to reduce stiffness.
Essential Oils
Essential oils are known to help with inflammation in the body. Lavender and chamomile oil can help reduce inflammation and promote relaxation to help you ease into a restful sleep.
Herbal Remedies
Herbal remedies have been used for centuries to reduce inflammation. Some herbs known to help with inflammation include ginger, turmeric, licorice root, oregon grape, and bromelain. They can be easily added to your meals and many can be found in supplement form.
These simple overnight hacks to reduce inflammation can make a big difference in the way you feel. Exercising, stretching, getting enough rest, avoiding certain foods, eating anti-inflammatory foods, taking magnesium and essential oils, and incorporating herbal remedies can all help reduce inflammation and make a lasting impact on your health. So give a few of these tips a try, and find the hack that works for you to help alleviate your pain.
