Turmeric, cinnamon, and ginger all contain curcumin, which has anti-inflammatory properties. Some research has shown that curcumin may decrease inflammatory markers after exercise. Taking a curcumin supplement or incorporating turmeric, cinnamon, or ginger into a healthful diet may help relax the muscles.
Many have found that massaging sore or inflamed muscles with warm water mixed with Epsom salt can help relieve the pain. Epsom salt contains magnesium sulfate that acts as a muscle relaxant. It can also be used to draw excess fluids from swollen muscles and joints to help reduce the swelling and offer pain relief.
“Regular exercise is an excellent way to prevent inflammation,” Dr. Gray says. Make time for 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week.
Magnesium relaxes arterial smooth muscle by decreasing intracellular Ca2+ without changing intracellular Mg2+.
Magnesium. Magnesium plays a major role in the tissue and muscle health in any part of your body. While calcium helps generate contractions in the muscles, magnesium is in charge of helping muscles relax after said contractions.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Eat More Colorful Plant-Based Foods
Plant-based foods are not only high in fiber but they also have plenty of anti-inflammatory properties. Think lycopene in tomatoes, omega-3 fats from nuts and seeds and vitamin C in fruit and potatoes.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Your diet, including what you drink, is important when it comes to controlling inflammation. Many drinks such as coffee, fruit and vegetable juices, green tea, hydrogen water, chlorella water, and milk have anti-inflammatory benefits. Inflammation is a natural way for your body to protect itself.
Add leafy greens, herbs, and spices to your meals
Leafy greens are one of the best foods for lowering inflammation because they're loaded with antioxidants and bioactive compounds. The combo not only lowers current inflammation in the body, but it prevents free radicals from creating new inflammation as well.
Magnesium. Magnesium is an oft-overlooked pain reliever and muscle relaxer. I take magnesium every night, it helps relax my muscles after a workout and prepare my body for some grade A sleep. Muscle pain, cramps, even fibromyalgia can be signs of magnesium deficiency in the body.
Drinking enough H20 helps your body flush out inflammatory toxins and keeps your immune cells functioning properly to fight chronic inflammation, Greene says. You should aim to drink half your bodyweight in ounces per day, Greene says.
There is no scientific evidence that apple cider vinegar is an effective anti-inflammatory agent in humans or that it can help treat arthritis symptoms.
Hydration Fights Inflammation
Hydration helps our bodies fight inflammation by flushing out toxins. Adequate water intake can also help keep our joints well lubricated and prevent gout attacks. Most of the water in our bodies is stored in connective tissue (tendons, ligaments, etc.)
Another study, published in Nutrients, found that yogurt consumption was associated with lower levels of inflammatory markers, and as the study authors note, “may be an important part of a healthy diet, designed to mitigate systemic inflammation.” Cohen recommends plain Greek yogurt, which has more protein than other ...