Did you know exercise combats inflammation?
When you start exercising and moving your muscles, your muscle cells release a small protein called Interleukin 6, or IL-6, which appears to play an important role in fighting inflammation
Although gyms, swimming pools and studios are temporary closed, this is the time to look at the bright side. Working from home allows a certain degree of flexibility in your schedule and you are skipping the daily commute. Therefore, try scheduling or blocking time in your diary a time to exercise every day (it could be mornings or even a 25 min lunchtime session)
In fact, many studios and gyms are offering FREE online classes which can be easily done at home, and Youtube hosts a library of home exercises from full body work outs, Yoga for all levels, Pilates, Tai Chi and Cardio.
Additionally, try schedule an active con-call meeting in the fresh while walking around the block or take a walking break whilst listening to music or a podcast.
WARM UP ACHING JOINTS
Excessive sitting and remaining in one posture for hours can affect joints and muscles in your back, neck, hip flexors, hamstrings and calves. Applying heat to painful muscles and joints may help ease pain and discomfort, whilst improving circulation.
Applying a hot water bottle, having regularly warm baths and applying a topical pain relief product with heating properties can help warm up muscles and joints.
TRY FOAM ROLLER STRETCHES TO DECREASE INFLAMMATION
Reducing inflammation is essential for minimising muscle soreness, aches, and cramps. So, we have compiled a list of fun, effective, and home-friendly stretches with your trusty foam roller!
- Upper back roll: Lie with your back on the floor. Place the foam roller under your upper back with your arms crossed in front of you, and roll up and down.
- Hamstring roll: Sit on the floor with one leg extended. Place the foam roller under your extended leg and place your arms behind you for support. Lift your hips off the floor and roll the foam roller up and down your hamstring, then repeat on the other side.
- Quadriceps roll: Lie face down in plank position and place the foam roller under your quads. Lift your feet from the floor and roll the foam roller from the top of your knees to the top of your quads, keeping your back parallel to the floor
EAT ANTI-INFLAMMATORY FOODS
As they ‘Let Food Be Thy Medicine’, try incorporating the below anti-inflammatory foods and spices to help reduce those unwanted aches and pains.
LEAFY GREENS AND VEGGIES
Try consuming spinach, kale, bok choy or even collard greens to salads or stir frys. These naturally contain an array of vitamins and anti-inflammatory flavonoids…plus they taste great!
A powerful natural anti-inflammatory, full of essential minerals and vitamins. Pineapples contain Bromelain, a digestive enzyme that helps regulate the body’s immune systems response, so it does not react by causing unnecessary inflammation.
SALMON (WILD CAUGHT)
Rich in essential Omega 3 Fatty acids, which is known to provide relief from inflammation. Why not try a Japanese inspired Salmon dish on your home menu….mmm we love sashimi with wasabi!
This is our go-to spice! The yellow pigment found in Turmeric is called Curcumin, which is said to be a powerful anti-inflammatory agent.
Try adding a little bit to your scrambled eggs, lattes or simply coat your next veggie roast with Olive oil, Turmeric, pepper and salt …YUM!
All in all, prevention techniques, are key to helping manage inflammation when working from home. It is vital to block out time in busy schedules to implement these techniques for them to become part of a new ‘normal” routine.
Lastly, staying on top of physical and mental health is paramount during challenging times, therefore taking regular breaks and focusing on self-care is essential.