Inflammation and Adding Stress from Exercise: What It All Means.

 

 

When we work out, we create small amounts of muscle damage, which triggers an inflammatory response which helps repair and rebuild muscle tissue.  This is known as acute inflammation and is an important part of the healing process. Inflammation is the body’s natural  response to injury, infection, or other types of damage. When we train and create muscle damage it is important to allow for proper rest and recovery between workouts, coupled with adequate nutrients and protein to support muscle growth (adaption to the stress of training).

If the body is in a constant state of inflammation it will move into a state of chronic inflammation, which may result in a decrease in muscle protein synthesis and a breakdown of muscle resulting in a decrease in muscle mass and strength. If not corrected this may also lead to injuries and/or poor health. Keep in mind that a poor diet and life stresses  may also cause inflammation. If we add this to the inflammation from our workouts, you can begin to see how important it is that we “dose” our workouts to fit our lives at the present moment.

So, you can see that some inflammation is important for muscle repair and adaption, which is what all gym goers should be striving for, but most get wrong. Inflammation is not the killer of gains in the gym, but it can easily hinder recovery and cause muscle tissue breakdown.

How do we reduce chronic inflammation in the body? Number one is to have a look at the foods we consume. Avoid ultra-processed foods high in added sugars and saturated fats. Focus on eating a diet rich in fruits, vegetables, lean protein and healthy fats. These foods are packed with nutrients and natural antioxidants that help reduce inflammation in the body.

Secondly, our regular exercise must be adequate. Working out will increase blood flow and oxygen to the muscles which helps reduce inflammation. But remember the “dose” must be correct.

We also need to manage our stress levels. Elevated stress means our body produces cortisol, which is a hormone that may also increase inflammation. Finding ways to manage stress is important.  There is literally tons of good content out there, and it is relatively inexpensive to subscribe to. I like to use meditation, sometimes yoga and often breathing exercises to manage my stress.

Getting good quality sleep cannot be overstated. Lack of quality sleep will also increase cortisol and cause inflammation.

Now, I am not the biggest fan of over-supplementing, but there are a few that I like to use. Omega-3 fatty acid is one, and collagen is another. Collagen is good for the skin, hair, and nails as well as joint health and muscle growth. Curcumin is a compound found in turmeric that has anti-inflammatory properties.

Stay hydrated, in addition to drinking water you may also consume foods high in water content. Poor hydration leads to inflammation. If you are working out you are invariably sweating, so get a good quality electrolyte powder but preferably not the commercial kind found in supermarkets.

Lastly, develop the skill of listening to your body and do not go through life ignoring the glaring signs. Look out for unusual joint pain or chronic muscle soreness. Monitor how you feel after consuming a certain types of food. Bad gut health is common, yet most people ignore it thinking it’s normal. Remember, if your gut is struggling you are not absorbing most of the nutrients you are consuming. We are not meant to go through life constantly having distress in our gut, or living with overly fatigued muscles and joints,  it is not natural and so easily fixed. When everything is in tune you will be amazed at how good you feel in your body.

 

George Georgiades | Coach & Trainer