Chronic Inflammation - Self Care Beyond Your Sports Massage in Southampton
- tracytrowbridgethe
- 2 days ago
- 3 min read
After your sports massage in Southampton you may experience some temporary, localised inflammation. It's similar to a post exercise ache. I will have advised you to either ice or use heat to manage it. But did you know there are different types of inflammation?
Inflammation is the body's natural immune response to any number of things ranging from infection or injury to irritants. Acute inflammation helps to heal tissue but chronic inflammation which lasts for months or even years can actually damage tissue.
The good news is that there a 6 evidence informed morning habits that can help to regulate chronic inflammation.
Chronic inflammation is strongly influenced by the tone of your nervous system, circadian rhythm, blood glucose control, hydrations and stress hormones. Your morning routine can directly affect all of these.
Regulate the Nervous System - slow nasal breathing. If you have ever been in a yoga class with me, you will definitely have been encouraged to lengthen your exhale. Longer exhales help to activate your parasympathetic nervous system - your rest and digest. When we spend time too much time with sympathetic dominance inflammatory markers are increased. Slow nasal breath with a lengthened exhale stimulates vagal tone and helps to modulate cortisol (the stress hormone) output. Dedicate 2-3 minutes to this practice. It can take some practice to really lengthen the exhale, but even one count more than the length of the inhale will make a difference.
Hydrate Before Coffee - I love a coffee but I will never have one first thing. Your cortisol naturally peaks around 30-45 minutes after waking. Immediate caffeine can blunt this natural rhythm and increase long term stress load. I am usually a cup of ginger tea, a couple of glasses of water and breakfast down before I have my first cup. Even mild dehydration can elevate cortisol and inflammatory markers. When you are adequately hydrated your plasma volume, circulation and cellular metabolism is supported. Reach for a glass of water on waking.
Morning Light Exposure - Daylight exposure within the first hour of waking will anchor your circadian rhythm. This will improve the timing of your cortisol, insulin sensitivity and inflammatory regulation. Ideally spend between 5-15 minutes in outdoor light, even cloudy days are effective. Living in the UK can make this tricky, I know. I have owned a SAD lamp for the last couple of years and have found that I don't seem to find the winter months as difficult as I previously had.
Gentle Movement - If you do choose to take a walk to get your morning light exposure, you are getting plenty of bang for your buck. That gentle movement will help reduce inflammatory signalling without triggering excessive stress hormones. Gentle movement also enhances lymphatic flow (lymph collects waste and pathogens) as well as improving endothelial function (these are the cells that line your blood vessels and are critical for maintaining cardiovascular balance). Mobility work or light stretching (yoga?!) would be great in addition or as an alternative to a walk. You can even do some gentle stretching before you leave your bed.
Stabilise Your Blood Glucose - Spikes in glucose increase inflammatory load. A breakfast combination with fibre, protein and a healthy fat will slow glucose absorption. In my breakfast every morning you will find berries, avocado, hemp protein powder and milled flaxseeds.
What you choose to do in the morning will determine your inflammatory baseline for the rest of the day. & it's also worth remembering that anything that brings you peace or joy is anti-inflammatory. Seek joy through your day.
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