blog

3 Tactics to Live Pain Free

Here are 3 Tactics to live pain free and not burn your candle at both ends. 1. Sleep get lots of it, 2. Dominate your diet, 3. Have recovery days. Chronic inflammation from a heavy training load can increase your risk of injuries if it is not taken care of soon.  As my old coach used to say, “Don’t burn the candle at both ends.” He was saying that if you are pushing the limits on your physical performance, you can’t also push the limits of your social performance.  Staying out late, poor diet, and too much partying are all risk factors for injuries and inflammation.

So the big key is how to reduce inflammation through sufficient sleep, a great diet, and the right kind of recovery running.  But before we discuss how to reduce inflammation, let’s define it.

Sleep.  Lots of it.

Sleep is one of the best ways to combat inflammation and aid recovery from heavy training. Adequate sleep also improves your immune system and allows you to recover from daily stresses like exams, work deadlines, gym sessions and frustration from sitting in traffic.

Even a few hours less sleep can trigger an immune response resulting in inflammation.  Don’t skip your beauty rest when you are pushing your body to the limit.  Chronic sleep deprivation can have unwanted consequences and can even be a risk factor for cardiovascular disease. 

Chronic inflammation from a heavy training load can increase your risk of injuries if it is not taken care of soon.  As my old coach used to say, “Don’t burn the candle at both ends.” He was saying that if you are pushing the limits on your physical performance, you can’t also push the limits of your social performance.  Staying out late, poor diet, and too much partying are all risk factors for injuries and inflammation.

Dominate Your Diet.

There are numerous ways to eat optimally to reduce inflammation and provide your body what it needs to repair itself. For those suffering from inflammation, recovering from an injury, or working through a particularly heavy training period, it’s important to focus on just a few key parts of your diet.

Vegetables. Eat 4-6 servings of different vegetables per day. Some of the best vegetables that fight inflammation include garlic, broccoli, onions, peppers, spinach, and kale.

Avoiding Sugar. Excess sugar in your diet can exacerbate inflammation and not just the powdery white stuff.  Simple carbs like those found in pizza, cake, cookies, white pasta, or white bread are all very high on the glycemic index.  They will produce a strong insulin response in your body that isn’t good for reducing inflammation.  Stick to better sources of carbs like whole grain pasta, oatmeal, fruits and vegetables, quinoa, and wild or brown rice.

Healthy Fat. Good sources of fat are anti-inflammatory and should definitely be consumed.  Sources of the high-quality Omega-3 fats you’re looking for are avocados, wild cold-water fish, and raw nuts.  Keep it simple.

Probiotics. If you’re particularly stressed, taking antibiotics, or have a poor diet in general your gut may not have enough healthy bacteria.  This can upset the natural order of things.  You can try Kefir, yogurt, or supplements to add more probiotics to your diet.  Komboocha tea is another alternative if you enjoy the slightly vinegary taste.

A very useful tool to use to gauge a particular food’s inflammation factor is NutritionData.com.  You can use their “Inflammation Factor” rating tool to determine what the combined rating is for your daily diet.  They recommend a positive IF rating of 50 (which is anti-inflammatory) but if you are in heavy training or recovering from an injury I recommend going higher.  Stick to very positive IF foods like salmon.

Have Recovery Days.

Sometimes you just need to go slow. Taking one day per week can do wonders for your recovery. This simple act improves flexibility, mobility, and recovery. While none of these tips are magic bullets to help you exercise effortlessly every day, employing multiple strategies at once can really make a difference.  The three biggest tactics I use consistently are adequate sleep, lots of veggies, and easy recovery days

Want to Learn More About Battling Chronic Inflammation? https://carbidecrossfit.com/nutrition/

Stay Tuned For More Helpful Info From HQ

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!