What everyday habits help calm inflammation?

What is inflammation, and why does it matter for pain?

Inflammation is part of how your body responds to injury and strain. After a sprain, a flare of back pain or a hard workout, the area can become swollen, warm, stiff and sore while the body starts its repair work.

Short-term inflammation is normal. Problems tend to come when an area stays irritated for a long time, or when daily habits keep adding to the load. Your chiropractor works on how your joints and muscles move. What you do the rest of the week can either support that work or make it harder.

Which foods are worth cutting back on?

There is no single food that causes or fixes inflammation, but patterns matter. Many people notice they feel better when they eat less of these:

• Trans fats, found in some fried foods and in products made with partially hydrogenated oils
• Refined carbohydrates and added sugar, such as cookies, candy, pastries and soda
• Heavily processed foods with long ingredient lists

Which foods are worth eating more of?

A diet built mostly from whole foods gives your body what it needs to recover. Good places to start:

• Plenty of fresh vegetables and fruit, in a range of colors
• Nuts, seeds and fish such as salmon or sardines
• Extra virgin olive oil or avocado oil for cooking and salads
• Lean protein, including grass-fed meat if you eat meat

Does drinking water make a difference?

Your muscles, joints and the discs between the bones of your spine all rely on water. Many people simply do not drink enough during a busy day. Keeping a water bottle where you can see it, and drinking with each meal and break, is an easy habit to build. If you have a heart, kidney or other condition that affects how much fluid you should have, follow your physician’s advice.

How does movement help?

Regular, gentle activity keeps blood moving through muscles and joints and helps stiff areas loosen. Walking, swimming, cycling and easy jogging are all good options. Pick something you enjoy and can do most days, and build up slowly. Your chiropractor can tell you if any activity should wait while an injury settles.

Long stretches of sitting work against you, so short walking breaks during the workday count too. Even a few minutes on your feet every half hour helps stiff joints and tired muscles.

Can breathing exercises help?

Slow breathing helps many people relax tight muscles and ease the tension that often comes with pain. One simple pattern: breathe in through your nose for a slow count of seven, hold for seven, then breathe out through your mouth for seven. Repeat it a few times, a few times a day. If holding your breath makes you dizzy, shorten the counts.

When should I use ice?

Cold can ease soreness and swelling in an irritated area. A common approach is a cold pack wrapped in a thin towel for 10 to 15 minutes, up to a few times a day. Never put ice directly on the skin, and skip cold if you have a circulation problem or reduced feeling in the area. Your chiropractor will tell you whether cold or heat suits your case better.

Where do supplements fit in?

Some people ask about supplements such as fish oil or joint support products. Whether any of them suit you depends on your health, your medications and your goals, so talk to your chiropractor and your physician before starting one.