This one surprised me, to be honest. Something everyone can do, it’s easy and takes hardly any time – I like that kind of tip! So, if you have any kind of inflammatory condition – arthritis, fibromyalgia, heart disease, IBS, listen up…
When people think of the causes of inflammation, they think of leaky gut, food sensitivities, environmental chemicals, pathogens, nutrient deficiencies etc. But, one of the most overlooked pathways of chronic inflammation is lack of movement. I know – didn’t see that one coming, did you? Well, I didn’t, to be honest. Dr K explains more…
Much research, including studies published in reputable journals, shows that becoming sedentary severely upregulates the inflammatory system. Additionally, body fat releases adipokines that turn on the IL-6 inflammatory pathway. IL-6 then triggers the NF-κB pathway in a self-perpetuating inflammatory vicious cycle.
Datis Kharrazian
Lack of movement and activity creates a significant inflammatory cascade.
When they [patients] have a flare-up, you may assume it’s related to an antigen or trigger. However, if they become sedentary, that could be the trigger. Research has found that even simple muscle contraction can quickly resolve this. They’ve discovered that muscles release myokines, which modulate IL-6, and quickly shut down this NF-κB pathway. Not many things aggressively shut down NF-κB pathways to this degree.
Reducing inflammation doesn’t have to be complicated or time-consuming. Simple actions like isometric contractions, which anyone can do, can have a dramatic impact. To do this, contract your different muscle groups for 30 seconds each for five minutes. This is a small, manageable action that can yield significant results.
So, of course then I had to try and find a video to show you what isometric contractions look like. It was surprisingly hard to find any! Essentially isometric contraction is where you put stress on a muscle but don’t move it, like holding your arms out straight or sitting against a wall with your knees bent – as if you are sitting on an invisible chair, doing a plank, a bridge hold etc.
So, first video – I was rather put off by the man’s shorts – why do men have to sit with their legs open???! Whatever, useful video, I thought:
I also liked this one where he uses a door to push against – we’ve all got a door we can use, although I’m not so sure I could reach the top of my door! But you get the gist – push and pull against something, don’t move the muscle just tighten it.
Happily, I found a lady physio doing some with just her hands – maybe easier than a door:
So, try this one simple technique consistently for a week or so and see how it helps your pain levels – let me know: did it help?