Exercising, Eating, Hydration, and Massage
I get many questions about how to balance activity, working a full-time job, and maintaining consistent self-care to stay out of chronic aches and pains. It can be hard to figure out the right formula for juggling all these corners of self-preservation, but the key word to keep in mind is consistency.
Life can toss unexpected challenges our way that impact consistency. That’s normal and will probably never be completely eliminated as we move through life. Allow yourself space to tackle the hurdle, move on, and jump back into your routine. There are some fundamental and simple aspects that can help you either maintain consistency or get back into your routine: exercise or any kind of movement, eating properly, hydration, and massage or specialized healthcare.
Movement is Medicine
Some kind of movement, whether it’s twenty minutes or two hours, can help you reset mentally, increase circulation, and naturally release endorphins. A mix of different types of movement is highly encouraged. For example:
Flexibility: yoga
Mobility: core strength and Pilates
General strength training: resistance with weights or bands
Cardio: walking, running, biking, etc.
Movement is medicine, but it can feel counterintuitive if you’re battling pain. That’s why knowing which specific exercises help reduce inflammation instead of causing it is so important.
Something else to keep in mind is that massage is similar to exercise. When massaging muscle tissue, there can be changes and restructuring within the tissues, which can create a mild inflammatory response and increase blood flow to those areas. If possible, plan your day accordingly and avoid trying to do a workout immediately after a massage. Give your body time to process the treatment and recover.
Eating Properly
Eating properly can help fuel the body for any activity, a full day of work, or preparing for a massage. I’m personally not a fan of the word “diet” because of the stigma around losing weight, the pressure to be a certain size, and the general restriction that the word can imply. Even when I was a professional athlete, I never liked the word “diet.”
In other words, fuel your body. A balance of carbohydrates, protein, healthy fats, and sugars can help maintain optimal energy and support recovery from exercise and different types of body treatments.
Everybody’s physiology is different, and so are their nutritional needs. That’s why, if it’s within your budget or covered by your insurance plan, seeking out a Registered Dietitian can be incredibly helpful. They can review your daily activity, food intake, and future health goals and create a plan catered specifically to you.
There is a quality to the food we use to fuel our bodies, and there are so many resources today to help educate us about the best options. Many of those resources are free or inexpensive. Eating consistently and providing your body with the nutrients it needs can support muscle recovery, brain function, and overall mood and energy.
Hydration
We all know hydration can be our arch nemesis. Drinking enough water throughout the day can be easily forgotten, compensated for with too much caffeine, or completely ignored.
Hydration doesn’t only have to come from water. Before, during, or after exercise, electrolytes can be helpful for replacing fluids and electrolytes lost through sweat. Something with salts and sugars, like Nuun, Gatorade, or coconut water, can be an option.
Drinking enough fluids throughout the day works hand in hand with eating enough food. One of the biggest components of staying hydrated is supporting muscle function and recovery, while also helping with things like dry skin and general circulation. They say water is life, and it’s true.
Being prepared by drinking plenty of water before and after a massage can also help you feel better throughout your treatment and recovery. Staying hydrated is another simple way to support your body and reduce those aches and pains.
Specialized Body Treatments
Specialized body treatments can provide body awareness, education, and help reduce generalized mental and physical stress. Massage, acupuncture, chiropractic care, and physical therapy can all be valuable forms of holistic care for your body.
If you think of your body like your car, it needs an oil change and general check-ins to keep operating properly. Our bodies are just like a vehicle. Through wear and tear, our bodies need consistent maintenance, too.
A regular check-in can be a preventative measure to help you stay injury-free and address small issues before they become bigger ones. Having a care plan at home and seeing a professional regularly can improve your overall approach to health and wellness.
Utilizing your holistic care provider can help guide you toward staying pain-free, reducing stress, and increasing your quality of life. That’s why many of us work in this profession: to help people for the long run.
There are layers to optimal body health, and you’re never alone in seeking out the best plan that’s right for you!
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