Radical Recovery ~ Restoring The Body After Physical Activity
Updated: Jul 29, 2020
Do you deal with inflammation? Pain, aching, stiffness in your joints and muscles?
This is an introduction to a program I provide for my clients. It is a NEW program that I created because so many of us suffer from post-inflammation after hard work from physical activity as well as any stress we place on the body. Whether you are hiking, weight lifting, working construction, moving heavy boxes, gardening, running, or worse- INACTIVTY... this program can help guide you into full-body recovery. When we are active, and push muscles beyond their current maximum strength capacity, muscle fibers break down in order to build new, stronger fibers. Joints also can take a toll and often form inflammation as a means of protection. Though these are beneficial processes, they can be disrupted, as well as uncomfortable if we do not give the body what it needs in order to fully recover. Follow this program outline and you will be on your way to a healthier body by recovering radically!
The program covers:
1. Inflammation Defined (Do you experience it?)
2. Inflammation Triggers
2. Lactic Acid Flush
3. Supportive supplements & foods
4. Essential oils & other healing modalities
5. Recovery stretches with areas of focus
6. Resources/links throughout the program
Inflammation is a physical condition in which part(s) of the body becomes reddened, swollen, hot, and often painful. It can be acute or chronic, resulting from injury, infection, or lifestyle habits. Inflammation can be localized or systemic (occurring throughout the body). Short term inflammation is the body’s way of protecting an area and beginning the healing process. However, long term inflammation can be very damaging to the overall health and wellbeing of an individual.
Inflammation can contribute to more than aches and pains in the body. Including arthritis, chronic lack of recovery, and inflammation can contribute to the development of such conditions: Cancer, Dementia, Atherosclerosis, Frailty, and other degenerative diseases/disorders. (Source: Life Extension)
Inflammation Triggers:
- Stress, the release of adrenaline and cortisol.
- Sugar consumption (top inflammatory trigger).
- Diet toxins: MSG, Aspartame, Artificial colors & flavors, Trans fats.
- Lack of hydration. Keep a water bottle with you every day!
- Acidic diet (regular consumption of sugar, white/refined carbohydrates, meat,
processed foods, fast foods, soda, energy drinks, coffee drinks).
- Lack of body movement, stagnation.
Lactic Acid Flush:
•Lactic Acid is a build-up in the tissues after the muscles have 'worked’.
Stagnant lactic acid can create painful, stiff muscles.
Ways to encourage Lactic Acid Flush:
Stay hydrated with pure water. Natural electrolyte powders can help with restoring cellular hydration. Try Ultima Health Products Ultima Replenisher Electrolyte Powder Raspberry 30 Servings https://bit.ly/2ZVOWsD
Get your rest for tissue repair (7 to 10 hours is best).
Breathe deep during exercise to increase circulation.
Stretch to warm up & cool down the body. Using resistance bands can help increase flexibility and range of mobility in the joints. Try Gaiam Restore Strength and Flexibility Kit https://bit.ly/3gMvmGg
Fascia foam rolling. You need a foam roller for this. Try Gaiam Restore Compact Foam Roller 12 Inch https://bit.ly/3egp28f
Gentle massage.
Magnesium supplementation (natural muscle relaxer).
Supportive Supplements & Foods:
•Turmeric/Curcumin- Anti-inflammatory, anti-carcinogen. Try adding the dry
spice of turmeric to your cooking, such as soups and stir-fries. You can also
find smoothie mixes with Curcumin in them, such as Superfood blends at
www.sunfood.com and Natural Factors CurcminRich Whole Body Optimizer 60 Softgels https://bit.ly/3ei0CLE
•Omega 3’s- Anti-inflammatory, lubricates joints. Consume wild fish such as s
salmon, cod, mackerel, tuna, and sardines. Try Dr. Mercola Antarctic Krill Oil 60 Caps https://bit.ly/3gMx0HW
•Magnesium- Natural muscle relaxant, decreases tension. Top food sources of
magnesium are dark chocolate (yes!), avocados, spinach, almonds, beans, and legumes. Calm is a product that is powder-based magnesium. Find out more
at https://www.naturalvitality.com/
•Collagen- Assists in tissue re-building, including our skin and joint
mechanisms. Collagen is created in our bodies, but over time, as we age, the
production decreases. Supplement or consume collagen-rich foods such as
bone broth, chicken, fish, shellfish, and egg whites. Check out: NeoCell Joint Complex 2.4 g - 120 Caps https://bit.ly/2W4SZC0
•Hyaluronic acid- Helpful to swollen, compromised joints. Like collagen, this
substance does occur naturally in the body. This acid is responsible for
retaining moisture and lubrication. Again, bone broth is a helpful source, as are
leafy greens, root vegetables, and citrus fruit. Check out: NeoCell Hyaluronic Acid Double Strength 120 mg https://bit.ly/3iOWS7W
•Boswellia- Anti-inflammatory, taken from the Frankincense tree. Try: Himalaya Boswellia Herbal Supplement 60 Vegetarian Caps https://bit.ly/2BWxZq7
Essential Oils & Other Therapeutic Modalities:
•Essential oils are pure substances that can help provide the skeletal muscular
system with some relief. These oils possess naturally chemical constituents
that grant therapeutic effects such as warming, cooling, and neutralizing
inflammation. Important keys to using essential oils:
• For EXTERNAL/TOPICAL use only.
• Always use a Carrier oil. Examples: Jojoba, Olive, Coconut, Avocado, Apricot.
Recovery Essential Oils:
•Peppermint- Cooling to muscles.
•Wintergreen- Anti-inflammatory.
•Arnica- Excellent for muscle repair and recovery.
•Lavender- Soothing to tired, aching muscles.
•Turmeric- Anti-inflammatory.
•Rosemary- Stimulates muscle fiber repair.
•Cypress- Encourages circulation.
•Frankincense- Anti-inflammatory.
You can find this blend in Pain Ease Oil: https://www.etsy.com/listing/797740536/pain-ease-oil-1-oz-massage-oil-pain
Other Healing Modalities (to support recovery):
Cold therapy, heat therapy and infrared application, massage therapy/other bodywork modalities, hydrotherapy, and more! See the full program for a list of resources.
This was a peek at part 1 of Radical Recovery. If you want to learn more, including exercises to help flush out lactic acid and inflammation, as well as encourage circulation and fluidity in the muscles, check out the full program at my Etsy shop (only $5): https://www.etsy.com/listing/842900345/radical-recovery-instant-download
In Grace,
Cara