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Advice wantedInflammation after a bit more activity than usual
I've been WFH and my activity decreased to almost nothing when it got icy outside. I had no energy and everything was rubbish.
As soon as the ice melted, I started a gentle programme of walking and 10 minute Pilates videos. Once I felt like I had a nice base after a couple of weeks, I started a Couch to 5K programme. I've done a total of two runs, with rest days in between, less than 20 minutes each with more walking than running.
And boom: I feel like I have flu.
This has happened all my adult life: I start a gentle cardio programme and within a week or two, I feel like I have flu. I only just found out that it probably isn't an infection, opportunist or not, but rather my body getting in its own way with too much inflammation while it heals the muscles.
So, what do I do? Any tips or folk remedies or suggestions?
What I don't fully understand: Do you keep feeling like you have the flu or does it go away? I used to get the flu after my first or second cardio workout when that was running outside, it always happened and was disheartening, then I waited it out and then picked the workout back up, which worked fine. I always thought, just as you assume, the body is just overwhelmed with it all and needs to adjust.
I also agree with what was mentioned about the menstrual cycle and inflammation. My immune system is worst shortly before I menstruate, then I am also prone to get canker sores and to get the flu, therefore I must not overdo a workout. Also as stated that running is one of the highest impact sports - for me running is the most taxing activity, nothing really comes close, I don't really know why. I'd recommend cutting back on intensity, check your nutrition and that you don't sleep enough also seems to play a role but I have no idea how to fix this if you have a baby. Maybe naps inbetween? Sometimes I nap in my work lunch break and usually feel energized. Could it also be something in your diet that is causing inflammation like dairy, pig meat, wheat, etc? Cutting back sugar and gluten has drastic results in how I feel but that might just be me. I also notice improvement from consuming greens. I know this is old news and we're all tired of hearing it but for me it really works. I feel literally hangover when having too much sugar/wheat products but when I don't sleep enough, I also want to eat sugary and many carbs, it's a vicious circle, maybe you experience it too? Maybe you can experiment in this area? You could also research vitamin E supplements and diindolylmethane (DIM). DIM is found in broccoli and cruciferous vegetables and works on a hormonal level.
It's exactly like I have a cold. A week or so of sore throat, aching limbs and headache, then back to normal. It's been going on ever since I started exercising for real in my twenties.
I have been thinking about cutting sugar out but I crave carbs so much due to the sleep deprivation, and I live with people who will not be cutting out sugar or gluten so the battle is already lost iyswim. If it's not in the house, it's different.
More green veggies sounds a lot more attainable. 😄
When I got back to the gym in September after they closed in march (of 2020), I felt so feverish after my first workout, and the next couple after that. I really do think it's just adjusting back to fitness (I am not a doctor nor personal trainer). Maybe pop an ibuprofen/other anti-inflammatory and see how you feel? it could just be that you need time. when I switched from 3 days a week to 5, I also was dealing with sick feelings for a couple days and whenever my programing switches it feels weird, but after a few days, my body has adjusted and I feel fine. this is just my personal experience though!
I'll try the ibuprofen trick next run thanks!
lmk how it works for you! hopefully your body should adjust really quick, bc that inflammatory response (while necessary for muscle building) feels like shiiiiiiiiiit when it first starts
Are you using an app like Fitr Women?
There are links between mensie cycle and inflamation. Period cycle has huge effect on exercise. I also recommend this TED talk by Dr Stacy Sims https://www.ted.com/talks/stacy_sims_women_are_not_small_men_a_paradigm_shift_in_the_science_of_nutrition
This also looks like an interesting read - I like the seasons metaphor https://www.redonline.co.uk/health-self/fitness/a32268241/menstrual-cycle-phases-exercise/
I always had trouble getting into cardio routines, but I didn't have the same trouble with (heavy, low-repetition) lifting. It was my door into fitness. We might have two different problems, though.
A folk remedy for sore muscles is magnesium salt baths. No idea if they actually work but why not, baths are nice. Some people say the western diet causes chronic inflammation because of a high ratio of omega 6 to omega 3 fats. I'm not sure if this is established or just hypothetical (there's so much nutrition information on the internet I can't always tell what's science and what's junk), but they say eat more fish, less seed & plant oil (olive oil is fine) & less processed food. What else... Yoga is nice on rest days. If nothing else it might help get blood moving which I think helps with muscle repair. Are you eating super low protein or not getting quality sleep or anything else that might be undermining your recovery? Also, running is one of the highest impact sports. Is there anything else you would consider? That's all I can think of just now, sorry. I hope you feel better soon.
I've been regularly taking a magnesium supplement and fish oil supplement forever because who has time for Epson salt baths every day. Also, a diet high in antioxidants and whole grains will help keep the excessive inflammation at bay. Gentle yoga and stretching on your rest days to keep the blood moving. Compression is great for any sore muscles and I've heard plenty of people swearing by ice baths after hard workouts (I'm not big on them personally).
The lymphatic system is a passive system and relies on surrounding muscles activating to clear out so keep moving with some gentle exercise (walks and Yin yoga) even when you feel crappy.
That's brilliant, I'll try that. :D
Ooh thanks, that's super comprehensive.
I do Pilates as well but a short gentle routine every day. I love a bit of yoga.
My protein intake is similar to everyone else with a Western diet: more than I need but a ridiculously low ratio compared to carbs. I will have a go at increasing my omega 3s, good idea.
My sleep is chronically deprived. My baby doesn't sleep through, despite being nearly 18 months. I get enough in-bed time but my sleep is broken.
I love swimming but right now all the pools are shut, so I can't think of anything else I'd want to do.
Omega-3 fats are life changing if you are deficient in them! I read that the only significant food source is in fish, which is really low in the western diet. I feel completely different when I take omega-3 supplements and eat fish a couple times a week, my terrible acne disappeared which was some pretty obvious proof of inflammation, and my skin heals better. Take them before you consume other fats so they don't compete for absorption. Also magnesium, zinc, calcium, selenium, iron are important for women, I read deficiencies are common.
Chronic sleep deprivation definitely will cause this problem with muscle recovery, in my experience. Without sleep it's hard for the micro-tears in the muscles to heal in normal time. It must be rough when you can't really control that part. The advice I got was hot shower ASAP after exercise, then gentle stretching while you are warm and dry.
Do you do gentle stretching soon after running? Are you running out in the cold, or around air pollution? I did once go down with flu symptoms for 5 days after a run in an area with very high air pollution, when I was traveling abroad. I also wear tube scarves over my mouth when it's cold, and change immediately into dry clothes, even the sports bra, to stretch. If I don't, I get body aches too.
Do you stay hydrated? Do you notice anything like dark or brown urine after exercise, that can be a sign of your body being overloaded and unable to heal.
For folk remedies, I used to make a massage oil for sore muscles with arnica and sweet birch essential oils, maybe a 1/4 tsp of each in 250 ml of a carrier oil like apricot kernel or anything. But check they aren't contraindicated for you first.
That massage oil sounds amazing. I usually take a hot shower but skipped last time. It was super cold when I was running, so it all adds up. I keep meaning to get omega 3s, I must put it on my shopping list so I remember. Thanks for all this!
Ahh, sorry about the sleep. For the omega fats, reducing seed & plant oil is more important than adding fish, I think. Just because of the numbers. Oooh, also, someone told me they take turmeric and other spices for inflammation. Might be worth further research. Also, I think magnesium deficiency might be implicated in some cases of inflammation. Lastly, inflammation is worse at certain periods of one's menstrual cycle, so it could be wise to plan more rest in those phases. Disclaimer: I'm not a doctor, so these are just possible leads you might want to investigate. Good luck!