If you have difficulties to get up from bed in the morning due to joint pain and stiffness, don’t worry you are not alone. Morning stiffness often affects people with arthritis, rheumatism, fibromyalgia and people who are being inactive. In addition, sleeping often involves lying in awkward positions for long periods of time during the night. Your sleeping position can cause continuous compression, loss of oxygen in the tissues, and decreased blood flow to the muscles. This can result in lactic acid buildup which causes stiffness when you wake up the next morning.
Of course, the morning stiffness is frustrating and effects the quality of life, so it is important to discover how you can help yourself, and one of the best ways is to develop a morning routine. Let your morning begin with one or more routine we suggest, as this will increase your mobility and reduce other symptoms.
MORNING ROUTINE FOR BETTER MOBILITY AND EASE MORNING STIFFNESS
Start the day with gentle and slow movements – after waking up, move your stiff joints slowly and gently without pulling or stretching. Make a gentle circular motions, bending and twisting the joints. To improve mobility throughout your body, move all your joints, including your wrists, neck, shoulders, elbows, knees, and toes.
Stretch carefully – After the joints have moved slightly, stretch each affected joint. Hold your joint stretched for 20 to 30 seconds and repeat it with each joint two to three times. Move slowly and do not overstretch. Stretching should never be painful. You can ask the physical therapist to give you a personalized exercise and stretching program to relieve pain and prevent symptoms.
Use heat therapy – Using an electric blanket or a warm bath in the morning can help relax stiff joints. A hot bath helps to relax the muscle fibers and is a much better choice than hot wraps which act only superficially. A hot bath warms the muscle tissues much deeper because excess heat has nowhere to go.
Reduce Stress – Stress can have a huge impact on our muscles. When we feel stressed, the automatic reaction of the body is the transition to a state of tension in response to a situation, person or event that causes us to feel that way. It is important to relax the mind as well as the body to relieve tense muscles. Meditation and breathing techniques are among the most popular ways of calming the mind when we feel stressed. Herbal remedies are another alternative that have shown promising relaxing effects, maintains normal level of calcium in the blood and contributes to its absorption and storage.
Take medication – medicines can help control your morning stiffness. In some cases, non-steroidal anti-inflammatory drugs can help. Talk to your doctor to find the right medicine for the best results. Keep the medicine by your bed so you can take it half an hour or an hour before you plan to get up to relieve the symptoms.
Use a joint cream – apply joint cream in the morning, choose Acuraflex cream, which contains an effective formula of natural ingredients that have been known for centuries for their efficiency, primarily on acute and chronic pain caused by inflammation, injury and degenerative diseases such as arthritis. osteoporosis, sciatica, etc. It acts anti-inflammatory and analgesic, instantly on the pain.
Take an anti-inflammatory diet – An anti-inflammatory diet can help reduce inflammation and pain. Make sure you eat quality throughout the day. Recommended foods for the anti-inflammatory diet are typical of the Mediterranean diet and include the consumption of more fish, fresh fruits and vegetables and healthy fats; consuming moderate amounts of nuts; limited intake of red meat and moderate consumption of red wine is recommended. Foods to be eliminated or avoided relate to refined sugars, simple carbohydrates (white flour, sugar, white rice), red meat and meat products; dairy intake should also be restricted.
Stay active – If you have arthritis or other joint problems, be sure to include cherries, cherries, spinach, green tea and flax seeds in the diet. Consuming aloe vera and berries can help for bones flexibility and firmness, muscles, tendons and joints but without being active, the articular cartilage will not get the necessary food. Cartilage does not have its own blood vessels that supply it with the necessary ingredients (oxygen and nutrients) and feeds by absorption of the substance from the joint fluid. This is why regular physical activity is of fundamental importance for cartilage health, since only touching the joint surfaces during movement enables or improves cartilage nutrition.
Drink enougth water – muscle contraction or leg cramps can be an early sign of dehydration. You should drink 8 to 10 glasses of water a day, depending on your body structure and activities. During exercise and sickness, it is necessary to increase the water intake to replace the fluid lost by sweating. Water can help changing the muscle consistency and loosen up firm, hard muscles.
Drink cherry juice – sour cherry and sweet cherries are rich in antioxidants, have anti-inflammatory properties and can reduce muscle damage during exercise. One study found that long-distance runners who drank cherry juice before running reduced muscle pain and stiffness after exercise.
Take Vitamin D – These are the essential ingredients for healthy bones and joints. Vitamin D is required for good physical and mental health, helps with osteoporosis, cardiovascular disease, depression. The best known way for the body to obtain vitamin D is through exposure to sunlight. In addition to the sun, vitamin D can be obtained from foods such as oily fish such as salmon, tuna, mackerel or sardines, milk and dairy products, orange juice, beef liver and mushrooms. It is advisable to take it in the form of a diet supplement.
Take calcium – calcium is the most abundant mineral in the human body, and it can be found in bones and teeth. The most known calcium task is the prevention of osteoporosis. It is essential for the construction of bones and teeth, proper functioning of the nervous and muscular systems, regulates heart rate, blood pressure and blood clotting, and is also important for hormonal balance. Calcium cannot be produced in the body, so it must be taken with food or through dietary supplements.
Increase magnesium intake – Magnesium is an important mineral needed for muscle contraction, energy production and bone and cell formation. Magnesium is also important for flexibility. Low levels of this mineral can cause lactic acid to build up in your muscles causing tension. Magnesium can be found in foods such as pumpkin seeds, spinach and avocados, and can be found in some beverages and dietary supplements.
Start taking vitamins and herbs – if you are not sure that you get everything you need from a regular diet, take extra vitamins and minerals. When having joint disease, the most needed vitamins and minerals are B vitamins, C, D and E vitamins, zinc, selenium, magnesium and iron, and chondroitin, glucosamine. As a supportive therapy for rheumatoid arthritis, the medicinal plant Boswellia serrata and astaxanthin have shown beneficial effects.
Besides doctor’s advice, you should also explore alternative therapy – acupuncture, chiropractic, massages, aroma therapy as well as a prescribed diet can be helpful to reduce the symptoms.