1

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What can I do about an inflammatory response to exercise?

Answered on August 19, 2014
Created October 23, 2010 at 8:36 PM

The next day after even just an hour of moderate yoga, my whole body seems to go into some sort of inflammatory hyper-drive. It's not just the muscles worked that are sore, but even my joints feel inflamed and painful. I feel little to no pain during the actual yoga, so I know I can't have overextended myself so much. Pre-paleo, I'd only have this sort of response after a really hard workout, but I'm not necessarily sure that there's enough data to connect this heightened response to paleo.

I'd heard that drinking lots of water can cut down on soreness, so I do that. Per Robb Wolf, I've given up fruit and starchy veggies, and drastically cut down on nightshades and nuts until my body works out this inflammatory response. I could probably stand to give up the dark chocolate and occasional glass of red wine on yoga days. Outside of that, is there anything else should I be doing? Sometimes I take an Aleve right after yoga to prevent the inflammatory response, and that does work, but I'm not how healthy that is.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 02, 2010
at 03:35 AM

My experience is that on paleo, most nutritional needs are easily met. It will only be a few which you may need to watch.

5f0158c23fcb5636e57b4ce097784da0

(1386)

on October 24, 2010
at 08:22 PM

reducing salt intake is generally not a good idea and not supported by the most recent science. in fact, they just found out that when one goes below about 2.7g of salt a day, the body (=kidney) goes into a salt-recycling mode (=recycling the salt out of the urine), because otherwise the electrolyte balance would be lost. meaning, one should actually eat 2.7g of salt or more a day to make life easier for the poor kidneys. and what's the newest US gov recommendation? 1.5g a day? that's why you never should listen to a gov agency with regard to nutrition and health. but y'all knew that already.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 24, 2010
at 06:23 AM

Anyway, I think the whole salt phobia thing is way overblown. THere evidence is just not there that salt consumption is a big problem for most of the population. About 3 percent of the population do seem to have a prob with too much salt. But there are some that have probs with not enough salt as well. Might be a good idea to try salt. I have read that a certain subset of the population tends to excrete a lot of salt via sweat, much more than normal. These types of people might need more salt and electrolytes in their diet.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:06 AM

I'm actually wondering if it has to do something with cutting out salt and a salt imbalance. I've also been feeling dehydrated since paleo, despite drinking much more water. I'm going to try adding salt back in and see how it goes.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:04 AM

I should definitely do this. I've sort of been putting it off because I like how low-maintenance Paleo is, but it's definitely worth trying.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:02 AM

What would be the relationship between carbs and inflammation?

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 02:11 AM

ooooh, thanks. I've been listening to the podcasts, but I never knew how to ask a question.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 02:05 AM

I hadn't been until yesterday, when I restarted by coincidence. Definitely should be.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 24, 2010
at 02:01 AM

Good point. If there is an egg or somesuch allergy, and you cut out other foods, then you could naturally end up eating more of a certain food you might be allergic too. The game plan there would be to cut out certain classes of foods one at a time for several weeks and look for improvement in symptoms.

100fd85230060e754fc13394eee6d6f1

(18706)

on October 23, 2010
at 11:44 PM

Food allergy idea sounds like a good one.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 23, 2010
at 10:12 PM

Yep, I did yoga before.

9d43f6873107e17ca4d1a5055aa7a2ad

on October 23, 2010
at 09:30 PM

Did you do yoga before?

  • E46d4f7e35e46ee4e8211ab4bc852023

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9 Answers

best answer

4
Af842c68e3d07fa0e35b4274f3acaeec

on October 23, 2010
at 10:43 PM

I'd say ask one of the experts. This isn't your standard issue with Paleo, so asking someone with a lot of expertise will probably be your best bet. Ask Robb Wolf, and see if he's heard or seen this before, he'll probably answer it on his podcast, since this seems like quite an interesting topic.

http://robbwolf.com/submit-a-question-for-the-podcast/

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 02:11 AM

ooooh, thanks. I've been listening to the podcasts, but I never knew how to ask a question.

5
5f0158c23fcb5636e57b4ce097784da0

(1386)

on October 23, 2010
at 11:29 PM

i'd also vote for nutrient deficiency, or a food allergy that got worse from changing your diet. for example, eggs and dairy have a similar effect on me. try leaving out both for a week or two, and watch your energy and pain levels. there are a lot of nutrients and supplements that could help, but i think that would just mask the real problem and delay the diagnosis.

100fd85230060e754fc13394eee6d6f1

(18706)

on October 23, 2010
at 11:44 PM

Food allergy idea sounds like a good one.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 24, 2010
at 06:23 AM

Anyway, I think the whole salt phobia thing is way overblown. THere evidence is just not there that salt consumption is a big problem for most of the population. About 3 percent of the population do seem to have a prob with too much salt. But there are some that have probs with not enough salt as well. Might be a good idea to try salt. I have read that a certain subset of the population tends to excrete a lot of salt via sweat, much more than normal. These types of people might need more salt and electrolytes in their diet.

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:06 AM

I'm actually wondering if it has to do something with cutting out salt and a salt imbalance. I've also been feeling dehydrated since paleo, despite drinking much more water. I'm going to try adding salt back in and see how it goes.

5f0158c23fcb5636e57b4ce097784da0

(1386)

on October 24, 2010
at 08:22 PM

reducing salt intake is generally not a good idea and not supported by the most recent science. in fact, they just found out that when one goes below about 2.7g of salt a day, the body (=kidney) goes into a salt-recycling mode (=recycling the salt out of the urine), because otherwise the electrolyte balance would be lost. meaning, one should actually eat 2.7g of salt or more a day to make life easier for the poor kidneys. and what's the newest US gov recommendation? 1.5g a day? that's why you never should listen to a gov agency with regard to nutrition and health. but y'all knew that already.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 24, 2010
at 02:01 AM

Good point. If there is an egg or somesuch allergy, and you cut out other foods, then you could naturally end up eating more of a certain food you might be allergic too. The game plan there would be to cut out certain classes of foods one at a time for several weeks and look for improvement in symptoms.

5
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 23, 2010
at 09:56 PM

I often say the same thing, but I'll say it again anyway. Go to fitday.com and type in your food consumption and see if there is any nutrient you lack and take steps to solve any nutrient deficiencies. Paleo easily provides most nutrients, but there are a few that can easily be lacking, depending on your food choices. Magnesium, vitamin E, etc. Your diet shift may have caused you to cut out one of your main sources of an impt nutrient. If you did not happen to replace that choice with another choice that made up for it, then that particular nutrient deficiency could be exacerbated. See if that helps any.

Since you already had some of this problem before paleo, I am guessing it's a preexisting problem that has only been exacerbating by paleo. If you ate a lot of carbs before, carbs are less likely to be the main problem, because the prob was still there even when eating carbs.

Fish oil might help, but it is simply not natural to become inflamed after a workout. There is something serious weird about that. Exercise increases needs for many nutrients so there coudl be a connection there and it's worth checking out. At minimum, it never hurts to make sure you are getting decent levels of all known nutrients on a daily basis.
-Eva

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:04 AM

I should definitely do this. I've sort of been putting it off because I like how low-maintenance Paleo is, but it's definitely worth trying.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 02, 2010
at 03:35 AM

My experience is that on paleo, most nutritional needs are easily met. It will only be a few which you may need to watch.

1
A968087cc1dd66d480749c02e4619ef4

(20436)

on October 26, 2010
at 01:03 PM

All exercise causes some inflammation. Perhaps its best not to do too much until you reduce systemic inflammation. And when you are ready, keep it brief and intense. Yoga is neither.

1
61852721b5ff3613f56f043fe890a679

(1172)

on October 23, 2010
at 09:16 PM

Are you taking fish oil?

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 02:05 AM

I hadn't been until yesterday, when I restarted by coincidence. Definitely should be.

0
9d4e2ff2dd11bc74d5267db3febb8129

on August 30, 2012
at 12:40 PM

Uh, I have the same response. I have multiple autoimmune diseases. I have Celiac Disease, so I live grain free and no processed foods. I have Hashimotos Thyroid disease. Lupus has been in question...and that is what I am trying to figure out with the inflammatory response. I am only 41, and I used to be a personal fitness trainer. I have not been able to exercise since having my children. I have tried a few times, but I always feel sick after. I just tried again 2 days ago. I only did 15 min of eliptical machine on the lowest level, and then one light exercise per body part. I felt great doing it, but started to get a little shaky at the end. Then by evening, I couldn't function at all and I had a fever of 100. Now that I've had time over the years to figure out my health issues...I recognize the sick feeling...severe inflammatory response. It's almost the same response that I get with gluten contamination (I am extremely sensitive), or with nightshade foods like potatoes and tomatoes. I can't even have a bite of those things, or I am in so much pain. I get brain fog, and a low grade fever on some of those occassions. I really think that you are barking up the wrong tree with a nutrient deficiency, but I hope that you are taking vitamins! I really think that you need to look at autoimmune issues...and make sure that you cut out all nightshades since they create an inflammatory response too (cytokines). I am no expert, but I've had to spend years trying to help myself since doctors don't really know how to help. I have had lots of help from other autoimmune patients as well.

0
E9798942dfaa0cda97a8f9a71c128c5d

(168)

on October 23, 2010
at 10:07 PM

Make sure you go with KRILL OIL. Not all fish oil is created equal.

0
07c5607b5639012aa228f0734b8b9160

on October 23, 2010
at 09:53 PM

What ever you try make sure to give it enough time. Try a month or two. Then you now if it works or not. Get rid off dairy if you haven't done that yet... Do you have any autoimmune diseases?

0
0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on October 23, 2010
at 09:28 PM

I would start consuming starchy veggies, including potatoes. You could be too low carb for you

E46d4f7e35e46ee4e8211ab4bc852023

(1510)

on October 24, 2010
at 06:02 AM

What would be the relationship between carbs and inflammation?

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