Is My Lifestyle Helping Me Heal?

There’s nothing worse than living with pain for an extended period of time. Whether it’s a niggling ache, a sharp twinge, or full-blown discomfort, long-term pain can wear you down both physically and mentally. Massage therapy and hands-on treatments can work wonders in alleviating symptoms, helping you feel more comfortable, and even addressing restrictions before they cause bigger issues. That said, therapists don’t have magic wands (as much as we wish we did!). While some people feel instant relief after a session, others may need a few treatments to truly feel the difference and find lasting comfort. 

 

As sports therapists, we’re huge believers in the power of rehabilitation. It plays a huge role in recovery, but there’s another layer to consider: your lifestyle. What you do outside the treatment room can significantly impact how quickly your body heals and how effectively you bounce back. If you’re wondering whether your current habits are helping or hindering your recovery, here are some key areas to focus on. 

If you’re serious about healing, good-quality sleep is non-negotiable. Sleep is when your body does the bulk of its repair work — restoring tissues, processing inflammation, and getting you ready to face another day. The NHS recommends adults aim for 7-8 hours of sleep per night, and for good reason. Adequate sleep not only speeds up the healing process but also has a profound impact on how you perceive pain. 

 

Struggling with sleep? Establishing a consistent bedtime routine can work wonders. Think calming activities like reading, stretching, or even a warm bath before bed to help your body wind down. Reducing screen time in the evening and creating a dark, quiet sleep environment can also improve your chances of drifting off peacefully. 

“You are what you eat” might sound like a cliché, but when it comes to recovery, it’s 100% true. The food you consume plays a major role in inflammation levels within your body. A diet high in processed foods, sugary snacks, alcohol, and other ‘pro-inflammatory’ culprits can actually prolong your pain and delay healing. 

 

If you want to support your recovery, focus on anti-inflammatory foods. Oily fish like salmon or mackerel (packed with Omega-3s), turmeric or curcumin, pineapple, cauliflower, and leafy greens are all brilliant choices. Not only do they fight inflammation, but they also provide nutrients essential for tissue repair. Swapping out unhealthy snacks for these power foods could make a noticeable difference in how you feel day to day. 

Stress doesn’t just live in your head, it shows up in your body too. High stress levels can slow healing by interfering with your body’s natural recovery processes. Whether it’s the demands of work, juggling family responsibilities, or intense training sessions, too much stress creates a cascade of hormones that can delay healing and even increase your perception of pain. 

 

Take stock of where your stress is coming from and how you can manage it. Maybe it’s time to cut back on those energy drinks or caffeine-fuelled days. Or perhaps you need to schedule some ‘me time’ to properly relax. Activities like yoga, mindfulness, or even a gentle walk in the park can work wonders in resetting your stress levels and helping your body repair itself. 

Water is super duper important for nearly every bodily function, including healing and reducing inflammation. Aim to drink 2-3 litres of water a day, especially if you’re active or recovering from injury. 

 

If plain water isn’t your thing, try herbal teas or infuse your water with slices of cucumber, lemon, or berries for a refreshing twist. Whatever you do, keep sipping throughout the day to give your body what it needs to heal effectively. 

Staying active is important for recovery, but it’s not just about smashing a gym session. Sure, exercise is fantastic for building strength and improving overall health, but what about the rest of your day? 

 

If you’re spending eight or nine hours a day sitting at a desk, no amount of gym time will offset the effects of prolonged inactivity. Instead, try weaving movement into your entire day. Take regular breaks to stretch, go for a brisk walk during lunch, or step outside for some fresh air and natural sunlight. Not only does this improve circulation, but it also helps your body stay mobile and strong, which is essential for healing. 

When it comes to recovery, there’s no one-size-fits-all approach. But by addressing these five key areas — sleep, nutrition, stress, hydration, and movement — you can give your body the best possible chance to heal.