The various types of tea have pain-relieving and muscle-recovery benefits after exercise.
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Have you ever known that certain types of tea can help alleviate pain and aid in muscle recovery after exercising? Following workouts, muscles are warmed up and stretched, causing discomfort. This muscle tension can be somewhat relieved by the aromatic teas that Vietnamese people are accustomed to drinking.
Various types of tea have pain-relieving and muscle-recovery benefits after exercise.
Each type of tea has its own functions and effectiveness in reducing pain after workouts.
Catechin in green tea helps support muscle recovery
Catechins in green tea aid in muscle recovery. Green tea, containing catechins, is beneficial for building and repairing muscles. A 2018 study by the Federal University of Pampa and the Federal University of Pelotas in Brazil demonstrated that supplementing with 500 mg of green tea extract in the diet reduced signs of muscle damage from exercise in 20 men.
The explanation lies in the antioxidant-rich and polyphenol content of green tea, which supports the regulation of oxidative damage during both exercise and daily life.
Matcha, a type of green tea with higher catechin levels than regular leaves, has increased antioxidant and epigallocatechin gallate (EGCG) content. According to a 2023 study from Kyoto University, Japan, daily consumption of matcha can help muscles adapt to exercise, regulate stress responses, reduce fatigue, and improve gut microbiota.
In addition to pain relief, oolong tea also helps with weight loss
Oolong tea not only reduces pain but also aids in weight loss. The antioxidants and caffeine in oolong tea enhance fat oxidation, improve cardiovascular performance, and reduce muscle fatigue. Several studies also indicate that oolong tea may boost metabolism, reduce the risk of obesity, support weight loss, and increase the body’s calorie-burning capacity by up to 3.4%.
Black tea can stimulate muscle growth through catechins, plant compounds related to increased hydro production in the body, contributing to muscle mass development. A 2011 study from Rutgers University in the United States showed that the theaflavin content in black tea improved recovery and reduced delayed onset muscle soreness (DOMS).
Ginger tea can make you feel more comfortable after a workout. A cup of ginger tea can provide natural energy thanks to its anti-inflammatory compounds, aiding the body in muscle recovery.
7 health benefits of tea
Drinking tea regularly offers various health benefits, ranging from improving joint health and reducing stress to beauty benefits.
Reducing Eye Bags
Lack of quality sleep can lead to swollen and visibly aged eye bags. This condition can be improved by applying tea bags. Soak tea bags as if preparing regular tea, then place them in the refrigerator for a few minutes to chill. Afterward, apply the chilled tea bags to each eye for about 5 minutes. The caffeine in the tea bags helps constrict blood vessels near the eyes, soothing the eye bags.
Improving Skin Issues
When the skin encounters problems like rashes, itching, or soreness, the antioxidants and anti-inflammatory properties in tea leaves can provide relief. You can immerse yourself in a bath with black tea leaves or wash your face with black tea.
Treating Minor Injuries
Anti-inflammatory compounds can help reduce swelling and pain from bruises or small scratches. You can soothe the pain by applying tea bags to the affected area for a few minutes.
Relieving Pain and Itching from Insect Bites
Dampening a tea bag, squeezing out excess water, and applying it to the injured area for 15-20 minutes can alleviate pain and itching caused by insect bites.
In addition to alleviating toothache, daily tea consumption can improve dental and gum health. The acidity in tea helps control bleeding. You can bite a tea bag or drink tea to manage bleeding after tooth extraction.
Aiding Breastfeeding Mothers
Applying a tea bag can help breastfeeding mothers reduce nipple pain. Recent studies have shown that wetting a tea bag with warm water, squeezing out excess water, and applying it to the nipple for 15 minutes can promote blood flow and reduce pain more quickly. Ideally, mothers should use tea bags approximately 4 times a day to achieve optimal pain relief.
Exfoliating Dead Skin Cells
Using pure green tea powder mixed with a little water until a smooth mixture is obtained. Then, gently apply the mixture to the area with blackheads or the area that needs cleaning for 2-3 minutes and rinse it off with warm water. Afterward, you can use a moisturizer to make the skin more supple and smooth.
Ways to Reduce Muscle Pain During Exercise
Due to various reasons such as overtraining, incorrect posture, high-intensity workouts, etc., you may experience muscle soreness after a workout. At this point, you can try some of the following methods to “soothe” your muscles.
Drink enough water
Drinking enough water is essential. Dehydration can contribute to muscle soreness and cramps. Ensure you stay well-hydrated before, during, and after your workout to support muscle function and recovery.
Drinking lots of water is also an effective way to reduce muscle pain
Water has extremely beneficial effects on the body, aiding in the elimination of toxins and promoting bone relaxation. During workouts or extensive physical activity, dehydration can lead to disruptions in body temperature, adversely affecting both muscles and nerves. Therefore, it is crucial to consume an adequate amount of water and avoid carbonated beverages to prevent interference with workout results.
Warm Water Soak
Prepare a bath with a few handfuls of salt or preferred herbs to immerse yourself, promoting relaxation and helping muscles recover, alleviating soreness. This method is effective in reducing pain.
Massage is highly suitable for soothing the entire body, making you feel much more comfortable. Allocate 10 minutes at the end of each workout session for muscle-relaxing massage; it is imperative to prevent sudden muscle tension that could affect future workout sessions.
Cold Water Shower
A cold water shower helps improve blood circulation and quickly reduces muscle soreness. This method is particularly suitable for swollen or overheated joints. To apply, prepare a thin cloth wrapped around several ice cubes and place it on the painful area for about 10 minutes; the pain and discomfort will noticeably decrease.
The News introduces various methods, including water-related techniques, to alleviate muscle pain and enhance recovery after exercise. Regular workouts contribute to overall body health, but occasional muscle soreness is inevitable. Try one of these methods for surprising effectiveness!