Promote bone and joint health in hips, knees, and wrists with 10+ foods, home remedies, and fun cookbooks


The importance of mobility not only as we age, but for day to day life cannot be understated. Pain that form moving around affects not only your body, but your mind. You feel less vivacious, motivated, and less equipped to take on life’s adventures and challenges. These are most often associated with older people, but as of recently, younger people are bring plagued with these issues as well.

No longer I say! *cue medieval Game of Thrones voice*

With the foods, recipes, and books below, you can learn how to easy joint pain, rebuild cartilage, and make delicious food recipes that continue your efforts. I will start of sharing 5 general foods, 5 home remedies, and then 4 cookbooks for recipes that enhance joint health and decrease inflammation.

5 helpful Foods:

Brown Rice

Unlike any food that I have heard of to date, brown rice has the compound that is closest to hyaluronic acid already in it. This, as we know, is one of the main joint lubricants in the body. By having something so close to the body’s natural joint lubricant in the food you eat, it can be easily modified by the body and be used immediately. Half the battle is already won 😊

Photo by Marika Sartori on Unsplash

Vegan Bone Broth

This food can give you all of the building blocks to help your body produce lots of collagen, cartilage, lubricants, and increase cellular strength dramatically. Also this broth does not increase acidity in the body the way that typical “bone broths” do; this is important because it creates an environment where there is less agitation and inflammation can occur within the joints.


These spices both work differently but achieve the same momentous result: less joint inflammation, pain ,and swelling. Turmeric specifically slows the degradation of bone cartilage through suppressing the inflammatory and metabolic activity of bone cells at joints. Ginger is great at relieving higher levels of pain at a faster rate as well as reducing swelling. These spices can be consumed regularly in teas or in foods. Whatever tickles your fancy 😊


The power in these nuts is from the high Omega-3 fatty acids. These fatty acids are delivered straight to joints by the body to help in cartilage production, free radical elimination, and inflammation reduction. High manganese and magnesium content supply the body with what it needs to create the natural lubricants necessary for joint mobility such as hyaluronic acid.

Coconut Oil

Coconut Oil is another one of those magic foods. Coconut Oil is not only great for penetrating cell walls and rejuvenating them from the inside out, but it has been seen in studies to greatly hydrate internal tissues as well. This is important in this instance because its structure is easily integrated into hyaluronic acid and the strengthening of muscles surrounding joints; this can greatly decrease pain and encourage joint health. Also, like the other foods above, it is a scientifically backed anti-inflammatory food that reduces pain and swelling. This can be taken in food most easily, but you can also take a spoonful of this a day also. Just make sure you like coconut flavor. 😊

Gelatin…… yes including Jell-O

Gelatin is one of the only foods that has a similar molecular and chemical structure to that of the body’s cartilage. Because of this it is essential in the diet of those that want to rebuild cartilage in their joints. You can take unflavored gelatin in one of the recipes in the next section, or your can make your own flavored gelatin at home with natural flavors. Its important to try with unflavored gelatin rather than “Jell-O” because of all of the detrimental additives in that brand’s products.

5 helpful remedies:

Joint Pain and Cartilage Rebuild A (Drink 2 Weeks @ a time, then rest for 2 weeks)

  1. 1 cup orange juice
  2. 100 grams Organic gelatin
  3. 2 Cups Pineapple juice
  4. 1 Cinnamon Stick
  5. Honey (2 taste)

Instructions: Blend ingredients together in blender. 1 small cup at before breakfast and before bed time.


Joint Pain and Cartilage Rebuild B (Drink 2 Weeks @ a time, then rest for 2 weeks)

  1. 3 tbsp raisins
  2. 40 grams pumpkin seeds
  3. 2 tbsp unflavored gelatin
  4. 4 tsp sesame seeds
  5. 400 grams honey
  6. 8 tbsp flaxseed

Instructions: Blend all ingredients together and refrigerate. Take spoonful of this before breakfast and lunch.

Aside from a remedy, facilitate an entire lifestyle change with this book: Rheumatoid Arthritis Cookbook: MAIN COURSE – 80+ Effective recipes designed to treat inflammation and reduce pain with specific nutritional information (Proven recipes to treat joint pain)

Joint Pain and Cartilage Rebuild C (Drink 5 days @ a time)

  1. 2 Cups pineapple juice
  2. 1 cup rolled oats
  3. 2 cups water
  4. 1 cup orange juice
  5. 1 cinnamon stick
  6. 2 tbsp honey

Instructions: Add water and oatmeal in pot first, then blend the rest of the ingredients together with a blender following that. Drink Daily for 5 days.

Check out this book tasty recipes that do the same thing: The Rheumatoid Arthritis Cookbook: Anti-Inflammatory Recipes to Fight Flares and Fatigue

Joint Pain and Cartilage Rebuild D (with memory aid) (Drink 3 weeks @ a time)

  1. 3 tbsp honey (or as much as needed for taste)
  2. 12.5 grams ginger root
  3. 1 tbsp unflavored gelatin
  4. 1-2 lemons
  5. 3 tbsp horseradish
  6. 2 tbsp cinnamon power

Instructions: Blend ingredients together and refrigerate. Take 1 tbsp of solution 2 times a day.

Take a look at this book for recipes that do the same thing, but taste a little better: The Complete Arthritis Health, Diet Guide and Cookbook: Includes 125 Recipes for Managing Inflammation and Arthritis Pain

Joint Pain and Cartilage rebuild E (inspired by Healthy Food House) (Do 15 days at a time)

  1. 2 cups of chopped pineapple
  2. 1 cup of chia seeds
  3. 3 tablespoons of unflavored gelatin
  4. 1 cup of natural orange juice
  5. 1 teaspoon of organic honey
  6. 8 ounces of walnuts (or cashews)
  7. 1 teaspoon of cinnamon powder
  8. 8 ounces of water

Instructions: Blend all of the ingredients together. Drink a glass twice daily, once on an empty stomach in the morning, and another one in the afternoon.


With the foods, recipes, and books above, you can design a diet and lifestyle that accommodates and rejuvenated joints, cartilage productions, and overall mobility ease. It’s not understating things to say that these remedies, recipes, and food can change your life forever old or young.

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Try 9 ways to release chronic muscle tension and stiffness in lower and upper back


So much sitting! Not to mention all of the other issues that cause back problems to plague us so. You constantly find yourself having to twist and crack your back when it feels strange and tight throughout the day. To make it worse, often your back just seizes up into this ball of painful tension. In this post, I have compiled eight remedies you can use consistently use to relieve back tension immediately and over the long term.

  • Yoga

Due to the slowness, steadiness and therapeutic qualities of Yoga, it is great for long term management of back tension and pain. Because of the lengthening and the soothing of muscles that characterize this practice, here muscles have ample chance to relax as well as strengthen over time. Doing Yoga for back pain not only manages painful symptoms immediately, but also helps lessen the intensity and frequency of the tension over time.

Everyday Health teaches the best Yoga poses to soothe back pain here.

Yoga Journal also teaches 16 Poses to Ease Back pain here.

Photo by bruce mars on Unsplash
  • Spices

Yall already know that Turmeric and Garlic are superfoods in mine and everybody’s book. And here they are again, like Tony Stark, to save the day. Turmeric is great for inflammation and tension within the body. The curcumin and other nutrients help relax muscle tension immediately and reduce unnecessary contraction usually for a day or so. Ginger also does this too, but Ginger works further with the hormones in the body that cause you to feel pain; this means it will help take the edge off the tension immediately.

Try out these Turmeric Remedies for back pain here.

Also check out these Ginger remedies for back pain here.


  • Epsom Salt

This salt is the muscular ELIXER!!! This salt is phenomenal and is recommended by medical practitioners around the world as a remedy for muscle tension, soreness, and tiredness. Likely if you have back tension, you are suffering from all three to some degree. My favorite way to use this salt is to put 1 Cup of Epsom Salt in a warm/hot bath. This way the Epsom Salt can do its own magic, while being enhanced by the warm water, which is already relaxing your muscles. If you don’t have time to take a bath, another way is to get Epsom Salt Pain relief gels. This may seem sketchy but they really work. Trust me.

An article for using Epsom Salt specifically for Back pain is here.

  • Heat Application

Compounding on what was said above, heat greatly relaxes muscle tension. This is so much so that they have heat packs designed for the lower back pain for this very reason. These can used to manage symptoms overtime by being put on every evening to relax muscles at the end of a long grueling day. That is a great solution for some, but it’s not my personal cup of tea. My favorite heat trick is soaking in hot water in a tub, usually for about 25-30 minutes. After doing that, my back and legs feel refreshed and rejuvenated. There is little to no pain/tension for 1-2 days of regular activity.

Learn to use heating pads for back pain management here.

How to take baths for pain management is explained here.

  • Aquatic Exercise

This type of exercise deserves so much more credit. It is great for muscles and joints that are damaged, overstrained, or overworked. Studies have proven that aquatic exercise helps strengthen and develop muscles while they are relaxed, causing very little strain or stress to any part of the body. Simple exercises such as Lunges, Water Kicks, and Sideways Walking are great at getting back muscles used in new ways; this increases their flexibility, durability, and elasticity. Doing these exercises continuously while the muscles are relaxed will make everyday activity easier, giving you significantly less  back tension.

Specific aquatic exercises that may will help your back can be found here.

  • Digestive Health

You wouldn’t think they are connected, but they are. The better your digestive health, the less stress and tension occur in the abdominal area. Because the abdominal muscles extending around your body, not just in the front, indigestion and digestive issues can directly affect the internal muscles in the back. Intestinal health through a healthy diet and lifestyle allows that entire area to stay relaxed and not hold tension that begins from intestinal difficulties and issues. So in short: make sure you eat healthy so digestive issues do not attribute to back muscular tension and/or inflammation.

Simple easy general tips to improve digestion can be found in this article here.

  • Consistent Quality Sleep

A consistent lack of sleep in studies has shown to be a significant contributor to continuous inflammation and pain throughout the body. By getting better sleep, muscles relax and can adequately and properly drain muscle fluid. From this, throughout the day, muscles hold less tension and do not inflame as readily as they would otherwise. Giving the body ample time to rest muscles and release in sleep can help day to day activities tremendously. Also notice the term quality. In this sense quality means: in a relaxed position, without much direct light, and preferably sleeping on the left side of your body.

Tips to improve sleep can be found in this straightforward article here.

Photo by Rodrigo Pereira on Unsplash
  • Foam Roller

This is a great way to provide immediate relief for pain. For those who need assistance stretching due to mobility issues or other reasons, this is a great method that combines stretching with muscular massaging. This apparatus also really helps you also with nerve issues that often accompany back pain and tension. I firmly believe that if you have the funds, you should invest in one.

Foam Roller exercises to specifically help back pain are found in this article here.


With these 8 activities and remedies you can cheaply and effectively manage and eliminate the annoying back tension and pain. Consistency with any one, or all of the activities above, will bring you results that will blow your mind, just as they did mine. 😊

Much love, peace, and happiness. 😊

Photo by Radu Florin on Unsplash

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Solve and manage carpel tunnel, hand tendon, and wrist pain with this easy 3 Tier System


Hands are probably the most underappreciated and overused body part in today’s society. We use them 24/7 at this point far more than we use our feet considering more automation, computer jobs, and not to mention our phone use.

More and more people are silently suffering with painful hand tendons, thumb pain, sore wrists, and forearm pain. And all of these problems later develop into full blown carpel tunnel, which sometimes requires surgery to fix.

In this post I have put together 3 tier system that I myself use to manage my hand pain a fatigue from day to day typing, phone use, cooking, etc.

  • Tier 1- Exercise
  • Tier 2- Foods to eat
  • Tier 3- Remedies

3 Exercises

Photo by Matheus Ferrero on Unsplash

These exercises should be done at least once a day everyday, but if you would like to do them more, feel free.

  • Rubber band – Remember with this one you just want to GENTLY challenge and warm up your muscles.
    • Bring your fingertips together in front of your hand
    • Place a rubber band or elastic around the tips of your fingers (choose a Rubber band that isn’t too thick, or too hard to stretch. You do not want to continue to strain)
    • Try to open your fingers until the space between them is around a tennis ball size and hold for 6 Seconds.
    •  Bring your fingers back together slowly and rest
    • Repeat this 10 times per hand.
  • Hand/finger glide– With this one, control and mindfulness is the name of the game.
    • Make a fist with your hand
    • Allow the fingers to uncurl and the finger pads be flat against the palm
    • Drag all the fingers mindfully and deliberately along their natural path until they are straight up in a stop sigh format.
    • Gently roll the fingers back down to where the pads are flat along the palm.
    • Release the hand to its natural position for rest and reset
    • Shake it out.
    • Repeat 5- 7 times each hand.

This can be done with both hands at the same, but for mindfulness and deliberateness, I would recommend 1 hand at a time.

  • Wrist Extension– The goal of this is to stretch your forearm, another source for hand and wrist pain.
    • Hold your arm out with the hand bent down and the palm facing towards you on the bottom side.
    • With the opposite hand, gently full back towards you back on the fingers/top of the other hand until you feel a stretch in your forearm muscles.
    • Hold there for 4-6 seconds.
    • Fold the hand at the end of the extended arm upward so your palm is facing out from you.
    • Do the same as earlier. With the opposite hand, gently full back towards you back on the fingers/top of the other hand until you feel a stretch in your forearm muscles.
    • Hold that stretch for 4-5 seconds
    • Do 2-3 Wrist circles with extended arm. Rest and let it fall naturally
    • Repeat with the other arm.

Do this exercise on both arms, whenever you feel your own discretion regarding your forearm tension.

5 Foods

  • Avocado

These are powerhouses of Omega 3 fatty amino acids as well as antioxidants and anti-inflammatories. This means they help reduce muscular swelling at the back top of your hands because of overstrain. The fatty acids aid in keeping joints lubricated and cartilage healthy, therefore reducing pain greatly.

  • Curcumin (Turmeric, Cayenne Pepper, Red Chili Peppers)
Photo by Ryan Quintal on Unsplash

Several studies over the years have shown that Curcumin was a significantly strong pain killer, not just because it reduces inflammation, which it does, but it also helps regulate pain receptors and signals within the body. This is perfect for someone who is doing a lot of typing everyday by helping swelling as well as pain and strain equally.

  • Ginger

Ginger is a powerful anti-inflammatory but in its own unique way; it works intimately with hormones that produce pain. Working within the endocrine system allows it to inhibit the transmission of hormones that create chronic inflammation within the body such as arachidonate 5-lipoxygenase, prostaglandin and leukotriene biosynthesis. These key inflammatory agents are common in arthritis and other chronic inflammatory conditions.

  • Cashews
Photo by Jenn Kosar on Unsplash

These Nuts not only have an abundance of Omega 3 acids to help with joint health and mobility, but Cashews have special characteristics that make it stand out amount the competition. Cashews have an extremely high copper and magnesium content, making them great at encouraging the body’s natural rejuvenation of joint cartilage as well as bone density issues.

  • Berries

An often overlooked result of joint pain and strain, especially in hands, is the bone health problem that often results soon after. The abundance of Carotenoids in berries such as Raspberries, Blueberries, and Blackberries, are great for bone health and resilience as well as strengthening bone joints. These two together will make your hands not only stronger, but suffer even less at the hands of overuse.

Photo by Lance Grandahl on Unsplash

3 Remedies

These remedies can be done once a week for mild pain, but for more severe pain I suggest doing at lease one of these remedies twice a week. That way, your muscles will have a chance to reset and relax often, giving less strain and less pain.

  • Epsom Salt Soak

This one is my particular favorite because Epsom Salt is great for reducing inflammation within joints as well as the muscle fibers.

  • 3/4th Epsom Salt
  • Basin with warm/hot water (at your discretion of course)

Directions: Put 3/4th Cup Epsom Salt into a bucket/basin. Run water into the basin and gently stir the water until it gets to the right level.

*This is so that it mixes in and dissolves into the water as fast as possible.*

Right level= height where you can put your hands and wrists into the water without it running over the edges.

  • Coconut Oil Massage

Coconut Oil is backed-up by thousands of massage therapists as being the best oil for massages hands down. It is unmatched in its ability to relax muscles, relieve muscle tension, and long term improve blood circulation within the body. A great after effect of this massage is moisturized and ageless hands perfect for framing your newest manicure.

Directions: Take ½ Teaspoon of solid Coconut Oil and rub it in between palms just to warm it up and begin to melt it.

  1. One hand at a time, massage the back of each hand by rubbing the heel of the palm of one hand on the back of the opposite hand while the massaged hand is stretching its fingers in and out.
  2. Take the thumb of one hand and rub it up and down the muscular line of each finger along the back of the hand. While this is being done, do individual finger bends.
  3. Do finger lifts on a flat surface with one hand while the back of the hand and thumb are being massaged horizontally by the other hand.
Photo by zibik on Unsplash
  • Peppermint Massage

Peppermint is a particularly invigorating oil that not only rejuvenates the body, but also the mind through a clearness and refreshing, soothing feeling. The menthol in this oil that gives it is magical powers has made it a reliable and well known treatment for sore muscles and excessive joint pain. You can either make this massage oil for one time use, or you can make a bulk supply and use it needed; just use the same proportions as below if you like the second option.

  1. 4 drops peppermint
  2. 2 drops Marjoram oil or Lavender Oil (optional)
  3. 1Tsp Olive Oil (carrier oil as well as Vitamin E powerhouse)


With this 3 Tier System of exercise, food, and DIY remedies, I hope you will able to manage your hand pain and fatigue. My greatest hope is that someone can save themselves from Carpel Tunnel or any other serious long term issues by doing the simple steps above.

Much love, peace, and happiness. 😊

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9 Conventional simple foods as remedy for swollen, stiff, and painful joints


Joint pain is something that can make everyday life nearly unbearable. We all know people who are constantly suffering from joint discomfort, some young, some old. Horrible conditions such as rheumatoid arthritis and gout exist and many more have persistent nagging joint pains that attack them even in their youth with no seemingly direct cause. To combat joint issues and deterioration from plaguing you, or even for those with chronic joint conditions, adjusting your diet can give your body the tools to heal itself and lessen the frequency of discomforting symptoms. In this post, you will learn 9 simple tasty foods you can add to any diet or lifestyle that can increase your joint health and prevent the advancing of joint deterioration.

1. Cherries

The vibrant identifying color of this fruit is the secret to its PHENOMENAL COSMIC POWER! *yes DisneyPlus is my best friend, don’t judge* These are called ‘anthocyanins’ and they are great at reducing inflammation within the body quickly, making it perfect for those with long term joint issues to use everyday to manage ongoing symptoms. The high levels of antioxidants in this also helps joints reduce free radical concentration in the body throughout the day, reducing opportunities for swelling and discomfort in joints. These can be eaten as great ingredients to breakfast porridge, lunch and dinner sauces and glazes, and also dessert toppings and pies. In addition to that, because of their special power, there are pill forms and extracts of this fruit for special circumstances.

Photo by Brooke Lark on Unsplash

2. Turmeric

Famous for its anti-inflammatory properties, turmeric is good not only for long term joint health, but also for relief from immediate discomfort and pain. The nutrient responsible for this is curcumin, which has been shown to be remedy general inflammation, as well as internal attacks on joints that happen in conditions such as rheumatoid arthritis. Not only can you gobble this up guilt free in an Indian dish or Thai curry, you can also drink Turmeric teas that can be found in any grocery store or hundreds of online platforms.

3. Walnuts

Being that these nuts have the highest amount of Omega 3s, walnuts are great for cartilage health and elasticity. In addition to that, these nuts are great at the reduction of inflammation as well as helping cardiovascular and lymphatic health. Although this might seem like it is unrelated, cardiovascular and lymphatic systems help joints in their supply of nutrients as well as their drainage and lubricant supply. By improving the health of these systems, joints have more nutrition to grow stronger as well as proper drainage and passage of synovial fluid and similar lubricants. These can be great dry snacks, added into Asian stir fries, or add a great protein kick to vegan sauces or salads.

Photo by Tom Hermans on Unsplash

4. Olive Oil

Taking the cake for ultimate versatility- drumroll- IT’S EVOO (Extra Virgin Olive Oil!!!! For your joints, this oil offers a specific protein that encourages the production of synovial fluid within the joints, the body’s natural joint lubrication. Also the abundance of Omega 3s is great for the health of cartilage throughout the body giving joints the bounce back power for joints when responding to everyday pressures and stresses. This can be put in almost ANY dish from Italian Spaghetti to a dressing ingredient for a summer Spring Mix salad. The possibilities are endless.

5. Chia Seeds

This superfood grain, some refer to it as a nut, is one of the richest source of Omega 3 fatty acids on the planet. I LOVE THESE THINGS!!!! For joint pain specifically, they are great at reducing inflammation as well as helping joint cartilage, strength, and lubrication with Omega 3s. Unique to this food, it greatly reduces blood pressure, which has been shown to rise conjunctively with high amounts of joint pain. Reduced blood pressure reduces swelling and discomfort, and allows the body to more easily flow nutrients in and drain waste out; something of high important large joints like in the knees and back. This food has no taste and therefore can be put in ANYTHING!!!!! It can even be a vegan egg replacement, when added with water, for baking dishes such as breads and muffins; two things I can never get enough of!

Photo by Brenda Godinez on Unsplash

6. Pineapple

These fruits are just EVERYTHING!!!!! The high amount of Vitamin C within this fruit is a key part of the production of collagen within the body, an integral part of the resilience in joint cartilage. An anti-inflammatory enzyme in pineapple not found in many fruits is Bromelain. This enzyme helps stop the body from attacking joints as well as promotes proper joint drainage in the body. This enzyme has been shown in many studies that is works especially well for knee pain. This fruit is so indulgent just diced up raw, but also it is a great ingredient to stir fry recipes, smoothies, sauces, and sweet citrus desserts.

Photo by Pineapple Supply Co. on Unsplash

7. Sweet Potatoes

The high amount of Beta-carotene within this food helps, like the cherries, to significantly reduce the amount of free radical concentrations within the body. Also like the cherries, the color holds the key to its power! Unique to this strong anti-inflammatory and Beta-carotene mix, it prevents the frequency of flare ups and symptoms of joint fatigue, so much so that it contributes to its brilliant orange color.

Photo by Sarah Gualtieri on Unsplash

8. Ginger

This is a an extreme anti-inflammatory spice key in Ayurvedic medicine just like the above mentioned Turmeric. Unlike turmeric, this spice works more with hormone production in the body in addition to inflammatory fighting properties. Because of this, it promotes the body’s better direction to joints, making them function better and lubricate easier; reducing everyday inflammation and pain consistently. This can be consumed in a tea, found in thousands of platforms online and in brick and mortar stores, or it can be put in delicious stir fry recipes and noodle dishes.

9. Papaya

Papain is the main anti-inflammatory ingredient within this fruit that makes it a remedy for those suffering from chronic and ongoing arthritis and gout. This anti-inflammatory nutrient is unique amoung its colleagues because it specifically helps the body breakdown fibrin, a contributing cause of arthritis and gout inflammation flares. This fruit can be eaten as part of phenomenal breakfast combo, or even great flavor to make custards with at dessert time. In addition to that, because of their special power, there are pill forms and extracts of this fruit.

Photo by Amanda Lins on Unsplash


Use food to pleasure your way to joint health with the 9 foods mentioned above. Now you have simple delicious ingredients that are versatile enough to add to almost any pallet to mitigate joint pain, increase your joint health, and protect your bones for years in the future.

Much love, peace, and happiness. 😊

Photo by Lucaxx Freire on Unsplash

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Simple work and home food remedies for tension, joint pain, and sore muscle pain management


Pain relief is something that can be managed with simple lifestyle changes and diet adjustments, but is certainly not a cover up for a real health problem.

There is a growing need for pain management due to environmental factors, diet, and lifestyle choices today. Across people of all ages, it is something that plagues so many people. Things varying from tension headaches, to swollen knees, to ankle pain, to back pain, and joint discomfort can not only put a damper on your day, but also how you approach adventures and everyday life.

You shouldn’t have to live that way.

The tips included in this post are for any type of lifestyle through catering to the activities taking place at that time usually.

The logic behind the methods below is to lessen the amount of internal inflammation within the body. Once internal inflammation goes down, there are less aches and pains present within the body, and any that are still there are easily identifiable as being special instances. Eliminating general ache and soreness within the body, as we all know is priceless and helps improve anyone’s quality of life immediately.

With the information below you can begin planning your days in a way that can manage small to chronic pain no matter your lifestyle and schedule.

Routine Application

Morning- Rejuvenated Prep

  • Stretching upon waking

Stretching upon waking helps the body prepare the muscles, circulatory system and joints for the activity of the day ahead. This preparation can help reduce soreness and pain from everyday activity.

Weather one is working out intensely or not, excessive use of any muscle in the body slightly damages is, and therefore it needs necessary time to recuperate and repair the muscle. Inflammation around the muscle is a natural process that occurs to repair the muscle, and when one does not take time to relax the muscle during this process the healing process can be longer than necessary. Stretching helps increase blood flow to the muscle and relax the fibers; this gives speedier recoveries and reduction in pain from soreness.  There are three main types of stretches: Static, Ballistic, PNF stretches and all of them are helpful but the first type especially is great for relaxing muscles and lessening soreness.

  • Eat Fruit with your breakfast

Fruit in the breakfast can help mitigate pain relief throughout the day through anti inflammatory nutrients and antioxidants that reduce inflammation and pain.

Tart cherries are an exciting fun fruit that has extreme antioxidants and anti-inflammatory compounds that has long lasting effects on several functions within the body. Pineapple is a delicious fruit that has been shown in several studies to help with rheumatoid arthritis and osteoarthritis because of its Vitamin C content and bromelain content. Red grapes have enormous anti-inflammatory properties through their high content of Resveratrol, a compound that has shown itself to decrease body response to inflammation, helping reduce pain and soreness. Blueberries are another fruit that is great for anthocyanins, antioxidants and anti-inflammatory compounds that can reduce internal and external swelling.

Day- Work Grind

  • Increase that Ginger Intake

Ginger is legendary for it's anti-inflammatory properties and great for pain relief. It can be added to almost any food or drink item with ease.

Ginger can be used in a near infinite amount of ways; stir fry, candied pieces, cookies, beads etc. This root is a COMPLETE wonder food that can help the body in several ways. The intense anti-inflammatory properties of this plant propels it to the top of natural pain remedy lists because of its usefulness in helping joint pains, arthritis, and monthly menstrual cramping. Other amazing uses for this root are in soothing stomach upset/pain and helping with motion sickness and nausea symptoms. In addition to Ginger being used for food, ginger also is GREAT in drinks. Ginger tea is a simple and cost effective to make, but you can also make stronger drinks such as Ginger lemonade, ginger beer, and ginger flavored smoothies.

  • Snack on Seeds

Seeds are packed with magnesium, a nutrient great for short term management, but also for long term prevention of joint and bone diseases such as osteoporosis and arthritis.

Snacking on certain types of dry nuts and seeds during the day can lessen internal inflammation and allow the body to work better and more efficiently. Pumpkin seeds specifically have magnesium, which has been shown to reduce migraine occurrences as well as over time easing daily osteoporosis joint and bone pain. Other nut sources of magnesium are almonds and cashews; these nuts especially are affordable and readily available to be thrown in a bag and taken to any workplace for snacking throughout the day. Walnuts through studies have been shown to lower proteins associated with cardiovascular inflammation and osteoperosis; in addition to that they are good for lowering blood pressure, lower cholesterol, and relax blood vessels and give less stress on heart.

Night- Scaled down Reflection

  • Olive Oil with/in your meal

Olive Oil is phenomenal for joint and bone health, making it a powerful agent in everyday management of pain relief.

A compound found in Olive oil is Oleocanthal, this compound is noted by health professionals as working the same way as prescription grade pain relivers NSAIDs (nonsteroidal anti-inflammatory drugs) such as Ibuprofen. This oil can be used in an infinite amount of ways including but not limited to salad dressings, frying, and baking. This oil also is high in antioxidants, lowering internal inflammation and encouraging blood health, both of which help also reduce heart disease as well. For those with rheumatoid arthritis, Olive oil supplements were shown to lower inflammatory markers and reduce immune stress associated with the disease; this gave sufferers a significant amount of relief in their daily activities over time.  Also in addition to that, the antibacterial properties of Olive oil can help improver overall health through helping give the body the ability to resist annoying bacteria strains that appear easily in everyday life.

  • Turmeric evening tea

Turmeric Tea is great for bring an anti-inflammatory, and is great for specific pain conditions such as rheumatoid arthritis, osteoporosis.

One of the main components of turmeric, curcumin, is phenomenal at reducing inflammation and fighting cancer infiltration in the body. Turmeric is specifically stellar in managing rheumatoid arthritis discomfort and pain. This spice can be used in a plethora of ways in foods seasoning rices, lintels, beans, etc; but it can also be used for smoothies, and herbal teas. The reason why tea is recommended because it is relaxing, but also because it allows you to get a certain amount of this amazing spice everyday consistently regardless or food, and because it will be in the evening, it will have time to better travel throughout the body during sleep. A good tip when using this in food is to add black pepper, this spice helps the turmeric to be better absorbed by the body.

Final Thoughts

Now that you know how to fit pain relief into any lifestyle…. It is summarized bellow for easy memorability.

Skim the bullet points below to bring it on home:

  • Morning Prep

Stretching and eating fruit in the morning are two great things that will reduce internal inflammation at the start of the day. This will help your muscles to go throughout the day in a less contracted fashion and one is less likely to develop inflammation throughout the day.

  • Day Grind

Eating Ginger in food/tea and snacking on nuts and seeds are two great ways to reduce inflammation that don’t restrict one’s diet at all. These items can be added to nearly everything and are extremely powerful in reducing not only inflammation throughout the day but also general mental and muscle fatigue.

  • Evening Relaxing

Olive Oil is not only delicious as a primary ingredient in something like a dressing, but is also a great add in to a potential of recipes; it is great for anti-inflammatory properties and a high antioxidant count, stopping inflammation and pain in its tracks twice over. Turmeric tea is not only extremely relaxing, but it has amazing effects on internal inflammation and can help the body repair from the present day, while still preparing for the next day.

Much love, peace, and happiness.

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