5 Effective Ways To Reduce Your Risk of Arthritis Before It’s Too Late

5 Effective Ways to reduce Your Risk of Arthritis

If you feel pain and inflammation in your joints, you may be one of six million Canadians (that’s one in five) suffering from arthritis. There are over 100 different types of arthritis. Risk factors of developing arthritis include genetics, age, sex, obesity or previous injuries. The good news is that there are proactive steps you can take to reduce this risk before it begins. Read on to discover five effective ways to reduce your risk of arthritis before it’s too late.

Stretch & Exercise to Maintain a Healthy Weight

Regular exercise and maintaining control over your weight are important steps toward reducing your risk of arthritis. This is because the extra weight you may be carrying around can put extra pressure on your hips, knees and joints. Each pound of weight you gain puts an additional four pounds of strain on your knees and six times the pressure on your hip joints. The added pressure on your joints causes the breakdown of cartilage.

Also important to note is that when you gain weight, the production of a protein called cytokine also increases. Cytokines are known for speeding up the breakdown of precious cartilage. These problematic proteins are linked to the inflammation seen in rheumatoid arthritis, causing organ and joint damage.

Daily low-impact exercises, such as swimming, cycling or walking, can help reduce your risk of arthritis. You should aim for at least 30 minutes of activity at least five times per week. This exercise will help strengthen the muscles attached to your joints, which act as support for your hips & knees. Gentle stretching is also a beneficial way to reduce your risk of arthritis. Stretching keeps you limber and increases your range of motion.

Avoid Injuries

Speaking of exercise, you should be careful not to overdo it. When you injure a joint, that joint is immediately at a higher risk of developing arthritis compared to a healthy joint. Take care when exercising or playing sports by protecting yourself with the right safety equipment. Overuse of joints can also create “wear and tear” process that contribute to the most common form of arthritis called osteoarthritis.

Quit Smoking

It’s common knowledge that smoking is bad for your health. But did you realize that smoking can increase your risk of rheumatoid arthritis? This is because smoking causes problems with breathing and your blood circulation, which can limit your ability to exercise and to have blood pumping through your joints properly, and therefore increases your risk of developing arthritis. Exercise helps maintain flexibility in your joints and strengthen the muscles that support your joints.

Tobacco smoke also causes your body to produce higher quantity of highly-damaging cytokines which, as mentioned before, can cause organ and joint damage.

Introduce Fish Into Your Diet

If you don’t eat fish (at least twice weekly), it’s a great way to introduce omega-3 fatty acids into your diet. According to Arthritis Society Canada, one of the many benefits of omega-3s is that they are You can find omega-3s in fatty fish such as anchovies, salmon, bluefin tuna, striped bass, whitefish, mackerel, black cod and herring.

Research shows that omega-3 fatty acids may also lower blood pressure and even slow down the buildup of plaque in your arteries, leading to a lower chance of heart attack or stroke.

Keep Your Blood Sugar In-Check

High blood sugar can lead to diabetes, which causes inflammation and joint pain in  multiple ways. Inflammation from diabetes leads to the deterioration of irreplaceable cartilage. If your diabetes is uncontrolled, it can seriously affect your skeleton & muscles leading to nerve damage, joint pain and arthritis. High blood sugar can also stiffen cartilage and make your joints more sensitive to stress & strain.                     

If you experience joint pain and inflammation, check out this arthritis risk factor assessment tool on the Arthritis Society Canada website to discover what type of arthritis you may be at risk of developing. As always, you should book an appointment with your doctor to discuss any health concerns you may have. Ask your doctor about anti-inflammatory supplements that may help your joint pain & inflammation.

How to Choose a Joint Health Supplement

How to choose a joint supplement - Kondor Pharma

Along with diet and lifestyle, joint supplements can be a great way to boost your joint health and prevent discomfort.

Common reasons for taking joint supplements are to:

  • Support overall joint health
  • Ease joint stiffness
  • Prevent pain and swelling in joints such as the knee
  • Improve joint mobility

Read on to learn how these natural health products work in the body, plus what to look for when choosing a joint health supplement.

But First, How Do Our Joints Work?

Before we get into the supplements, it’s important to have a basic understanding of how our joints work.

The human body contains anywhere between 250 and 350 joints depending on life stage. Basically, a joint is where two or more bones meet to allow us to move and bear weight.

There are a variety of different joint types such as ball and socket (movement in all directions, such as hip and shoulder), hinge (one direction movement, like the knee and elbow), and others.

There are three major joint types in the body:

  1. Fibrous (limited movement)
  2. Cartilaginous (minimal movement)
  3. Synovial (freely moving)

We will focus on how age and deterioration can affect synovial joints, the most common joint in the body. First, let’s understand how the joint functions normally.

In synovial joints, each bone is covered with a thin layer of cartilage, allowing for smooth and cushioned movements. There is a small space between the two meeting bones known as the joint cavity that contains synovial fluid, which is lubrication for joint movement. Ligaments and tendons attach the bones and muscles.

How Joints Deteriorate with Age

A lifetime of movement and normal wear and tear can take a toll on your body, including your joints. The pain and stiffness that occurs in joints with age is known as arthritis, with the most common type being osteoarthritis.

Commonly affecting the knee, hips, feet, and hands, osteoarthritis involves the gradual breakdown and thinning of cartilage as well as the decreasing levels of joint-lubricating synovial fluid.

How to choose a joint supplement - Kondor Pharma

Also, ligaments typically shorten and lose some flexibility over time, resulting in further joint stiffness.

Without synovial fluid and cartilage, the connecting bones will have a limited barrier and can start having direct contact. This usually causes pain, inflammation, discomfort and eventually a lack of flexibility. Think about how hard it is sometimes to bend down to grab something from the floor or simply bend your knee to do your laces.

Choosing a Joint Supplement

The good news is, joint supplementation can be added to your daily regimen to support joint health and pain, and/or to prevent pain from developing in the first place.

Alongside the typical pain relieving drugs like Acetaminophen and Ibuprofen, there are dozens of natural supplements that aid in joint health. Many products aim to reduce inflammation, decrease pain, and build cartilage.

Let’s look at a few ingredients known for joint health support:

1. Glucosamine & Chondroitin (Builds Cartilage)

Glucosamine and chondroitin are natural components found widely in connective tissues in the body such as cartilage. When cartilage deteriorates over time, supplementing with synthetic glucosamine and/or chondroitin can help rebuild cartilage in joints.

2. Boswellia (Targets Inflammation)

This naturally occurring extract from the boswellia serrata tree improves levels of inflammation in the body. As a result, it can help reduce pain in individuals with arthritis. (Learn more about boswellia’s anti-inflammatory effects and traditional use  in our recent blog post.)

3. Turmeric (Analgesic/Targets Inflammation)

Deep yellow turmeric is a well-known ingredient that helps mitigate pain and can also help joints. In one study, participants taking turmeric supplements noted a significant pain improvement when consuming turmeric supplements.

4. Omega-3 Fatty Acids (Targets Inflammation)

Fish oil contains anti-inflammatory compounds known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. The benefits of omega-3s are wide-ranging, but they are typically used as a daily supplement to improve heart and brain health and reduce bodily inflammation.  Omega-3s can help joint pain by reducing the inflammation that occurs when bones rub against each other.

What to Look for When Purchasing a Joint Health Supplement

Which joint supplement should you choose? It can be overwhelming, so here are a few questions to ask before deciding on a product:

  1. Is it Health Canada approved?

The first thing to know is that dietary supplements (known as natural health products in Canada) are regulated by the Canadian federal government. Only those that have been reviewed for safety, efficacy, and quality are issued a product licence to be sold. This applies to conventional retailers as well as online sellers such as manufacturers or through e-commerce platforms or websites like Amazon in Canada.

However, that doesn’t prevent poor-quality products from being sold online or in stores, especially in the U.S. where there is no pre-market approval. Be sure to check that the product is approved by looking for an 8-digit Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM) on the label. You can look up products on Health Canada’s Licensed NHP Database to check their approval status.

  1. Does it Have the Ingredients I Want?

First, know what your supplement is going to target. Are you looking to aid in cartilage rebuilding? Are you only targeting pain and inflammation? Look at the supplement ingredients and check if the product contains the ingredients with efficacy for those indications.

Don’t hesitate to ask a store clerk, online customer service, or medical professional for assistance when picking the right product for you.

  1. What is the Dosage?

Ask your doctor or other healthcare practitioner what dosage of ingredient to use and for what health indications.

There can be different percentages of active ingredients in natural supplementation, so check that you are purchasing and consuming the correct dose.

If we revisit the 4 recommended ingredients commonly used to treat joint issues, the following doses are typically recommended:

  • Glucosamine: 1500mg/day
  • Chondroitin: 400-800mg 2-3x/day
  • Boswellia: 100-222mg 3x/day
  • Fish Oil: 300-1000mg/day
  • Turmeric: 500mg 2-4x/day

(These are standard recommended dosages found in a variety of studies; however, these may not apply to everyone. Please discuss with a medical professional before adding a supplement to your daily routine).

  1. Is it An Appropriate Price?

Natural health products can range in price depending on purity, the number of tablets in a bottle, milligrams of active extract per pill, and so on.

If a product appears to be a very good deal compared to leading brands that pride themselves on quality and potency, you are likely not getting a premium product!

Where to Buy Joint Supplements

You can find joint supplements online or through retailers.Genuwell - Joint Health - Kondor Pharma

Shop Kondor Pharma’s Joint Health product GenuwellTM to provide joint support through the natural ingredient of Boswellia. It is:

  1. Health Canada approved – GenuwellTM (NPN: 80101121) has been approved to help relieve joint pain and swelling associated with osteoarthritis of the knees
  2. Contains ingredients for joint pain and inflammation – contains standardized boswellia extract
  3. Supported by research Read the science behind boswellia for joint health

The Role of Inflammation in Traumatic Brain Injury (TBI) and How to Aid Recovery

In this post, we delve into the important topic of traumatic brain injury and inflammation, along with known strategies for helping with recovery.

What is a Traumatic Brain Injury?

The brain is an incredibly complex organ that acts as the command center to direct, interpret and influence our feelings, senses and movements. It also is our source of intelligence and storage of memories.

Inside its protective membranes and fluids as well as the skull’s hard case, this delicate organ is well protected. However, a violent blow to the head, neck, or upper body region can cause the brain to shift and bump against the walls of the skull that we call brain trauma or more commonly Traumatic Brain Injury, or TBI.

The incidence of TBIs is common in athletes, people over the age of 65, or individuals involved in high-risk professions (such as law enforcement and construction), but can happen to anyone.

Sometimes referred to as a concussion, TBIs are associated with a wide variety of symptoms and can affect brain function in many ways depending on the location and severity of the impact. A person with a mild TBI could experience symptoms for a few weeks to months, while individuals with a more severe TBI could experience repercussions for the rest of their life going from mild discomfort to major disability.

The short-term symptoms of a TBI include, but are not limited to:

  • Headache
  • Dizziness or vertigo
  • Cognitive impairment
  • Sensitivity to light and sound
  • Irritability or mood changes
  • Trouble sleeping
  • Nausea
  • Gait issues

These signs and symptoms can be subtle but should not be overlooked or forgotten. Symptoms could be immediate, appear over time, come and go or last for years. It is particularly important to get a proper physical and imaging check by a physician, family doctor or trauma specialist.

It is often very difficult for individuals to identify, recognize and monitor the symptoms associated with TBI. Prior to returning to common daily or sport activities, you need to get an appropriate medical attention.

TBI Diagnosis

It can be difficult to diagnose TBI, and there is no single way or clear set of criteria to do so. Every individual will present specific signs, symptoms and impairment. Common diagnosis techniques exist and include:

  • Medical neurological examinations
  • Cognitive testing
  • Imaging tests (i.e., MRI, CT scan)
  • Visual observations of symptoms
  • Self-report symptoms

If you or someone you know thinks they may have experienced a TBI, it is very important to seek medical attention as soon as possible.

Inflammation Process in the Brain Following Traumatic Brain Injury (TBI)

What does a TBI do to the brain, exactly? The impact has the potential to severely damage nerve cells of the brain, leading to chemical and cellular changes in the body. The injured brain experiences an undeniable inflammatory response, as do all areas of the body as its way of self-protection and repair following injury.

After a TBI, the body’s immune system and cells responds to the injury by producing and releasing small proteins called cytokines. These proteins aim to protect the brain and initiate a reparative process after injury.

However, if these proteins and other pro-inflammatory products continue to be produced longer than expected, these inflammatory molecules will begin to have a negative effect on overall brain health, healing, and can actually cause further damage.

Check out the graphic below that simplifies the process:

Traumatic brain injury (TBI) & Inflammation - Kondor Pharma

TBI Recovery & Treatment

Early treatment of TBI is the best way to quickly recover and prevent further issues. For the majority of brain injuries, physical and cognitive rest is recommended and effective to alleviate or eradicate most symptoms. Remember to always listen to your doctor regarding treatment.

To achieve physical rest, it is recommended to avoid sports, vigorous movements, and general physical exertion until you are symptom-free. Once symptom-free at rest, you can likely return to your regular activities in a slow, stepwise fashion according to your doctor’s recommendations.

If at any point, an individual participates in activities that cause their symptoms to reappear, it is very important for them to return to an inactive state for the time being and go back to their doctor for further examination. Medical professionals will advise individuals when it is appropriate to return to their normal life and physical activity routines.

To achieve cognitive rest, limit activities that require thinking and mental concentration, such as reading, working, texting, and mental games. Physical and cognitive rest is often effective at reducing TBI symptoms after a period of days to weeks. However, in severe cases, pharmaceutical measures may be recommended. Again, speak to your doctor about options. It is also often recommended to limit or stop screen (TV, tablet, phone) exposure.

Current pharmacologic interventions consists of targeting and treating isolated TBI symptoms of TBI that an individual has; unfortunately, there has yet to be an option that addresses the totality of TBI-related events occurring in the body following injury.

There is also the option to introduce a natural intervention such as omega-3 fatty acids as a therapeutic strategy post-TBI, to reduce inflammation and protect the brain from the detrimental cascade of events following injury.

We recommend that you see a medical professional if you have experienced a brain injury. Do not start or stop any medication type (pharmaceutical or natural) without medical approval.

Easy Ways to Minimize Joint Problems in Cold Weather This Fall

With the colder seasons fast approaching, joint pain, stiffness, and discomfort will unfortunately be on the rise. Joint problems and cold weather seem to go hand in hand.

To help you keep your joints healthy and functioning properly through the cooler months, we’ve put together a list of easy ways to minimize joint problems in cold weather this fall.

But first, let’s dive into the reasons why colder weather can worsen your joint issues.

What is Joint Pain, Exactly?

Joint troubles can be an everyday discomfort or even pain experienced by one in six Canadians, especially as we age. We often think about our knee joints, but since we have joints all over our bodies, pain can be experienced in a variety of places. Knee, shoulder, and hip are pretty common complaints.

There is not one type or cause of joint pain. It can involve discomfort, pain, or inflammation in any part of a joint (bone, tendon, ligaments, cartilage, or muscle)and can make walking, climbing up and down stairs, for instance, very challenging.

Not surprisingly, joint pain can greatly affect a person’s quality of life and ability to perform basic, day-to-day tasks.

The two most common types of joint pain/arthritis are known as:

  • Osteoarthritis, which affects the cartilage between bones after wear and tear or overuse
  • Rheumatoid arthritis, which involves the immune system attacking joint tissues

Why do I have joint pain?

Joint pain is not a guaranteed misfortune that comes with aging, though more than 50% of people over 65 years of age will experience achy joints.

The severity and location of joint issues can be dependent on previous and current physical activity, injuries, genetics, and overuse.

While joint pain is more likely to happen in older adults, you can also have arthritic pain at a younger age if you sustained an injury (e.g., car accident) that causes chronic pain, if you were/are an athlete, or because of your genes.

Why do my joint problems worsen in cold weather?

Cold weather brings relief for many who find summer temperatures uncomfortable, but the opposite is true when it comes to your joints.

It has been a longstanding belief that joint sufferers experience greater pain during the cold and snowy weather. Research and testimonials have confirmed this is true! It turns out that cold environment does not cause joint pain or arthritis, but can increase the painful symptoms.

For those who love the nitty gritty details, here is the science behind why you may feel achier when colder weather approaches. The pressure within the Earth’s atmosphere will change depending on the weather. This is known as atmospheric or barometric pressure. As pressure drops with colder weather, our joints may start to swell, which creates discomfort.

It’s science, sure, but that doesn’t mean this is something anyone wants to put up with for every chilly season that comes along.

Joint pain and the cold

Stay warm

How can we combat the extra discomfort and pain cold weather brings to our joints?

First, bundle, bundle, bundle! When you are out in the cold, it is smart to wear loose, layered clothing to trap your body’s heat and keep your joints warm.

Pay attention to what joints are causing you the most discomfort and focus on keeping those joints out of the cold. For example, if you experience arthritis in the hands, be sure to wear thick gloves or mittens to reduce any aches and stiffness. You might not feel the cold right away, but your joints will react to any changes in your environment.

Continuing the same theme, feel free to use warmth to your, and your joints’, benefit! Heat therapy is a common trick to keep your joints loose and mobile. These treatments can include heating pads placed inside mittens or and warm showers/baths following cold exposure.

Eat a healthy diet

Did you know that delicious as they may be, sugary foods can cause achy joints to ache even more? As mentioned on our other blog posts, inflammatory diets can lead to a cascade of negative health effects.

Foods that contribute to high cholesterol such as saturated fats, excess sugar, and processed foods are also linked to obesity, which will take its own toll on your already struggling joints.

With that in mind, your joints will thank you if you try to eat an anti-inflammatory diet rich in fresh fruits, vegetables, and whole foods (stay away from processed foods!) to result in less overall inflammation in the body.

Avoid stress

Stress management is key, though it’s not always easy. The fact is, being stressed can trigger constant tension and inflammation in the body which can worsen joint issues.

At times, arthritic symptoms can cause its own vicious stress cycle of fatigue, pain, and low-quality sleep. This chronic stress can lead to lower desire and motivation to exercise and eat a healthy diet, which will further contribute to joint pain.

Bottom line: Listen to your body if you are working it too hard.

Tip: If you notice that stress is a part of your life, consider a relaxing type of exercise to help bring your body to ease such as yoga or meditation.

Stay active

It’s true: lack of physical activity can cause joints to become stiff and sore.

The Arthritis Foundation recommends that is you are struggling with joint pain you should engage in 150 minutes of moderate-intensity aerobic exercise per week. That divides out to about 20 minutes a day…that seems doable, right?

Low-impact aerobic exercise can improve joint strength and flexibility, boost energy, and help to ease pain of your joints and surrounding areas.

Amanda Nelson, MD, discussed this topic in an interview and simply stated, “First things first: you just have to start”. Meaning, if you are not used to partaking in any athletic activities, perhaps you can work your way up to a 20-minute session. Still, there is no shame in doing a shorter one! It’s all about just beginning and getting into a routine.

Get out there and make those joints happy any way you can. And don’t forget to warm up and stretch those muscles and joints before you go out in the cold weather!

So what kind of exercise should you be doing?

It is a great idea to target the three facets of fitness: strength, endurance, and flexibility.

  • Low-impact aerobics (such as walking, biking, and swimming)
  • Muscle strengthening (such as weight training and resistance bands)
  • Balance and flexibility (such as yoga and tai chi)

Consider a joint health supplement

Genuwell - Joint Health - Kondor PharmaFor added support to keep your joints healthy as we head into the cooler fall months, Kondor Pharma created a natural health product called Genuwell for this exact purpose.

This gluten-free, vegetarian supplement is geared toward addressing inflammation, the primary cause of most joint issues and pain.

As always, be sure to talk to your doctor before trying any new natural health product.

[Guide] The Anti-Inflammatory Lifestyle: A Practical Guide to Protecting Your Brain & Body

The Anti-Inflammatory Lifestyle Guide

The anti-inflammatory lifestyle is more than a quick fix. It’s a way of life. Read on to learn why you should care about inflammation and the toll it takes on the body, and how to combat it to feel well every day.

We all want to live a rich life filled with activities and experiences we enjoy. But if this sounds like an unachievable dream during aging, you’re not alone.

As we get older, there are many things we used to take for granted that are now uncomfortable, limiting, or difficult. This is what most of us experience around age 50 and older. Walking, bending, climbing stairs, enjoying outdoor activities with family and friends.

It’s not just physical, either. One of the most frustrating signs of aging is memory loss and just not feeling as sharp as you used to.

The common thread of all these signs is chronic inflammation. (Learn more about how inflammation impacts the body and brain here.)

Science has helped us understand this link and the important role of lifestyle in minimizing inflammation to improve our mobility and cognitive (a.k.a., brain) functioning.

Are you ready to embrace the anti-inflammatory lifestyle?

The wonderful thing is that so much of this is preventable and within our control. That’s why we prepared this special guide on the anti-inflammatory lifestyle.

Inside, you will find tips and strategies to curb inflammation and begin to live the life you were meant to – now and for many years to come.





Download the free anti-inflammatory lifestyle guide

—plus a printable weekly and daily calendar!—to learn how you can:

  • Eat – complete foods list and what to eat daily
  • Move – activities to add and how to incorporate them into your routine
  • Interact – fun ways to socialize when it’s not always convenient
  • Protect – inflammation-busting ingredients to look for

Guide: The Anti-Inflammatory Lifestyle + Free Printable Calendar - Kondor Pharma

Your Doctor Recommended an Anti-Inflammatory Diet. Now What?

Your Doctor Has Recommended an Anti-Inflammatory Diet. Now What? - Kondor Pharma

Why Has Your Doctor Recommended an Anti-Inflammatory Diet?

If your doctor recommended an anti-inflammatory diet, it’s for good reason. We all have heard the saying “You are what you eat.” But have you really thought of how each piece of food you consume can truly affect your body, mind, and overall health?

There has been a lot of publicity how anti-inflammatory foods can change your body from the inside out. This diet involves eating nutrient-rich, whole foods validated by research to reduce overall inflammation in the body.

Nutritionists and medical professionals agree that we need to consume more of these foods for their anti-inflammatory properties and health benefits.

But First: What Exactly is Inflammation?

Before we can discuss how to adopt an anti-inflammatory diet, it’s helpful to know the basics about what we are targeting or trying to prevent in the first place.

Inflammation is the cornerstone of the body’s healing response. It is the immune response to an area of the body that is under attack or injured. In other words, inflammation is your body’s way of trying to protect itself.

For example, if you fall and scrape your knee, you can see inflammation presenting on the outside of the body in the form of redness, heat, swelling, and pain. This is how your body is attempting to protect and nourish a vulnerable area until it has healed. In this example, the concept of inflammation is easy to understand.

When inflammation occurs inside the body, however, it is typically in response to a foreign element being introduced that your immune system wants to get rid of. If this inflammation persists, the sense of purpose is to cause disease. Many major diseases that plague us including cancer, heart disease, Alzheimer’s disease, inflammatory bowel disease, arthritis and depression have all been linked to inflammation.

Although changing what you eat is not a magic cure for chronic illness, an anti-inflammatory diet may lessen the number and severity of ailments that you experience. It can also help delay or prevent serious chronic inflammation issues. A dietary change is an upgrade to make, which is easier with the right planning and preparation. The motivation is to feel as well as you possibly can and continue to do things you love doing!

Starting an Anti-Inflammatory Diet

There is no right or wrong way to begin an anti-inflammatory diet. At its most basic, this diet regimen is based on consuming meals with foods known to fight inflammation (such as healthy fats, fruits, and veggies) and cutting out foods shown to contribute to inflammation (mainly refined, processed and manufactured foods).

“One of the most powerful tools to combat inflammation comes not from the pharmacy, but rather from the grocery store,” says Dr. Frank Hu, professor in the Department of Nutrition at the Harvard School of Public Health.

Here are examples of foods that fall under the anti-inflammatory category:

  • Leafy vegetables such as kale and spinach
  • Fruits such as strawberries, blueberries, cherries, and oranges
  • Nuts such as almonds and walnuts
  • Healthy fats such as fish
  • Whole grains
  • Olive oil
  • Spices such as turmeric and ginger

If your own doctor recommended an anti-inflammatory diet, a good place to start is to add these foods which will reduce inflammation in the body.

Alternatively, here are examples of inflammatory foods which tend to worsen inflammation within the body:

  • Fried foods such as fries and onion rings
  • Sodas and other sweetened beverages such as pops and juices
  • Processed meats such as hot dogs and chicken nuggets
  • Fast food such as takeout burgers and fries
  • Artificial colours and sweeteners

Though they may be delicious at times and in moderation, we recommend that you limit or remove these foods from your diet if you are looking to decrease inflammation.

Tips and Tricks to Keep Up with Your New Anti-Inflammatory Diet

1- Set Realistic Goals

Creating a new lifestyle and diet can be challenging, especially when you have an existing routine that you are used to in everyday life. Start by slowly making changes with your diet towards an anti-inflammatory profile so it is more of a lifestyle shift rather than a dreaded “diet” (which we all know is neither sustainable nor enjoyable).

When starting a new dietary approach, you cannot expect yourself to never indulge in an unhealthy snack ever again. You may slip up from time to time, and that’s ok! What is important is to understand that we are all human, and sometimes we need a good chocolate chip cookie now and again! Do your best to stick to your new goals, move slowly and don’t give up or feel guilty if you sometimes eat foods that are not good for keeping the inflammation at bay.

2- Don’t Buy Unhealthy (Just Keep it Out of the House!)

Have you ever gone into a room at work or during social gatherings where there is a box of donuts staring at you straight in the eye? It is much harder to avoid eating treats when they are readily available to you (such as at the office or home) compared to if you had to leave your house and get it. If you can use your willpower at the grocery store to avoid purchasing unhealthy foods, you won’t be tempted to eat those foods later on.

3- Understand That Weight Isn’t Everything

Try not to pressure yourself to lose weight too quickly after starting a new diet. Small changes are good because they are more likely to stay as is rather than big strides with “yo-yo” effects.  In addition, being thin and weighing less does not represent the level of health your body is experiencing.

Try to focus on how your body is feeling. Research has found that individuals that have realistic weight loss goals when starting a diet tend to be more successful compared to those that have greater weight loss expectations.

4- Meal Preparation

When you plan your meals ahead of time, it considers four things: your time, budget, personal goals and the required ingredients. Especially when you start, it is easier to make a list of items, ingredients and meals you would like to have and make to “stick with it”. If you do not have the right ingredients, you will be tempted to order or take out or go to restaurants to save time. You cannot control foods you don’t prepare. You can also consider preparing your meals in advance, so you only have to warm up or dress up the meal.

Meal prepping is budget friendly as you can buy your ingredients in bulk and only what you need to prepare your planned meals for the week. It may also encourage you to eat at home more often than out, saving you even more money in the long run.

Finally, meal prep allows you the time to consider your personal goals, such as eating an anti-inflammatory diet, and find recipes that coincide with those goals.

For more inspiration, check out the following recipes that contain anti-inflammatory ingredients to motivate you to try out an anti-inflammatory diet for yourself!

This recipe is from Eatingwell.com.

For the full recipe, visit: https://www.eatingwell.com/recipe/280316/garlic-butter-roasted-salmon-with-potatoes-asparagus/


This recipe is from Eatingwell.com.

For the full recipe, visit: https://www.eatingwell.com/recipe/277650/sweet-potato-kale-chicken-salad-with-peanut-dressing/

This recipe is from PinchofYum.com.

For the full recipe, visit: https://pinchofyum.com/green-curry