Please email [email protected] for purchase enquiries

Login

Some call it the “sunshine vitamin” – and medical schools used to teach its uses through the mnemonic bones, groans and moans.  Vitamin D is an essential substance for keeping our bones intact (there’s bones), body strong (the groans) and even helping with physical and mental discomfort (and moans). It comes to us naturally from sunlight, but there is a lot more to know about the types and sources of vitamin D. 

That’s why, in this article, we hope to shed a little “sunlight” on one of our body’s most essential nutrients and a core part of To Better Days™. 

What is vitamin D, exactly?

Vitamin D  is a hormone produced by the kidney which supports the immune system and also allows bones to absorb calcium, which is necessary for the proper growth and strength of every single bone in your body, from your toes to your teeth. 

You can get it naturally from two different sources: sunlight or food. 

Both sources fall under the general term “vitamin D”, but it is actually vitamin D3 that is produced when the skin is exposed to sunlight, while D2 comes from certain foods, such as fish and eggs. As these Harvard University researchers say, vitamin D is the only vitamin that does not come exclusively from diet. That means some doctors even say it is “not strictly a vitamin”! 

The really important vitamin D

The United Kingdom is one of the most at-risk countries for people lacking vitamin D. A national survey showed that one in five people in the country has deficient levels of the vitamin. Possible reasons for this trend are the relative lack of sunlight in the UK and an older population. 

A body receiving enough vitamin D is one that is less likely to have bone, joint and muscle pain. Eventually, enough vitamin D can help prevent osteoporosis as well as fractures. A 2017 study also showed that in addition,  vitamin D is one of the best defences against chronic conditions like heart disease and multiple sclerosis.

Woman showing a heart sign with her hand during sunset

How much vitamin D your body needs

There is no consensus on how much Vitamin D we should be taking a day, except that we all need plenty. 

Generally, it is recommended we all get 500-700mg of calcium and 800-1,000 iu (international units) of vitamin D per day but in some cases, the recommended Vitamin D intake is much higher.

Guidance on this varies. It actually depends on each persons’ needs (doctors can prescribe 50,000 IU or more as a one-off and then up to 4,000 IU a day in some cases). Some of your daily dose can always be achieved by exposing your body to sunlight, but as we need to be conscious of UV exposure and the sun is not always around, especially for those in Northern Europe,  foods and supplements can help.

What to do when you experience symptoms of deficiency

Waiting for the sun to come out every day in the UK may not always be that rewarding. Luckily, plenty of external products are now available as alternative supplies of Vitamin D.

Vitamin D supplements are usually the best choice for starters to reduce the risk of any symptoms of vitamin D deficiency, like low moods, feeling ill or contracting respiratory infections.

Taking a daily Vitamin D dose of up to 4,000 iu can help improve your immune response to viruses and bacteria that cause colds, bronchitis and pneumonia. For example, a study by An Lehouck et al, shows taking a high dose for one year will prevent you from chronic lung disorder COPD.  

Holding a vitamin D capsule with the sky in the background

Vitamin D can also help with back pain, fatigue, severe headaches and even bone disorders like osteoporosis because it is the crucial nutrient to absorb calcium.

If you prefer a natural intake, you can try foods rich in vitamin D. Fatty fish like salmon, herring, sardines and even 100 grams of canned tuna can pack quite a lot of vitamin D. If seafood is not to your liking, you can find Vitamin D in egg yolks, mushrooms and fortified products like cows and soy milk.

If you are looking for some inspiration, read our article on Tips for a Vitamin D-rich diet

Products that contain vitamin D: salmon, eggs, fish, dairy

Can To Better Days patches be used for vitamin D deficiency?

Even though the To Better Days patches contain vitamin D, they are not classified as a supplement that can be used for vitamin D deficiency. The patches are suitable for improving the health and soothing discomfort of nerves, muscles and joints. They have received positive feedback from people with conditions such as rheumatoid arthritis, osteoarthritis and osteoporosis, so if you are looking for a targeted option for joints, nerves and muscles why not give our trial pack a go?

To Better Days Trial Pack

There is a lot more to know about Vitamin D, and this is just a little introduction. If you are concerned about your Vitamin D intake, we suggest consulting your medical professional and maybe getting yourself tested. If you are interested in learning more, we also have other articles including this one article that can shed some further light into this essential vitamin. 


To Better Days has a range of active patches that help those experiencing sustained discomfort. Our easy to use adhesive patches contain a patented combination of vitamin D and dextrose to offer a topical and targeted option that supports the health of joints, muscles and nerves.

 

Here’s to being on the move, having more ‘get up and go’ and a feeling of freedom. Here’s To Better Days.

 

Pollution has often been blamed for affecting people with chronic pain, both physically and mentally, but to what extent is this true? Well, first of all, what is pollution exactly? How can it affect our body and mind? What is the relation between high pollution levels and chronic pain sufferers? 

To lay some background, let’s explore the major types of pollution and how they can affect our wellbeing, especially for chronic pain sufferers. For example, bad air quality has been linked with lower bone density; bad water with nerve problems and lower back pain; and noise pollution with several emotional responses ranging from annoyance to stress. 

Defining Pollution

Jerry A. Nathanson, a Professor of Engineering at the Union County College, Cranford, New Jersey, defines pollution as:

Air Pollution and Chronic Pain

You might’ve heard this before, but the air we breathe is no longer as clean as it used to be. When you walk at noon anywhere in the world, you might notice the air feels really hot as your breath is heavier. This is because the air is at its lowest quality when the weather is at the highest temperature, letting us breathe even more pollutants into our lungs, and because that is when ozone pollution is at its highest. 

Air pollution comes from several sources. The main ones include the exhaust of your car, that petrol-powered lawnmower you own, and the factories you cross on a daily basis. If every 4.5 litres of fuel your car burns produces about 8,887 grams of CO2, imagine how much CO2 traffic on Oxford Street on a Monday morning produces. While we don’t know the answer, it’s certain that the UK produces more than 300 million tonnes of CO2 every year.

Whether it is your car or your lawnmower, vehicles produce pollutants in the form of aerosols and these aerosols also influence climate change. Depending on the colour of the particles, the aerosol may absorb or reflect sunlight. When they are dark coloured particles, such as black carbon, they absorb sunlight and trap heat in our atmosphere, leading to an increase in the temperature. So the aerosols reduce air quality themselves, and the effect they have reduces it further.

In addition to making our Earth hotter, polluted air is claimed to be one of the main causes of respiratory diseases. The correlation between air pollution and health problems was seen amplified in 1950s England where smog crises were prevalent due to a temperature inversion that trapped heavy combustion-related emissions of particles and SO2 (traffic and coal-fired heating). In London alone, during the first three weeks of the crises, 3,000 more deaths than normal were recorded. Sulphur dioxide and carbon monoxide are among the many compounds that pollute our air. They both can cause respiratory illnesses and other conditions.

Poor air quality has also been linked with a weakening of bones. In 2017, a group of scientists found that communities that live in more polluted areas had higher rates of hospital admission for bone fractures. Most of the fractures occurred in the hips, wrists, spine, and pelvis. 

Other than causing mineral deficiency in your bones, bad air quality may also inflict several problems. These include lung cancer, thrombosis (blood clot), inflammation, and endothelial dysfunction that can cause chronic chest pain. 

What you can do to protect yourself from air pollution:

Water Pollution and Chronic Pain

Water pollution occurs when pollutants contaminate a stream, river, lake, ocean, aquifer, or other body of water. The pollutants include but are not limited to faecal and industrial waste with a wide range of causes, from global warming to fuel spillages. 

Pollutants make water toxic and harmful for human consumption. This can lead to water pollution and subsequently chronic illnesses because of the degrading water quality. According to the WHO, consuming contaminated water may cause cholera, diarrhoea, dysentery, hepatitis A, typhoid, and polio.

It is argued that the contaminants of polluted water may end up in the spine and cause nerve issues that may lead to lower back pain. A study conducted by scientists in Thailand concluded that contaminated water was responsible for chronic pain in the back and other body parts of residents in areas with high fluoride contamination. The scientists even recommended the treatment of local water to solve the problem. 

Regarding the aforementioned nerve issues, a collaboration between Japanese and Burmese scientists has found that consuming arsenic-contaminated water can cause peripheral neuropathy or damage to the nerves outside of the brain and spinal cord. This results in weakness, numbness and pain and the most commonly affected areas are the hands and the feet.

Other problems caused by the consumption of polluted water include headaches, the weakening of the immune system,  and kidney damage. For example, a study that examined an endemic kidney disease of a previously unknown origin in a district in Sri Lanka found that the main cause was the consumption of bad water.

So how can we try to make sure we are safe from water pollution?

Check out what your local communities do to lessen your area’s water pollution levels. Consider supporting green groups that focus on raising the public’s awareness about water pollution such as the Rivers Trust.

Noise Pollution and Chronic Pain

According to a noise reaction model introduced by German scientist Wolfgang Babisch, noise pollution can result in disturbances of our daily activities such as sleep and communication. This may trigger several emotional responses ranging from annoyance to stress.

The increase in noise pollution has been linked with the modernisation of our society. Inventions such as motorised vehicles produce a considerable amount of noise pollution. You see, the sound is measured in decibels (dB), and the safety limit of human hearing is 85 dB. However, many of the daily things we encounter produce sounds beyond this limit, such as lawnmowers (90 dB), subway trains (90-115 dB), and live concerts (110-120 dB).

Noise pollution has affected our daily life to the extent that in the last two decades there has been a surge in the prevalence of non-communicable disease such as circulatory and heart diseases suffered by adults; many of which were linked to exposure to noise pollution.

This claim is backed by a study that has found that exposure to high noise levels promotes the release of our body’s main stress response hormones namely cortisol, adrenaline, and noradrenaline. The release of such hormones was then linked with the increase of hospital admissions for cardiovascular diseases such as arterial hypertension, myocardial infarction, and a stroke.

Stress is also one of the main causes of insomnia. For chronic pain sufferers, insomnia is a thing to avoid. According to a study conducted by Nicole Tang and colleagues from the University of Warwick, 

How to limit your exposure to noise: 

Now, we have explored three various types of pollution and discussed a range of studies showing that whether pollution is coming from the air, water or noise around you, it can negatively affect our health. Some types of pollution even correlate with several chronic issues like poor bone density, nerve problems and stress that may lead to depression. Although it is easier said than done it is important we try and decrease our exposure where possible. 

We hope you found this article informative and our tips will help you where feasible. Feel free to share what you do to make our earth a cleaner place and to protect yourself from pollution on our Facebook page

As a 20 something newly navigating dating with chronic illness, I used to think that I had to reach this seemingly unrealistic destination of “complete recovery” before giving myself to dating and relationships. Yet when turning to the community through my podcast Spooning with Spoonies, a collection of interviews highlighting chronically ill and disabled love stories, I came to love myself with chronic illness and realized I could find joy and connection alongside it. With that, I became more comfortable showing up as my full self on dates: planning dates in accessible locations, sharing about the work I do in the chronic illness community, bringing my Marry Poppins bag full of weird snacks so I can actually eat on a date…All of which allowed me to be present with and enjoy the experience of dating. Well, as much as one can enjoy the ghost-filled minefield that is modern dating. After all, dating with a chronic illness is still dating. I’m clearly far from an expert, but I have compiled a list, based on my learnings from Spooning with Spoonies, of fun creative dates to help in dating alongside chronic illness:

 

1. Travel Together Virtually

 

Grab your favourite in-flight snacks and blue light glasses and embark on a dazzling trip from your bed to your couch for a virtual travel date. Try watching a travel show together IRL or apart via Netflix party. Namely: Somebody Feed Phil, The World’s Most Amazing Vacation Rentals or Instant Hotel. If you’re not up for a full binge, because it’s never JUST one episode, maybe footage of your favourite nature scene is the way to go. Or perhaps you want to pick a city to visit and tour the streets via Google Maps with stops along the way for virtual museum tours, or classes through Amazon Explore! Whether you’re together or distanced, travelling virtually can be a low spoons way to enjoy a new experience together from the comfort of your couch or a soft movie theatre.

 

2. Play a Game

 

Games are not only for bar-goers or sweaty people colliding heads on a sports field. Although those games can certainly be fun for some people, if you’re looking for a low-spoons date, a board game or virtual game night could be a fun way to connect and sidestep the awkward small talk of a dinner date. If you’re meeting IRL, check out this list of board and card games that can be played from your couch or outside at a park! If you’re doing a virtual date, Jack Box allows you to play games from your phone and share your screen via zoom.

 

3. Cook Together

 

Restaurants can be stressful with low spoons, food allergies, or building sensitivities. I used to spend more spoons trying to figure out how to explain why I asked the waiter to strip all but 2 ingredients from the salad, then on the date itself. Cooking together can be a fun alternative to a restaurant date. If you’re low on spoons maybe your date can be your sous chef while you research the recipe and read out the instructions. You can cook together IRL or apart by face timing while making the same meal at the same time, or ordering readymade food to each other’s doors.

 

4. Take a Drive

 

Enjoy an outing without the crowds from the comfort of your car. Nothing brings people closer than being confined in a small space forced to endure the other person’s music tastes, right? Aside from exploring each other’s music in a car dance party, other fun car activities could be: a scenic drive through a pretty part of town, a drive-in movie, a drive-through zoo, or a drive-through lights show. If sitting in a car is painful, Spooning with Spoonies episode 5 guest Katya has great tips for supportive seating pillows in her blog.

 

5. Go to a Park

 

A park might be a good date option for a first date when you want to meet someone in public whilst taking covid precautions. An outdoor masked walk or roll through the park can be a great way to get to know someone. Going to the park is also a great excuse to meet your date’s dog because let’s be honest, we all know how big a deciding factor the dog was in swiping right. For a more stationary date, for those who feel comfortable unmasking outside and are able to eat, an outdoor picnic is another good park activity and a great opportunity to show off your lunchbox snack game.

 

6. Take a Dance Class Together

 

Want to suss out your date’s dance moves before taking the ultimate plunge and bringing them to the next family gathering or celebration? Try a dance class together! Dance for All Bodies and Kate Stanforth Dance Academy have a variety of online dance classes for all levels and abilities! If you’re able to go to an in-person class, maybe try a local social dancing class. If you’re not able to be inside of buildings because of mould or other environmental sensitivities, perhaps check to see if any studios or community centres are holding dance classes outside in parking lots or parks.

 

7. Swap Spotify Playlists or Share a Podcast

 

For any Spoonies whose eyeballs need a screen break, sharing your favourite songs and podcasts can be a fun, and surprisingly intimate, activity. Finding out your date has a secret Bar Mitzvah throwback playlist you know they still dance too might just tell you everything you need to know; I would personally be sold. You can create a joint playlist on Spotify and jam together from a distance over Facetime, or have a 30-second dance party IRL in the kitchen or while taking a short drive!

This list is only a starting point, I invite you to come up with your own creative date ideas that incorporate the things you need to feel safe and comfortable on a date so you can show up as your beautiful lovable self, chronic illness and all.

 

[divider height=”30″ style=”default” line=”default” color=”” themecolor=”0″]

The Author

Noa Porten

Instagram: @noaporten

Noa is a multi-medium storyteller, dancer and meditation and mindfulness teacher with a focus on accessibility and inclusion. After founding and hosting the podcast Spooning with Spoonies, a collection of interviews highlighting chronically ill and disabled love stories, Noa’s passion for increasing authentic chronic illness and disability representation in the arts and entertainment industry grew. She has since attended Axis Dance Company’s summer dance intensive & inclusive dance teacher training, joined ComeBacks Dance Company, and begun teaching inclusive mindfulness and movement classes at Dance for All Bodies and Yoga for All Humans. Noa received a 200-hour meditation and mindfulness teacher certification from The Interdependence Project.

Everyone should be able to enjoy sex and pleasure, and this includes those of us living with a chronic illness. Has your condition ever made you feel insecure, unattractive or restricted? Is chronic pain affecting your sex life and you’re unsure know how to address the problem? Let’s open up the conversation and help break the stigma surrounding sex and disability.

 

Chronic pain and sexuality

 

Sex is important. As well as enabling us to procreate, it’s fun and provides a boost to our overall wellbeing. Some of us want to have sex more than others, and that’s okay – we’re all different. Whether you’re enjoying it alone or with a partner, sex has the power to make you feel good, and with that comes a plethora of physical and emotional benefits.

 

For some, chronic pain is a major obstacle to intimacy. Not only can the physical pain you’re experiencing interfere with your sexuality, but other factors like decreased libidostress and certain medications may also come into play.

 

If chronic pain is hindering your ability to have the sex life you would like or makes you lack confidence, you may find that you feel upset, frustrated or anxious. These emotions are completely natural, and with the right approach and support, you can overcome them and experience safe, satisfying sex once more.

 

How can you improve sexual intimacy while living with chronic pain?

 

What’s the key to a healthy and active sex life with chronic pain? Well, there certainly isn’t just one answer. It will entirely depend on you (your thoughts, feelings and desires), your relationship or sexual partners and your condition. However, here are a few things to consider:

 

Communicate with your partner

 

Openly discussing your needs, feelings and concerns is the first step to taking control of your condition and the limitations it may present. Be honest and work together. You deserve a partner who is understanding and respectful – someone who will stop if sex becomes painful and is willing to experiment and modify to make it enjoyable for both of you.

 

Stay relaxed

 

Sex is good for your mental health and good mental health makes for better sex. If the idea of having sex makes you feel stressed or anxious, try to relax and avoid putting pressure on yourself. Wind down and do something engaging with your partner like going out on a date or explore relaxation techniques such as deep breathing exercises, visualisation, yoga and massage.

 

Access support 

 

While there remains a heavy taboo around sex and disability, the information and support available is ever-expanding. If you want your sex and disability questions answered, it’s worth talking to your healthcare provider, who will be able to offer advice and point you in the right direction for extra support.

 

You might also benefit from reading a related blog or book, listening to a podcast or watching a film or documentary. Some good examples include:

 

 

 

 

 

Adapt your sex life to your condition

 

If you’ve been diagnosed with a chronic illness, you’ll likely need to make changes to various aspects of your lifestyle. This includes sex. Although your relationship with sex may change you can adjust and adapt. Find what is most comfortable and pleasurable and get creative in the bedroom (or wherever you choose to do it!).

 

This could include:

 

 

We’d love to hear about your thoughts and experiences relating to sex and chronic pain. Don’t be shy – we’ve created a safe place! You can get in touch via our community page Together For Better Days, where you’ll find a wide range of support, advice and resources spanning a variety of topics.

 

We have just turned 4 and to celebrate another year of our journey we wanted to share a message written by our CEO, Clarice. It will shed some light on how we started, what challenges we have come upon and what are our plans and aspirations for the future. Enjoy!

 

Message from Clarice, our CEO

 

This month we celebrate our 4th Birthday and it feels really special to be a toddler in the world (as my own three toddlers at home would agree). We have learned to walk but still run a little funny and trip over at times. We know what we want to say and are finding our voice, but the language is still new and we don’t always get it right. We want to be heard, we have a say. We know what we want (the yellow plate, not the red one!) and are all out to get it.

The discovery of Vitamin D’s potential as a topical analgesic was made and patented by Dr John Lyftogt back in 1992. To Better Days was set up to help these ideas and insights reach people who could benefit from them and we started out as a business in September 2017. We only launched our first patches in January 2020, after two years of further research, listening to those who lived in pain and further testing and trials to find the perfect product that would be safe, easy to use and convenient.  The business was set up with the vision of offering great, natural, side effect free products for chronic pain sufferers but also more than that, to create a safe environment to share ideas and insights, experiences and tips within the community. We aim to be a non-judgmental, empathetic and open-minded space where the chronic community and their friends and loved ones can be really seen and heard. 

2020 was an odd year to launch a business, to say the least. For so many of us, it was sad, isolating and scary time, away from loved ones and uncertain about what the future held in store. At To Better Days we felt we more than ever needed to support our community through relevant content and information. We learned so much and made quite a few mistakes, but it’s been an incredible journey. We have grown our Facebook support community 2,5 fold in the past year and our Instagram following by 5 fold. We are still a learning small business but we are growing and we are determined to make a difference.

So I wanted to take the opportunity to really truly thank all our customers and friends, the people who read our articles, post and share, correct us when we make mistakes and generally make life better for those around them. It’s been incredible and we are honoured and humbled by your support and trust in us. This year we are launching 2 more products – including an amazing cream which offers progressive recovery of tired or stiff joints. I use it after exercise for speeding up recovery and for my trouble areas like my hips and ankles and something else which we think will revolutionise how we take care of our health. So do watch this space, subscribe to our mailing list to be in the loop for the new launches and special events. 

Clarice  

Shrove Tuesday is just around the corner and that means delicious pancakes! We’d be lying if we said we weren’t looking forward to it. It’s the perfect time to indulge in classic combinations and experiment with new recipes.

Do you follow an anti-inflammatory diet to help manage chronic pain? If so, there’s no need to panic – everyone can enjoy these satisfying sweet or savoury treats. The beauty of pancakes lies in their versatility. You can whip up everything from a hot, hearty breakfast to a fresh, low-calorie evening meal while factoring in some of the best foods to combat inflammation.

From delicate crêpes with all your favourite fillings to fat, fluffy American-style pancakes, we’ve provided all the inspiration you need to make this year’s feast one to remember!

 

The anti-inflammatory diet

 

Inflammation is an essential part of the healing process; it’s the body’s way of protecting us against things like infections, injuries and toxins.

That said, some conditions, such as rheumatoid arthritis and ankylosing spondylitis, are caused by an overactive immune system, which targets the affected joints and triggers inflammation, resulting in pain, stiffness and swelling.

The positive news is that eating certain foods can help to reduce inflammation – providing you with relief from painful flare-ups and sometimes even preventing symptoms.

It is advisable to avoid high-sugar foods, processed foods, red meats and refined carbohydrates such as white bread and pastries, which can cause inflammation. Instead, focus on eating foods that fight inflammation – those that provide good nutrients, are rich in antioxidants and contain healthy fats.

 

Anti-inflammatory foods include:

 

 

Anti-inflammatory pancakes: our top 5 recipes

 

So, now you know the benefits of an anti-inflammatory diet, let’s take a look at some of the best pancake recipes to combat inflammation.

 

1. Blueberry buckwheat pancakes

 

stack of blueberry pancakes

 

When you think of pancakes, you think of a sweet and moreish dish… Enter the Blueberry Buckwheat Pancake stack!

The mix for this recipe includes buckwheat, which contains rutin, a plant pigment thought to have an antioxidant and anti-inflammatory effect, as well as blueberries, which are packed full of vitamins and antioxidants called flavonoids that can help fight inflammation.

As well as being free from gluten and refined sugars, these pancakes can be easily made vegan.

 

Prep time: 10 minutes

Cooking time: 10 minutes

Serves: 2-4

 

Ingredients for pancakes

Ingredients for the topping:

 

For the full method, head to Make Me Sugar Free.

 

2. Turmeric pancakes

 

turmeric pancakes

 

 

Bright orange in colour, with a warm, bitter flavour, turmeric is frequently used in curries. However, that’s not to say it can’t make an appearance in other types of dishes. This recipe incorporates the spice into a pancake mix!

Turmeric’s main active ingredient is curcumin, which boasts powerful anti-inflammatory effects, alongside being a strong antioxidant. With the addition of some fresh stem ginger (another great anti-inflammatory), orange or lemon curd and slices of orange or mango, it makes the perfect alternative Pancake Day meal.

 

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

 

Ingredients:

For pancakes:

To serve:

 

Check out the full method at BBC Good Food.

 

3. Spinach pancakes

 

spinach pancakes

 

Jamie Oliver’s super spinach pancakes have it all – they’re colourful, healthy and fun! If you’re looking for a mouth-watering savoury anti-inflammatory crêpe-style recipe, this is ideal.

The batter mix itself features spinach, which as we know, is an excellent source of nutrients that reduces inflammation. Jamie pairs the dish with avocado, tomato and raw spinach salad and tops each pancake with cottage cheese and chilli sauce. You can even squeeze on some lime and add a fried egg if you fancy it.

 

Prep time: 10 minutes

Cooking time: 25 minutes

Serves: 6

 

Ingredients:

 

Click here for the full method.

 

4. Honey-nut whole grain pancakes

 

honey nut pancakes

 

Here’s yet another moreish option! The nuts included in this recipe – almonds and walnuts – contain high amounts of fiber, calcium, magnesium, zinc, vitamin E and omega-3 fats, which all have anti-inflammatory effects. There’s also the addition of superfood honey for much-needed sweetness.

 

Prep time: 35 minutes

Cooking time: 20 minutes

Serves: 8

 

Ingredients:

 

Head to Eats at Kate’s for the full method.

 

5. Salmon and broccoli pancakes

 

 

Our final anti-inflammatory pancake mix incorporates salmon and broccoli – two anti-inflammatory heavyweights in the world of food. Salmon contains two types of omega-3s, a type of nutrients that can decrease inflammation and ease joint pain, and broccoli is rich in an antioxidant called sulforaphane.

This savoury recipe makes a tasty brunch, lunch or light dinner. Once you give it a go on Pancake Day, you’ll be factoring it into your meal plan throughout the year!

 

Prep time: 10 minutes

Cooking time: 15 minutes

Serves: 4

 

Ingredients for the pancakes:

Ingredients for the filling:

 

For the full method, visit Recipe’s Made Easy.

 

What do you think about these anti-inflammatory pancake recipes? Have you tried any of them out? Perhaps you have some of your own ideas you’d like to share with like-minded chronic pain sufferers? We’d love to hear from you! Head to the To Better Days Facebook community page Together For Better Days to join the conversation.

Patches for joint, nerve and muscle relief

If you have rheumatoid arthritis, fibromyalgia or a different inflammatory condition, you know the importance of healthy habits and a balanced diet. Avoiding inflammatory foods such as red meat, refined carbohydrates (white bread or pastries) or sugar and basing your diet on fresh fruit and vegetables, fatty fish, whole grains and plant-based protein can reduce inflammation in chronic conditions. As March is a nutrition month, we decided to reach out to the creative foodies from the chronic pain community to share their favourite anti-inflammatory recipes with us. Keep reading for delicious and nutritious recipes perfect for breakfast, lunch and dinner!

 

Almond Butter Bars by Daniel

 

almond butter granola bars

Hello internet people! My name is Daniel Moroyoqui and I run a Food Blog called “This is my take” where I try to share recipes made from scratch of mostly healthy recipes that we can all make at home. One of my go-to preparations for before a busy day or after a quick workout are these Almond Butter Bars. They are super easy and quick to make and are loaded with a good source of fats and protein, I promise flavour is still there!

 

Ingredients:

 

Directions:

  1. Use a wooden spoon and a large bowl to mix the almond butter, salt, vanilla extract, and maple syrup until well combined.
  2. Next, add the rest of the ingredients and mix using your hands until you get a thick paste.
  3. Line a medium baking sheet with parchment paper, add the mixture and form a layer of around 1/3 inch.
  4. Refrigerate for a couple of hours to harden, use a sharp knife to cut bars and you’re all set!

 

You can read more about my food at This Is My Take or find me on Instagram at @danielmoroyoqui. See you soon!

 

smiling man on a walk

Daniel, @danielmoroyoqui

 

Anti-inflammatory Chocolate Walnut Cookies by Kirsty

 

 

 

Hi, I’m Kirsty and I suffer from chronic migraine, POTS and hypermobility. Because of this, I’m consciously trying to make an effort to improve my nutrition by including some anti-inflammatory ingredients, but I didn’t want to miss out on delicious baked goods. This recipe for the buttery cookie packed full of melty dark chocolate and toasty walnut chunks is based on a cookie I ate in a café several years ago that I knew I had to try to recreate, given that dark chocolate and walnuts are both anti-inflammatories. It can easily be made vegan or gluten-free!

 

Ingredients:

 

Directions:

  1. Preheat the oven to 170°C fan.
  2. Lay the walnuts on a baking tray in a single layer and toast in the oven until fragrant. This should take 10-12 minutes but keep an eye on them as they burn easily! Leave to cool.
  3. Blitz the oats in a food processor until they are the consistency of flour.
  4. Chop nuts and chocolate very finely, or blitz in a food processor until fine, no bigger than a grain of rice but not processed to flour.
  5. Combine together butter and agave syrup until pale and fluffy.
  6. Add the oat flour and baking powder and mix to combine.
  7. Fold in the chopped chocolate and nuts.
  8. Scoop into small balls and bake at 170°C for 12-14 minutes or freeze half your batch for a rainy day! To bake from frozen, add 3 minutes to the bake time.

 

Find me on Instagram @kirstycooks 😊

 

a smiling woman in glasses

Kirsty, @kirstycooks

 

Scrambled Egg Whites by Ashley

 

scrambled egg whites

 

Hi! I’m Ashley Nicole and I am a RA Warrior! I’ve lived with rheumatoid arthritis for 18 years and counting. I’m the Founder and Coach at RA Warrior Fitness, LLC where the mission is to empower women living with RA or any inflammatory disease to improve their quality of life through faith, food and fitness without negative self-talk or strenuous exercise.

I like to keep my meals simple, especially now that I’m training for my first bodybuilding competition. Here’s my simple, yet nutritious go-to breakfast: egg whites!

Total Time: 8 minutes

Serves: 1

Ingredients:

 

Directions:

  1. Spray pan with olive oil spray
  2. Add peppers and onions first. Cook until soft.
  3. Add spinach. Wilt.
  4. Pour egg whites over the peppers and spinach. Scramble.
  5. Season with herbs and spices of your choice.
  6. Plate it up, top it off with pico de gallo.
  7. Serve with a side of guac and 1 cup of fresh cucumber and grape tomatoes.

 

You can find me on Instagram at @ashnic_rawarriorfitness or my website at rawarriorfitness.com. Let’s connect!

 

Smiling young black woman eating strawberries

Ashley, @ashnic_rawarriorfitness

 

Anti-inflammatory Vegetable Soup by Larissa

 

vegetable soup

 

My name is Larissa and I am a nutritional therapist and Bioresonance Practitioner currently based in London. In my practice, I deal with many chronic inflammation-related cases. Chronic inflammation is all too common these days and it is responsible for so many illnesses and chronic conditions. I love promoting an anti-inflammatory lifestyle and all the foods that go with it. One of my favourite go-to quick meals is this brothy wholesome plant-based soup packed with vegetables and spices that have anti-inflammatory effects. It’s gentle on the gut, it’s good for the liver, full of gut-loving fibre, rich in antioxidants and healing phytonutrients. It’s quick and easy and very versatile in terms of ingredients to suit preference. You can decide on quantities based on your preference and the number of people that you’re going to serve.

 

Ingredients:

 

Directions:

  1. Boil water in a large pot.
  2. In a separate pot precook cannellini beans (or chickpeas).
  3. Chop up the cabbage into big chunks, cut the Brussel sprouts in half, dice the carrots and slice the leeks, peel and chop the potatoes into cubes.
  4. Throw the veg all into the pot, add the cannellini beans (or chickpeas)  and let it simmer until almost tender.
  5. Add the peas and samphire near the end to maintain colour and crunch.
  6. Add finely chopped or freshly crushed garlic, a teaspoon of ground turmeric, a pinch of nutmeg and salt and pepper to taste.
  7. Let it simmer for at least 3 minutes.

 

Enjoy! You can find more inspiration on my Instagram.

 

 

a smiling woman in an apron

Larissa, @wholistix360

 

Courgette Salad Bowl by Cristina

 

 

courgette salad

 

Hi, I’m Cristina and I was diagnosed with Rheumatoid Arthritis and Sjögren’s Syndrome at 22 years old. On my website Arthritis Dietitian and Instagram, I guide adults with inflammatory conditions struggling with chronic pain and fatigue to recognize their unique dietary and environmental inflammatory triggers, renovate their bodies with an anti-inflammatory way of eating and mindfully refocus towards a more positive mindset despite their chronic illness.

This simple, yet delicious summery salad is perfect for a quick and nutritious lunch. Courgette is the star of this dish – low in calories and high in antioxidants, this tasty veg provides nutrients supporting bone and muscle health, such as potassium, magnesium, and manganese.

 

Total Time: 15 minutes

Serves: 2-3

 

Ingredients:

 

Directions:

  1. Using a spiralizer, cut the zucchini into thin spaghetti-like strands. Trim the strands into bite-size lengths, about 8-inches long and place them in a large bowl.
  2. In a small bowl, whisk together lime juice, olive oil, balsamic vinegar, salt, and pepper.
  3. Add diced avocado, olives, edamame, green onions, and herbs to the work bowl. Mix in the vinaigrette.
  4. Sprinkle crumbled feta cheese to taste.
  5. Serve immediately!

 

If you liked this recipe, you can find more sweet and savoury anti-inflammatory recipes on my website.

a smiling middle-aged woman in glasses and a jumper

Cristina, @arthritis.pain.dietitian

 

Vegan Spaghetti Squash Noodles with Creamy Coconut Cauliflower Sauce by Emerald

 

anti-inflammatory dish

 

My name is Emerald Santacruz and I am the owner of The Nutrition Restoration,  a holistic nutrition and integrative wellness company in California. I run an online program that helps people learn how to manage their chronic inflammatory symptoms by educating them about the impact that diet and lifestyle factors have on inflammation and chronic pain. I have rheumatoid arthritis and Hashimoto’s thyroiditis myself, so I hold a special place in my heart for individuals dealing with the same or similar autoimmune/inflammatory conditions. Being diagnosed with these conditions in my 20s, and seeing the impact nutrition has on my body, is what began my passion for all things nutrition and wellness related. You can go to The Nutrition Restoration for more information me and about my online program. Also, don’t forget to follow me on Instagram: @joint.health.nutrition.girl!

If you are managing inflammatory symptoms by avoiding certain foods but are a pasta lover like me, you need to try this “pasta and cream sauce” recipe. Spaghetti squash, coconut, cauliflower, extra-virgin olive oil, broccoli, and mushrooms are all known to have anti-inflammatory properties. They contain antioxidants to help fight inflammation, and spaghetti squash also contains omega 3’s and 6’s which can help reduce inflammation. Additionally, this dish is free of dairy, gluten, grains, legumes, nightshades (controversial – I know), and it is vegan! If you are in the initial phases of an autoimmune protocol diet, the ingredients in this recipe should be compliant. However, please do your own due diligence and double-check that the ingredients meet your personal needs.

Using spaghetti squash instead of brown rice or lentil pasta is what makes this dish grain and legume-free. However, the spaghetti squash can be substituted for any pasta you prefer. You may also substitute the mix-ins if broccoli and mushrooms are not your favourites. The recipe calls for frozen riced cauliflower. I used a brand called Boulder Canyon which has no additives, or seasonings. I highly suggest you use the same brand or a similar single-ingredient option. Of course, if you prefer, you may grate and steam fresh cauliflower. I hope you enjoy this recipe and can see how versatile it is, especially the sauce! It can be used as a pizza sauce, soup base, pasta sauce, fondue style sauce, or even modified to serve as a side dish instead of mashed potatoes (reducing the blending time and cutting the coconut cream in half will give you a thicker consistency). Enjoy!

 

Time: 50 minutes (for prep and cooking)

Yields: About 8-10 servings (4 cups of sauce and 8-10 cups of noodles)

 

Ingredients:

 

Sauce Ingredients:

 

Directions:

 

  1. Prep the squash: Preheat oven to 375. Microwaving the squash helps to soften the skin so that it is easier to cut open. Before microwaving, use a knife to poke holes in the skin to allow for the release of steam/pressure. I like to poke holes in a dotted line where I plan to cut the squash in half (along the long side). . Do not cut all the way through the squash but make the holes deep enough to allow steam to be released. Microwave 1 squash at a time for no more than 3-4 minutes. Allow them to cool for 1-2 minutes before attempting to cut.
  2. Cut the squash in half, remove seeds and scoop out all seeds and the connected fibres with a butter knife or spoon, then brush olive oil (about 2 Tbsp.) on the inside of the squash. Sprinkle with salt and pepper, then place the halves face down on a rimmed cookie sheet and bake for 35-40 minutes at 375.
  3. Once the squash is in the oven, prepare the cauliflower. Follow the instructions on your frozen riced cauliflower package.
  4. Blend the steamed cauliflower rice, olive oil, garlic, and water first. Blend until as many lumps as possible are removed before adding any further ingredients.
  5. Add the rest of the sauce ingredients, blend for around 3-5 minutes until smooth and creamy, then set aside.
  6. Add 2 Tbsp of olive oil to the pan and sauté broccoli and mushrooms for about 3-5 minutes.
  7. Warm up the sauce on low-medium heat, for about 3-5 minutes while frequently stirring.
  8. Shred the spaghetti squash into noodles. When your spaghetti squash comes out of the oven, carefully turn the halves over with tongs or oven mitts. Using a large fork or metal tongs, shred the flesh of the squash. If cooked adequately, it should naturally pull apart into noodle-like shreds. If it is too difficult to shred, try cooking for additional 3-minute intervals until it easily shreds with the tongs. Transfer noodles to a separate bowl and discard the skin of the squash.
  9. Plate, garnish, serve and enjoy!

 

Smiling young woman sitting in an outdoor restaurant with colourful fairy lights

Emerald, @joint.health.nutrition.girl

 

 

Air-fried Salmon with Cauliflower Rice and Sauteed Spinach by Catina

 

 

 

My name is Catina Morrison and I’m a Registered Nurse, Chronic Illness Coach and Founder and CEO of Nurse Loves Essentials LLC.  After more than two decades of symptoms, I was finally diagnosed with rheumatoid arthritis, fibromyalgia and endometriosis in my 30s.  My journey taught me the importance of learning to maintain the proper mindset, advocate for my own health and implement natural and holistic methods, such as anti-inflammatory nutrition. My experiences with the healthcare system fueled my passion for assisting women with autoimmune diseases to reach their best quality of life through wellness mindset, self-advocacy and implementing natural and holistic methods consistently. I use my platform to educate and inspire others with autoimmune diseases and chronic illnesses to thrive and not just survive as they learn to overcome the challenges of their health condition.

One of my favourite recipes is my air fryer salmon paired with cauliflower “fried rice” and garlic and herb sautéed spinach.  It’s filled with amazing anti-inflammatory ingredients. It starts with a selection of a lean protein, wild-caught salmon, full of omega-3 fatty acids that can not only reduce inflammation but also ease joint pain.  Then, the pairing of gluten-free cauliflower rice and sauteed garlic and herb spinach creates a meal filled with antioxidants that are known to contribute to reducing inflammation. I season the dish to taste with low sodium to no-sodium seasonings, and my favourite saying is “if you don’t see the seasoning, it’s not seasoned.” My meal selection and recommendations are not only centred around anti-inflammation but are also flavorful, bursting with a combination of healthy oils, seasonings, herbs and spice that make each bite delectable.

 

Ingredients:

 

Salmon

 

Garlic & herb green spinach

 

Cauliflower fried rice

 

Directions:

Salmon:

  1. Season the salmon with olive oil, low-sodium Italian dressing, chopped garlic and other spices and allow to marinate for at least 20 minutes.
  2. Place in the air fryer on fish setting 180 degrees for 20 minutes (or as long as you prefer). Alternatively, you can bake it in the oven using the same directions.

Garlic & Herb Sauteed Spinach:

  1. Sauté onions, red bell pepper, and garlic in olive oil and add seasonings.
  2. Once vegetables are translucent, add spinach with a touch of red wine vinegar, and additional seasoning. Sauté spinach for 5-10 minutes maximum.

Cauliflower “Fried Rice”:

  1. Sauté onions, red and yellow bell pepper, carrots and garlic in coconut oil (olive oil optional) and season them.
  2. Once vegetables are translucent, add cauliflower rice and coconut aminos or Worcestershire sauce. Add additional seasoning. Sauté for 5-10 minutes maximum.

 

Enjoy!

A smiling young woman wearing a blue top

Catina, @am_catinamorrison

 

Feeling inspired?

 

Thank you for reading our article! We hope that our list of recipes has sparked creativity and inspired you to plan some healthy and delicious meals. If you’re in the mood for exploring even more recipes, head to our articles page and choose the ‘Nutrition’ category for tips and ideas.

 

We all dread the day that a migraine strikes. It can happen so suddenly. It can often feel unprovoked – like there’s no rhyme or reason to the onset of the episode. While this may be true for some, there could also be various underlining factors at play.

Everyone experiences migraines differently. Our symptoms are unique – as is the frequency, duration and severity of our attacks. Some are triggered by stress, lack of sleep and hormonal changes. Others are set off by environmental factors such as light, sound, smell and temperature. The list goes on.

Many people find that certain foods affect their migraine headaches. So, how can you identify your potential food triggers and what dietary interventions can you put in place to avoid future attacks? Let’s find out!

 

Migraine and food: what’s the connection?

 

Although the cause of migraine is unknown, evidence suggests that these painful headaches are induced by altering chemical compounds, such as serotonin, which narrow blood vessels throughout the body. There is, however, a huge knowledge gap on the subject, and much more research is needed – particularly concerning triggers.

Eating a well-balanced diet offers endless health benefits; it gives us energy, enables growth and repair, and helps to prevent illness. One 2021 study found that a diet rich in fatty fish, which is thought to soothe inflammation, helped frequent migraine sufferers reduce their monthly number of headaches and intensity of pain.

Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets are also believed to ease migraine, with certain foods such as olive oil, green leafy vegetables and nuts protecting the brain from oxidative stress.

 

7 common foods that trigger migraines

 

Some specific foods appear to trigger migraines. We’ve listed some of the most commonly reported ones below, as well as suggestions on what to eat to relieve migraines, which, fingers crossed, will help you manage your condition.

 

1. Artificial sweeteners

 

Artificial sweeteners are synthetic sugar substitutes used to sweeten foods and drinks. They have virtually zero calories and can be found in desserts, ready meals, canned foods, chewing gum and more. The artificial sweetener aspartame has been identified as a migraine trigger for some people, and so has sucralose.

What to try instead: Natural sweeteners include fruit juices and nectars, honey, molasses and maple syrup. Honey offers a range of health benefits and is incredibly versatile – add it to your caffeine-free tea, drizzle it over your cereal and use it as an ingredient in an array of dishes.

 

2. Aged cheeses

 

As cheese ages, its proteins break down and form tyramine – a natural substance that some experts believe is linked to migraine and headache pain. Some examples of aged cheeses include blue cheese, Swiss cheese, parmesan, brie and cheddar.

What to try instead: Luckily, we have a huge variety of cheese at our fingertips so you can substitute aged ones with fresh, soft, spreadable options such as cream cheese, ricotta and goats cheese. A lot of dairy products do, however, contain high levels of saturated fats so enjoy them in moderation.

 

4. Foods containing MSG

 

MSG (monosodium glutamate) is a food additive that’s typically used to enhance flavour. It’s common in Asian cuisine and can also be found in canned vegetables, soups and various processed foods, including frozen meals, seasoning blends and instant noodles. There have been many reports of adverse reactions to foods containing MSG, which include migraines and headaches.

What to try instead: Countless migraine-friendly foods don’t contain MSG, but if you’re looking for an alternative to heighten the flavour of your meal, you could try beef stock, shrimp or mushrooms.

 

5. Processed and cured meats

 

Like aged cheeses, cured and processed meats contain high levels of tyramine. Try avoiding pepperoni, chorizo sausage, salami, prosciutto, pastrami, hot dogs, bacon and pâtés – in fact, anything that has been smoked, salted, cured dried or canned and features added preservatives.

What to try instead: Swap processed and cured meats for some canned mackerel, salmon or tuna, which, as we know, are sources of omega-3 fatty acids and can reduce the frequency of migraines. 

 

6. Fermented foods

 

With pickled and fermented foods, tyramine is again the culprit. Pickles, kimchi, kombucha, sauerkraut and miso all fall into this category.

What to try instead: A lot of vegetables are pickled so we can enjoy them all year round. Eat fresh seasonal veg instead, and if you’re a big fan of Japanese cuisine, replace the miso soup with some delicious seafood sushi!

 

7. Citrus fruits and juices

 

Fresh fruit provides us with essential vitamins and minerals, as well as fibre and health-boosting antioxidants such as flavonoids. However, some people find that citrus fruits, including oranges, grapefruits, lemons and limes, give them migraine headaches. Researchers aren’t 100% sure why this is, but it could be linked to a sensitivity to synephrine, a food factor of citrus.

What to try instead: Strawberries, blueberries, blackberries, cherries, apples and watermelon are all excellent alternatives. As anti-inflammatories, their pain-relieving effects make them great migraine recovery foods.

 

Watch what you drink too

 

Caffeine: Although not technically a food, caffeine comes in at the top of the migraine trigger list. This natural stimulant is most commonly found in tea, coffee and cocoa, as well fizzy drinks and energy drinks. Both consuming it in beverages and experiencing caffeine withdrawal can lead to migraine attacks.

Alcohol: Congeners, byproducts of alcohol, have also been linked to headaches. Dark alcoholic drinks like red wine, whiskey and brandy are said to have a higher concentration. As well as leaving us dehydrated, alcohol relaxes the blood vessels, resulting in increased blood flow to the brain.

What to try instead: Decaffeinated hot drinks such as herbal teas containing chamomileginger and turmeric all boast antioxidant and anti-inflammatory properties that can relieve migraine and headache pain. These teas may also help reduce stress and anxiety – another contributing factor to migraines.

 

Managing your migraines

 

Once you know what foods appear to be triggering your migraines, you’ll be one step closer to effectively preventing and managing your attacks. Struggling to pinpoint dietary triggers? Try keeping a detailed food diary, which will help you identify patterns and consistencies.

If you’re looking for natural migraine relief, you can explore our fast-acting To Better Days patches for the temples, forehead and neck. Featuring a combination of vitamin D, ginger extract, chamomile extract and lavender powder, they have been proven to shorten the length and severity of migraines and reduce recovery time!

Migraine patches with vitamin D

In their 2017 research reviewChadi G Abdallah and Paul Geha question if chronic pain and chronic stress are two sides of the same coin. But what does this mean? Well, the authors identify that the two phenomena overlap in important ways – both conceptually and physiologically.

 

Many people with chronic conditions like arthritis or migraine pinpoint stress as a common trigger for flare-ups. Moreover, a chronic condition – and the pain, discomfort and interference it presents – creates higher levels of stress. Stress, therefore, can be both a symptom and a cause.

 

Breaking the pain-stress cycle is tough, but with the right management techniques, it is possible to regain control. We all cope with stress in different ways. Some of us benefit from connecting with people while others like to challenge ourselves by setting goals or becoming immersed in a hobby. Crucially, to address stress, we need to avoid unhealthy habits, eat well, stay active and get adequate sleep.

 

In addition to this, there are various alternative stress relief methods to explore – from meditation, yoga and tai chi to biofeedback, aromatherapy, counselling and the ultimate stress buster – breathing.

 

How breathing reduces stress

 

Breathing is an automatic, involuntary function controlled subconsciously by the brain’s respiratory centre. Our breathing rate and pattern change when we experience certain emotions. When we’re calm, our nervous system is in a relaxed state and we breathe at a slower pace, however, when we become excited, anxious, stressed, panicked or afraid, our breath usually quickens. This is all part of the body’s ‘fight, flight or freeze’ response.

 

We have the power to change and control our own breathing, and many scientific studies have shown that this process can promote relaxation and reduce stress. Here are 4 breathing exercises (pranayamas) for stress relief you can try anywhere, anytime!

 

4 breathing techniques and exercises to try

 

Before you begin a breathing exercise, find a quiet, comfortable place to sit or lie down. If you choose to sit, keep your back straight and your feet flat on the ground. If you’re lying down on your bed, lay flat with a pillow under your head and knees.

 

When it comes to incorporating breathing techniques into your daily routine, it’s entirely up to you. There’s no fixed rule. However, a lot of people swear by a morning breathing practice as it can set you up for the day feeling energised, calm and refreshed. Evening wind-downs are also popular. If your stress triggers come at a particular time of the day – a work meeting, for example – you can prepare yourself with a breathing technique prior to the encounter.

 

1.  Breath counting

 

According to mindfulness app Headspace, breath counting is the perfect breathing exercise for beginners. It’s simple yet effective.

 

 

2. Deep breathing

 

Deep breathing, also known as abdominal breathing, belly breathing or diaphragmatic breathing, is one of the most well-known breathing stress relief exercises. It will teach you how to take deep, bigger breaths, all the way into your belly.

 

You can watch this deep breathing exercise demonstration from John Hopkins Rheumatology.

 

3. Alternate nostril breathing

 

Alternate nostril breathing is a common yoga and meditation breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama, which translates as “subtle energy clearing breathing technique.”

 

 

Check out this alternate nostril breathing exercise demonstration from intosport.

 

4. Lion’s breath

 

Lion’s breath is a unique breathing exercise that focuses on the exhale of the breath. It helps you relax, let go and have some fun. As the name suggests, this type of breathwork allows you to embrace your inner lion. Don’t be afraid to roar!

 

 

Here’s a lion’s breath YouTube demonstration from Yoga International.

 

Other Natural Ways to Soothe Aches and Pains

 

We hope you enjoy these stress-busting breathing techniques! If you suffer from chronic pain, you can also explore our range of fast-acting To Better Days active patches, which combine vitamin D and dextrose to provide topical, targeted pain relief. There are various sizes for big joints and small joints, as well as Migraine Recovery Patches, featuring vitamin D, ginger extract, chamomile extract and lavender powder.

 

Patches for joint, nerve and muscle relief

 

Whether you’ve recently been diagnosed with arthritis or have been experiencing joint pain for many years, coping with a chronic illness can feel overwhelming. There’s a lot of information to take in and countless treatments and therapies to explore. Of late, due to the pandemic, we’ve also had limited access to healthcare support, which has exasperated the situation even further.

 

The most important thing to remember is – you also have control. Making changes, even if they are small, can bring positive effects. Healthy lifestyle choices, adapting your habits and learning to manage the physical and emotional effects of your condition are all aspects of arthritis self-management.

 

What does arthritis self-management involve?

 

There are many ways to manage arthritis symptoms. You just need to find what’s right for you. Sometimes this means experimenting, making adjustments, giving new things a go and then incorporating the ones that work into your daily routine.

 

Eating healthily, staying active through regular exercise and getting enough sleep are all intrinsic to arthritis self-management. Your mental health also needs to be prioritised. Find time to connect with friends and family, try to limit stress and build a solid support network. Sharing your experiences with fellow arthritis sufferers through local support groups – as well as online ones like our Facebook community Together For Better Days – may prove beneficial.

 

Among other things, you can try:

 

 

 

 

Simple habits to make your diet arthritis-friendly

 

Scientific research suggests that diet impacts arthritis. Generally, the anti-inflammatory diet is favoured among chronic pain sufferers. Inflammatories like red meat, refined carbohydrates (white bread or pastries) and sugar are best avoided, while foods that help with arthritis joint pain include fresh fruit and vegetables, fatty fish and whole grains.

 

Here are some small steps you can take to improve your diet:

 

 

 

 

Effective arthritis exercises and stretches

 

When you’re in pain, moving is the last thing you want to do, but it’s important to stay active. Undertaking regular low-impact exercise, such as yoga, water aerobics and cycling, is an effective form of arthritis management, and you can also incorporate gentle stretches into your daily routine that will strengthen your muscles and support your joints.

 

 

 

For more arthritis exercises and stretches, click here. You can even perform them from the comfort of your bed! It’s also worth checking out Let’s move with Leon, a free 12-week programme of 30-minute movement sessions, presented by fitness expert Leon Wormley, and The Active Londoners Programme, which helps people with musculoskeletal conditions and arthritis get active through a variety of tailor-made movement sessions, expert tips and advice.

 

Best products for arthritis self-management

 

From tools to make day-to-day tasks easier to fast-acting, natural pain relief remedies, the market is teeming with specially developed products for arthritis self-management. Here are just a few:

 

 

Woman with a water bottle in front of a window

Source: https://www.yuyubottle.com/

YUYU Bottle

 

Ever heard of heat or cold therapy? Both treatments can be used to treat arthritis. Not only does heat relax muscles, but it also stimulates blood circulation and helps lubricate the joints. Cold compresses, on the other hand, reduce swelling by constricting blood vessels. The YUYU Bottle is a self-care accessory that warms and cools your body. Made from 100% natural, biodegradable rubber, it can be worn on the go and is medically endorsed for comfort and pain relief.

 

 

Compression gloves

Source: https://www.graceandable.com/

Grace and Able compression gloves

 

Described as a “hug for your hand”, these gloves from Grace and Able offer gentle compression to relieve swelling and support sore joints. They’re lightweight and breathable, featuring an open-finger design for ultimate convenience.

 

Joint patch applied on the elbow

Source: https://tobetterdays.co.uk/

To Better Days active patches

 

Containing a patented combination of vitamin D and dextrose, our active patches provide topical, targeted pain relief for joints, muscles and nerves. Available in two sizes – Big and Small – they can be applied to different areas of the body and show positive effects in as little as 30 minutes!

 

Yellow putty

Source: https://mms.mckesson.com/

McKesson therapy putty

 

Designed to increase flexibility, improve strength, prevent stiffness, decrease stress and relieve joint pain in your fingers, hands, wrists and forearms, this therapy putty from McKesson can be stretched, squeezed, twisted or pinched using a variety of exercises.

 

 

Pluggul

Source: https://www.plugull.com/

Plugull

 

Designed for anyone who finds pulling out stiff and fiddly plugs from sockets challenging, Plugull fits snug onto plugs, but the top part extends up into a finger loop. This piece of equipment is perfect for dexterity, limited grip and arthritis affecting the wrists, hands and fingers.

 

Management of arthritis pain takes time and dedication – it’s a journey. What self-help strategies do you have in place? We’d love to hear about your insights and experiences. Why not join our Facebook community group Together For Better Days – a safe, no-judgement space for people living with chronic pain, as well as those supporting them, to come together.

 

Patches for joint, nerve and muscle relief