Devil's Claw
Green Tea
Cat's Claw
Eucalyptus
Aloe Vera

Dynamic and static stretches on a regular basis can help support joint movement and comfort

Foam Rolling can help you target tight muscles

Apply heat to joints in the morning, and ice for fifteen minutes after you have cooled down from exercise

Resistance bands can help you get more out of your stretches and support strengthening your muscles

Warm baths with Epsom salts can help relax muscles

Balancing exercises can help support your proprioceptive system and strength

A massage gun can help you target muscles you want to release

Focus on regular, low-impact exercise, like walking, swimming, cycling, yoga, etc. to help maintain muscle strength and joint flexibility.

Use ergonomic tools, avoid repetitive motions and/or take regular breaks, practice proper lifting techniques.

Get plenty of sleep so your body can perform regular muscle repairs. Invest in a good mattress and pillows to support spine alignment.

Get regular massages if you can afford them, along with regular hydrotherapy. Acupuncture can provide support, too.

Keep yourself hydrated!

Foods to Focus On:

High-Quality Fatty Fish for Omega-3 fatty acids and Vitamin D
Fruits rich in antioxidants and anthocyanin
Dark leafy greens and a rainbow of vegetables high in antioxidants
Beans are a great source of lean protein and fiber
Nuts and seeds, which are also rich in Omega-3 fatty acids and fiber


Foods to minimize:

Limit intake of red meats high in saturated fats
Processed meats high in sodium and nitrates
AGEs (Advanced Glycation End Products) include heavily processed foods or foods cooked at high heat, which can contribute to inflammation in the body. Examples include grilled meats and fried foods.
Alcohol

I can move comfortably and easily

My joints and muscles are healthy, supportive, and strong

I am grateful for my body

My body is healthy, strong, and able

I am completely in tune with my body

I am resilient

I am allowed to take up space

I am worthy

I am loved

I am strong

I am capable

I can do hard things

I deeply love and accept myself

I give myself permission to put down the mountains I have been carrying for so long

I am deserving of love, happiness, and comfort

I give myself permission to feel joy, pleasure, and happiness

Every day I take care of myself to the best of my ability, and my best is more than enough

Copy and paste into your browser:

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https://rcherbals.com/blogs/herb-nerds/butternut-squash-soup-recipe

https://rcherbals.com/blogs/herb-nerds/vegan-baking-swaps

https://rcherbals.com/blogs/herb-nerds/chicken-wild-rice-mushroom-soup


Homemade Salad Dressing

1 tsp grainy mustard
1 1/2 Tbsp mayonnaise or full-fat yogurt
1 Pinch salt
1 Pinch sugar
Fresh pepper, to taste
1 Tbsp champagne vinegar

Blend all ingredients except vinegar.
Slowly add vinegar with a whisk until smooth.