14 Natural Remedies For Joint Pain

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Joint pain can leave you stopped in your tracks. It seems that it is becoming more and more common, especially amongst adults. Typical intermittent aches and pains can plague all of us, but when joint pain begins to become chronic, it can feel like it is becoming a way of life. And, simultaneously taking away from the ease of your life. 

Joint pain is most often felt in areas such as knees, hips, low back, shoulders, ankles, and wrists. Inflammation is the main culprit but the root cause could come from overuse, injury, muscle strain, muscle weakness, autoimmune disease, and general systemic inflammation. Anti-inflammatory medications can help to ease the discomfort in the short term, but rarely addresses the root cause of that inflammation. Not to mention, in some cases, these medications can make you feel great in the short-term but actually worsen the root cause. 

There are many options to naturally decrease joint pain. If the joint pain onset is related to a deeper foundational root cause (i.e., weakened gut health, leaky gut, systemic stress, etc), then implementing some of these natural remedies could greatly decrease your joint pain and also heal your body on a deeper level. You don’t need to do all of these tips, but picking the ones that seem to work for you could greatly decrease your pain and discomfort (and bring more ease back into your life!). 

  1. Drink plenty of water (and stay hydrated). This tip is one of the most important and most foundational, yet one that gets overlooked all the time. Water lubricates and cushions the joints. Make sure that you are drinking half of your bodyweight (in lbs) in ounces of water daily, more if you consume dehydrating beverages (i.e., coffee, teas, and juices) and/or sweating often.
  2. Remove gluten, dairy, and sugar from your diet. Your body becomes more inflamed the more you eat foods that can increase inflammation. These are the main foods that cause inflammation and body flare ups. This includes not only joint pain, but also acne, rashes, and other inflammatory-related symptoms.
  3. Eat the right kind of fats. Fats are essential for overall body and hormone functioning, but the right kinds of fats are important. Remove inflammatory Omega-6 fats, such as vegetable oil, canola oil, and other seed oils. Add in more Omega-3 fats and monounsaturated fats, such as wild-caught salmon and extra virgin olive oil. These are excellent for managing and decreasing inflammation. If you don’t do fatty fish, you could try consuming a fish oil supplement to help get these healthy benefits. 
  4. Get plenty of sun (with skin exposure) or take a Vitamin D/K2 supplement. Vitamin D is important for supporting healthy bones. It helps with calcium absorption and those with low levels of vitamin D are linked with higher levels of osteoarthritis. 
  5. Consume plenty of high-quality animal protein. Your body needs the full set of amino acids to keep your bones strong, support muscle recovery, and decrease inflammation/joint pain. Animal protein will give you the complete range of amino acids, B-vitamins, choline, magnesium, and iron that you need to support healthy tissue. The key word, however, is high- quality — grass-fed beef, pasteurize- raised poultry and eggs, and wild game such as venison. The muscle meat is not the only part that is nutritious for your joints…
  6. Consume a form of collagen. Along with the animal protein, consuming forms of collagen are super helpful in calming joint pain. Collagen is the most abundant protein in the your body and it helps to build joints and keep connective tissue strong. Consuming collagen, gelatin, or bone broth are ways of getting in natural glucosamine, which have been shown helpful in reducing joint pain. 
  7. Use high doses of curcumin. Turmeric has become popular specifically because of it’s active ingredient curcumin. It has powerful anti-inflammatory and antioxidant properties.
  8. Up your magnesium intake. Most people are deficient in magnesium, even if they are eating a nutrient-dense diet. Low levels of magnesium can cause muscle aches, joint pain, leg spasms, weakened bones, and unhealthy nerve function. If you are low in magnesium or suspect that you are, try taking a high-quality magnesium supplement. 
  9. Get active. Regular exercise is critical for healthy muscle and joint function. It helps to strengthen the muscles and joints and decrease your potential for injury. Exercise is also important for balancing hormones such as human growth hormone, cortisol, and other hormones that play a role in appetite and aging. Make sure that you lift heavy weights (appropriate for your body) and stretch regularly to loosen the pressure placed on your joints. 
  10. Eliminate nightshades foods. Nightshades include foods like peppers, potatoes, eggplant, tomatoes, goji berries, paprika, and ashwagandha. These foods can play a role in joint pain and muscle aches — inflammation — possibly due to the alkaloid content, or toxic compounds, that those plants can give off as a self-defense. 
  11. Try a glucosamine/chondroitin/MSM supplement. This combination has been shown to be helpful in nourishing the joints for some people. It can support the health of the cartilage. There are some people who notice worsening effects, so if you try it and your symptoms get worse or you don’t notice anything, stop taking it. 
  12. Try a high-quality CBD or hemp oil daily. CBD and hemp oil have very powerful anti-inflammatory effects and can be the “thing” that helps lessen the effect of chronic pain and inflammation. Make sure that when choosing one of these oils, that you find a company that is high-quality, tested for metals or toxins, and is sustainably resourced. 
  13. Use essential oils. Lavender, Frankincense, Eucalyptus, Peppermint, and Rosemary are just a few of the essential oils that have been linked to decreasing joint pain. Dilute 1-2 drops in a carrier oil (coconut oil, almond oil, olive oil, etc) and rub over the affected area to help decrease pain and discomfort. 
  14. Try the AIP (Autoimmune Protocol), if you are still have joint pain. If you are still having problems after doing the foundational steps, you may need to take a deeper dive. Eliminating foods such as coffee, eggs, grains, and nuts can help to calm your body’s inflammation and chronic pain. Doing this for a few months has given some people great relief and has helped them to discover exactly what foods are triggering their joint pain. 

**Click here for easy access to recommended supplements above.

Joint pain and body inflammation does not need to stop you from enjoy all that life has to offer. There are plenty of natural approaches you can try to help give you relief. Not only will these help to give you relief, but they also help to support the body as a whole!

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8 Ways To Relieve Seasonal Affect Disorder And Depression

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Winter used to be synonymous with feeling sad and not like myself.

The holidays would come and go. And so would my spirits — feeling like I was constantly in a state of doom and gloom. 

I truly dreaded winter time because of this. As I got older, I started to realize that I was not alone. Others felt the stranglehold of winter’s grip around their hearts and I started to feel something new…

Normalcy.

And for many years, I lived in normalcy where I would curse the winter and grump my way through my day. That was until I learned about what it really meant to be SAD. 

Seasonal Affect Disorder (SAD) is a form of seasonal depression triggered by the change in seasons that occurs primarily in winter. The shorter the days are, the more you might be prone to this phenomenon. I felt massive relief in knowing that there was a reason I felt not like myself. I wasn’t broken. But then that left me questioning…

Why do some people get SAD? I found that experts aren’t certain, but some think that seasonal changes disrupt the circadian rhythm — the 24-hour clock that regulates how we function during sleeping and waking hours, causing us to feel energized and alert sometimes and drowsy at other times.

Yet, another theory is that the changing seasons disrupt hormones such as serotonin and melatonin. These hormones regulate your sleep, mood, and feelings of well-being. It also turns out that women and young people are more likely to experience SAD, as are those who live farther away from the equator. People with a family history or diagnosis of depression or bipolar disorder are also more susceptible.

What does SAD look like? According to valleyrecovery.com, common symptoms include:

  • Feelings of extreme hopelessness, depression, sadness
  • Changes in eating and sleeping patterns
  • Withdrawing from social activities and/or hobbies
  • Inability to tolerate stress
  • Difficulty focusing or procrastination
  • Cravings for sugar and carbohydrates

The light started to turn on and I quickly realized two things:

  1. SAD can be treated and managed.
  2. SAD needs to be treated and managed — all forms of depression limit people’s ability to live their lives to the fullest, to enjoy their families, and to function well at work.

Here are 8 things you can do to start releasing SAD’s grip on you:

 1. Tidy Up Your Nutrition

Nutrition is the first place to look. Yes, there are specific foods and nutrients that will help you feel better, but I think the real power is in looking at what you are already taking in. Keeping your blood sugar balanced is key to stable mood and hormone balancing. Limit the amount of sugar that you consume because sugar is directly linked to brain health. A sugar high may have you feeling good momentarily, but will knock your blood sugar out of whack. Once the sugar high wears out, your blood sugar will drop and increase lethargic feelings and irritability. 

You also want to look at the amount of processed foods and gluten that you have in your diet. Eliminating gluten from your diet can heal your gut health, balance your blood sugar, clear up brain fog, and balance your hormones. 

Eat consistent meals to keep your body fueled and and your energy high. Not eating consistently can cause dips in your blood sugar and you might notice higher levels of feeling “hangry.”

2. Listen To Music That Makes You Feel Good

One of the most immediate ways to alter your mood is to listen to music. You can probably remember a time you put on a song to elevate your mood or to even trigger sadness. Music therapy has been used as a medicinal alternative for a wide range of health problems from autism to healing from a surgery. Remember the power of music — it can increase sadness so choose music that is lighter and not tied to painful memories.

3. Get More Vitamin D 

Vitamin D has many health benefits. It is also known as the “sunshine vitamin,” because your body produces it when your skin is exposed to UV light. Unfortunately, you may not be able to head outdoors once the temperature drops, which greatly decreases your daily dose of vitamin D. Low levels of vitamin D are linked to SAD in research reported in 2014 in the journal Medical Hypotheses. Adding in a supplemental vitamin D may be helpful to release the depression.

4. Keep A Gratitude Journal (Or, Any Journal) 

Writing down your thoughts can have a positive effect on your mood because it can help to get your negative feelings out of your system. What is even more powerful for depression is keeping a gratitude journal to help you see what is good and bright in your life. 

Having trouble knowing where to start in your journaling journey? Click here to get you started.

5. Stick To A Schedule

Sleeping at night can really feel like a chore with those dealing with SAD. And if you can’t sleep at night, getting up in the morning may be even harder. Maintaining a regular schedule improves sleep, which can help alleviate symptoms of SAD.

Keeping a regular schedule will also expose you to light at consistent and predictable times. And eating at regular intervals can help you watch your diet and not overeat. Many people who live with SAD find they gain weight in the winter because of this, especially if you are prone to emotional eating.

6. Add Aromatherapy 

If you like essential oils and smelly stuff, then you are in luck — Aromatherapy may also help those with seasonal disorder. Essential oils can influence the area of the brain that’s responsible for controlling moods and the body’s internal clock that influences sleep and appetite. 

You can simply add a few drops of essential oils to your bath at night to help you relax or plug your diffuser in and left the smell waft through the air. Click here to read more ways you can use specific oils for symptoms of SAD. 

7. Let The Sunshine In

Getting outside as much as you can during the day and take advantage of what sunlight there is can dramatically improve SAD or any kind of depression. If you live where it’s cold, be sure to bundle up, but take a stroll around the block at noon or soon after — that’s when the sun is brightest.

Also, when you’re indoors, keep your blinds open to let as much natural light in as you can. You want to be in bright environments whenever possible to stimulate the brain.

8. Use A Light Therapy Box

Light Therapy Boxes give off light that mimics sunshine and can help in the recovery from SAD. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and it’s provided in different wavelengths.

Try sitting in front of a light box for about 30 minutes a day. This will stimulate your body’s circadian rhythms and suppress its natural release of melatonin. Research shows that most people find light therapy to be most effective if used when they first get up in the morning. 

Seasonal Affect Disorder does not have to be something that you suffer with. You can take back control of your life. Remember, exercise and socialization and having something to look forward to are just as important as any of these other tips above. But if you feel like you do those things and you are still feeling stuck, give the tips above a try and see how you can begin lifting the heavy cloud of winter blues!

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How To Easily Decrease Your Aches And Pains

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Living life can be painful.

From tight shoulders to achy knees to low back strains — they can all creep in unexpectedly and leave you feeling like you have aged decades.

She prided herself on being fierce in life; Always on the go and challenging her body in ways that would make Superwoman jealous. Long days of taking care of the kids, fitting in her workouts, cleaning the house, or working a physically demanding job. Some days if was all of the above.

But as she got older, things started to change. She started to change. Her body wasn’t as flexible and her mind stopped her from trying feats that were never previously questioned.

She couldn’t squat down as low because her knees ached and her hips hurt if she sat too long.

She had chronic pain in her upper back and neck and noticed that even turning to reach in the back seat of the car caused jarring pain to shoot into her shoulder.

She would wake up in pain, wondering how she could possibly injure herself while sleeping.

She felt decades older than she really was and would say over and over, “I am getting so old.”

The worst part? She felt unattractive and uncomfortable in her own skin. She no longer felt like this young, attractive, vibrant, energetic woman. Life’s sparkle dulled a bit.

Does this sound like a version of you? I hear this story from women all the time. I have been a version of this woman myself!

It can feel daunting to take care of yourself and your body when you have so many demands on your plate. It is easy to push away what doesn’t seem immediately necessary — to change it to another day. But for many of us, that other day never really comes and if that is your story, then you may be left with years of built up tension and tightness spreading throughout your physical body.

You are an energetic being. And being an energetic being, your energy needs to flow through your body or else it could get trapped in areas throughout your body. One example of this is shoulder tightness. Stress and pent up emotion may result in you clenching your neck and shoulder muscles, unknowingly squeezing them upwards towards your ears and creating this tightness to start setting in. That continual contracting (squeezing) of the muscle creates a muscle spasm, which is a continual dose of energy being given from that muscle. This then causes the muscles and other soft tissues (tendons, ligaments, fascia, etc) to start tightening even more, decreasing the flow of natural energy movement through that area. The more energy that gets stuck, the more you are thrown off physically, emotionally, mentally, and so on.

Where To Begin

There are many places you can begin when trying to get rid of the physical aches and pains that may be holding you back. You want to reevaluate questions such as :

  • Are you eating a whole foods, low processed, low sugar nutrition plan?
  • Is your gut health strong? Food allergies, autoimmune disorders (i.e., Celiac disease, IBS, Multiple Sclerosis, Lupus), Rheumatoid arthritis, inflammatory diseases, Alzheimers, and even mood imbalances may be signs that it is not.
  • Are your shoes supportive?
  • Do you need orthotics in your shoes?
  • Are you stretching regularly?
  • Do you get massages or other body work?
  • Are you getting enough sleep and rest?
  • Are your workouts supporting you or breaking your body down?
  • Are you getting adequate nutrient support like magnesium or Vitamin D?

This is not an exhaustive list, but it can help you get a little closer to honing in on the long term support you are giving your body.

I am going to give you some pro tips you can do at home or whenever you need immediate relief. But before I do, let’s talk about some areas that will help support you in the long term.

Massage and Other Alternative Medicines

Massage is fantastic to ease pain in several different ways. It affects your nervous system through the nerve endings in your skin. This stimulates the release of endorphins, which are natural “feel good” chemicals, and they promote feelings of relaxation, a sense of well-being, lowered stress, and lowered pain. But it doesn’t stop there. Massage can also increase blood flow to sore or stiff joints and muscles, assists the lymphatic system in flushing away waste products and toxins, helps to ease tightness and break up scar tissue, and it has been shown to be a natural painkiller because of it’s trigger to release opioids into the brain (and speeds up the flow of the hormone oxytocin, a hormone that relaxes muscles and encourages feelings of calmness and contentment).

Massage is not the only avenue to explore. The following have been showing high levels of effectiveness in decreasing pain and body aches from a root cause level:

  • Acupuncture
  • Reflexology
  • Reiki
  • Physical therapy
  • Chiropractic treatment
  • Nutritionist for dietary healing
  • Herbal remedies 
  • Essential oils
  • Yoga, Qigong, and Tai Chi
  • Meditation
  • Hypnosis or guided imagery
  • Emotional Freedom Technique (EFT or Tapping)
  • Cognitive Behavioral Therapy

What Can I Do For Immediate Relief?

  • For tightness and pain and tension, you can try one of the above therapies that is easy to implement at home. Try 5-10 minutes of quiet or moving meditation (which could come from yoga, qigong, or tai chi). You could also perform some self-massage on the affected area using some healing salves or gels to increase the healing process. For this, I love using Badger’s Sore Muscle Rub. It has a nice soothing warming effect by using cayenne extract and it helps to ease some of the muscle tightness with it’s essential oils.
  • If it is tight muscle spasms you are experiencing, try some trigger point release. This is a technique in which you apply deep, constant pressure on the sore muscle spasm with your finger, elbow, thumb or whatever is most comfortable for you. It that is uncomfortable or you need to get deeper, you can use household items, such as a tennis ball, lacrosse ball, or golf ball. Hold each muscle spasm for about 10-90 seconds or until you start to feel some release in the tightness. You can either hold each with a constant pressure or use small, kneading, circular movements to help loosen. Again, whatever feels most effective for you.
  • For tight and sore muscles, you can try foam rolling for an at home self-massage that massage the muscles and the fascia in your body. Here is a link to show you how to get started.
  • If you are experiencing tight feet, arch pain, or a sharp pain in your heel, you may be on the verge of (or already experiencing) some plantar fascitis. Try stretching and self massage. Perform a standing calf stretch or a standing step stretch. To loosen up the arch, roll a golf ball under your foot with moderate pressure,or whatever pressure feels comfortable, for a 3-5 minutes. For better results, you can use a small water bottle with frozen water inside to add the cooling effect and calm down the inflammation. For heel pain, try some light massage over the painful area, again for 5 minutes or until it feels as though the pain is subsiding slightly.
  • For cuts and burns and scraps, there are a few easy home remedies to give you relief:
    • Mix three or four drops of lavender oil together with a few drops of coconut or tamanu oil, always after it is cleaned.
    • Cayenne pepper can be used on minor scrapes and scratches for quick relief, but never on open wounds. Cayenne contains capsaicin, which helps speed healing and blocks pain messages to the brain — wipe off when pain is lessened.
    • You can also try an aloe vera plant.  Break off a leaf and squeeze gel directly onto the affected area. Aloe vera seals the injury, relieves pain and provides quicker healing. Reapply 3-4 times daily.
    • Limes and lemons have been proven to have an antibiotic effect and can kill bacteria.
    • Tea tree oil is great because it is antiseptic, antimicrobial, and has many healing properties.
    • Arnica gel provides excellent pain relief and healing of cuts, scrapes, and burns.
  • If you got an upset stomach or nausea, try sniffing some lavender essential oil and/or ingesting real ginger. There are ginger chews and ginger snacks that can relieve an unsettled stomach. I also like using Doterra’s DigestZen for immediate relief in bloating, indigestion, and nausea. It is my go-to oil for motion sickness!
  • If you are looking for some over the counter products that are reliable and easy to use, I recommend the following:
    • Topricin for soothing relief associated with arthritis, lower back pain, carpal tunnel, fibromyalgia, or work and sports related injuries.
    • Arnicare by Boiron is an excellent homeopathic medicine to assist with pain relief, stiffness, swelling, and bruising.
    • Skin Gel by AloeLife is my go to for burns, wounds, and scars (and much more).

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How To Use Essential Oils For Stress, Emotions And Mental Clarity

Did you know that an estimated 75-90% of all doctors visits are stress-related?

That is a whopping number, yet many of us know we have chronic stress in our lives, but recognize it as merely a norm and something that will eventually pass. And, even less recognize it as a serious health concern that turn your daily energy and vitality upside down.

essential_oils

When it comes to stress and emotional health, more and more recognition has been given to alternative ways to working through the challenges — essential oils being a major forerunner. Regardless, relatively little research is available on aromatherapy. While more studies are being done, many have already shown aromatherapy’s benefits. Of the current research, here are some of the findings:

  • Aromatherapy can alter brain waves and behavior
  • Aromatherapy can reduce the perception of stress, increase contentment, and decrease levels of cortisol, “the stress hormone.”
  • Lavender essential oil has indeed been shown to reduce crying in infants and promote sleep in infants and adults
  • Different aromatherapy scents bring different effects in people
  • One study showed that aromatherapy massage can have some beneficial effects on anxiety and depression
  • Massage with aromatherapy provides stronger and more continuous relief from fatigue —especially mental fatigue— than massage alone.

In a hurry and want your emotion-balancing essential oils? Scroll down! 

Let me tell you a story…

As I awoke in the morning, I felt like I was at a crossroad. I knew that my life was taking a different turn and it was soon time to walk a different path. The thought of it all excited me at first, but then ripped at my heart and sent me on a rollercoaster of emotions — draining my energy and leaving me feeling fatigued and lost. Through all the invested years of coaching and counseling to work through life’s sticking points, never did I feel like I could “lose it” at any given moment. Why were the tools I learned not working?

I decided that it was time to follow my passion and leave what I knew, which can be scary when the unknown is like a dark hole. And even though that sense of excitement and passion ignited my heart’s fire, that fear could bring me to my knees and tears at any moment. I quit the security of my job and started a new life journey.

But this did not happen without many many mornings of tears and fears penetrating my thoughts. I just needed something to help me bridge the gap and help me alter my emotions and perceptions for long enough to create new, supportive thoughts that would help me get through my day.

Since I was a teenager, I was drawn to essential oils and enjoyed the smells of so many beautiful scents. I had lost the infatuation with them until, one day, I Google stumbled over some pure essential oils that sparked my memory of how much I enjoyed them. As I read more, I saw that many people were using them to work through many ailments, including emotional distress and fear and anxiety. I even saw that the company I was looking at made blends specific for different emotions. What the hell —it was worth a try, right?

Thank goodness I did because it was exactly what I needed to bridge my gap. Did I still have the emotions and fears and anxieties? Absolutely, but they were lessened for short periods of time — enough to allow me to create new uplifting thoughts so that, next time, the emotion did not seem to sting as hard or last as long.

How many times have you hit life’s obstacles or had emotional distress over accomplishing something that you KNEW would be healthy for you? How many times have you wished that you had something to help you bridge your gaps?

aromatherapy

Photo by Christin Hume on Unsplash

Aromatherapy

Aromatherapy is so easy and convenient, especially if you are busy and on-the-go! Here are a few of my favorite oils that have helped me in my above story and that I continue to use frequently. Even though these oils have many more benefits than emotional health, I focus on the emotional benefits below.

  • Rosemary- Associated with feelings of contentment, it has been shown to have positive effects on performance, mood, and memory. It helps to reduce cortisol levels and can be a great choice for de-stressing during the day when there is still work that needs to be done.
  • Lavender- Associated with feelings of contentment, improved cognitive performance and mood, it also has been connected to other mild sedative and calming effects. It helps to reduce cortisol, can soothe babies and new mothers, and can promote positive mother-infant interactions. Lavender is a go-to for helping to promote sleep or general relaxation which makes it helpful on days that you feel overwhelmed and overstimulated.
  • Peppermint- Associated with increasing memory and alertness, peppermint is a great pick-me up for tired, busy people, stressed out students, or when you just don’t feel like going to the gym or being active.
  • Ylang-Ylang- Associated with reducing stress, making it a good option for unwinding and de-stressing. But use this at the end of the day because it can also decrease alertness, lengthen processing speed, and impair the memory.
  • Lemon- Associated with antidepressant effects, it is a great choice for stress relief and mood enhancement.

Want more oils for SPECIFIC emotional challenges? Check out this in website!

How to use the oils

When using the oils for emotional balancing, these are my 3 favorite methods. Click the picture below to watch the short video! 

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You can also apply them topically to your pulse point, under your nose, on the soles of your feet, and even on your stomach. Simply add 1-2 drops of oil into a tsp of carrier oil and rub onto the skin.

Essential oils are easy to use and are being shown over and over to be effective in balancing emotions and decreasing stress. They may just be the tool that you were missing!


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