I am finally back on the blog this week with a new blog post. I’ve definitely been craving to quietly sit and write on the blog. I’ve been finishing up the final details so I can finally open enrollment for back pain bootcamp. It’s been months now that I’ve been preparing to share all my tools, workouts and recovery routines with all of you and It’s finally coming to realization 🙂 You’ll be able to conquer back pain through daily routines, and have me coach you through them. I cannot wait to take you on this journey.
This blog post has been on my to-do list for a while now. Though I already have shared with you a supplementation guide, I never really shared the ones that I have been personally taking. During the past years I’ve tried several types of supplements (aka loads of money spent on them). Today, I try my best to consume most of the essential nutrients from food sources, and only supplement when needed.
In the video below I list each one of the foods and supplements I currently take (which is not a long list), and I also explain how to easily incorporate them into your diet. If you can’t watch the video right now. I will list them all below the video 🙂
PS: I am not affiliated with any brands or products show in the video (meaning I’m not getting paid by them to show their products in the video). They are just products I’ve been buying for a while, and I trust. You can of course choose whatever brand you trust that is available in your country. In the spirit of full disclosure, the links below are amazon affiliate links so if you purchase through them, I get a small commission from amazon.
Powerful superfoods and supplements to beat inflammation
Bone Broth: Bone broth helps repair the gut, and improves joint health. It also boosts the immune system. It is nutrient dense and super easy to digest. Making bone broth is actually easier than you may think. I’ve avoided making it for so long now until I realized that it actually only takes few minutes to prepare. Simply gather all the bones you have (including cartilage, marrow, ligaments, tendons) and some vegetables. To make bone broth, water and bones are all you really need, but let’s be real…those don’t sound too tasty. I’ve actually forgot to add veggies once and I ended up with the most disgusting thing ever LOL. Not gonna lie.
So gather all your bones and veggies (I use carrots, celery, onion), herbs (cilantro), and salt. Throw everything in a slow cooker or pot, fill up with water, and simmer for up to 24 hours. You can even let it simmer for more than that. The bones and ligaments will release amazing healing compounds like collagen and glutamine. The amino acids in the broth will also help reduce inflammation, and boost your immune system. The collagen is easily absorbable to help restore cartilage in the joints. There are collagen protein products that I have tried before, but to be honest, there is nothing like home-made bone broth. I can feel its soothing effect immediately.
If you’re also having issues with digestion, bone broth will help you restore gut health. You can read more about my experience with the gut healing protocol here.
MSM Pure Powder : sulfur has similar benefits to bone broth, in that it improves your immune system function and helps lower inflammation in the joints. sulfur is the 4th plentiful mineral in our bodies and it’s needed for many different functions. It’s usually taken by people who have arthritis and degenerative joint disease because it helps form connective tissue and repair joints. It’s also supposed to increase flexibility and help restore collagen production. So if you’re experiencing stiffness and joint pain, you may want to check out MSM powder.
Vitamin C and Magnesium: the only vitamin and mineral I personally take. I try to eat as healthy as possible to get most of my vitamins and minerals from food sources (usually vegetable juice).
Aloe Vera: Best known for its anti-inflammatory benefits. Aloe Vera has been shown to have properties that help regenerate joints and normalize the pH balance helping the body heal.
Beet Crystals: If you want to include more beets into your diet, check out this super cool product I recently found out about. I simply mix this with yogurt.
Ginger and Turmeric: I could fill up this whole page with the benefits of ginger and turmeric. There is a lot of research out there that shows how powerful they are to reduce inflammation and improve health. I like to add these to my vegetable juice.
Probiotics: If you are trying to heal your gut, and pelvic inflammation, especially if the pain come with bloating, then know that probiotics may seriously help you. I’ve finally find one that really worked well for me. You should research the different types, as each usually has different strains of good bacteria. I am currently using ultimate flora – critical care, and plan on going on maintenance mode after that. I’ll list the brand I use below (again, not affiliated with the brand).
Omega 3 s: It’s very important to consume enough Omega-3s when you are experiencing inflammation, and joint pain. In general, omega-3s are needed for optimum health. You can get your omega-3 dose from health source, or a supplement. I personally like to take it in the form of food. Besides oily fish that are rich in omega-3s (salmon, sardins), chia seeds are also loaded with omega-3s. They are also rich in antioxidants and fiber.
That’s it! It’s not a very long list as I mentioned I try to get most of my nutrients and vitamins through whole foods. I know it take time and effort to take in your needed supplements but try to place them in places where it’ll be easier to see them. For example, I place the probiotics close to my eggs (so I remember to grab them when I want to make breakfast), the magnesium by my bed, and I always make sure I have a glass bottle of broth in the fridge. I try to juice every day (or every second day), and when I do I throw in ginger, turmeric (if I have it), and aloe vera. It’s all making finding a system that works for you.
It’s also all about finding the right supplements that will work for you in the long run. You don’t have to buy so many if you’ll just forget to take them in. If all you feel comfortable with today is bone broth, then so be it. Remember, less is always more 🙂
PS: Click here to join the Bootcamp!
Hey! My name is Sofia and I’m here to help you eliminate lower back pain and piriformis syndrome without spending years in pain stuck in temporary fixes. Click here to learn more about me and how I can help you…