Inflammation in the body can be as a result of an infection, an auto immune reaction or an allergy.


Inflammation is a natural response to an injury or an infection and you will notice a swelling of that area and it may not function properly for instance round a knee joint which will result in you not being able to bend the knee fully.

There are certain foods that you can avoid to help with inflammation and also foods that have an anti inflammatory effect.

Foods to Avoid Are:

Wheat and Gluten, dairy, sugar, dairy, some people also need to think about taking out nightshade foods such as peppers, aubergine and red tomatoes, processed foods and prepared frozen meals.  It is also best to avoid alcohol and smoking.

Foods to Eat More of Are:

Fruits and vegetables, garlic, cranberry juice, tart cherry juice, ginger and turmeric, fish for omega 3 fats or take a supplement or flax seeds are also a good source of omega 3, cayenne pepper, black pepper and cloves.

Some herbs and Supplements you can take are:

Astaxanthin – which is a powerful antioxidant and found in salmon, lobster, shrimp

Boswellia – a strong anti inflammatory which can be combined with astaxanthin and turmeric

White Willow Bark – can ease aches and pains, aspirin comes from white willow, however is a mild blood thinner

Ruta – can be used for tendon pain especially in the achilles, feet, hips, wrists and areas near the other joints

Arnica – has been used for centuries to treat general pain. Can be taken orally or applied topically

Please check with your doctor before starting to take any herbs or supplements.

For pain and inflammation you can make a tea with turmeric.  Turmeric has been clinically proven to reduce arthritic pain and promote flexibility.

Golden Milk Recipe

Makes 2 total cups – 16 servings or a 1/2 month supply at a cup a day.  This is the turmeric honey concentrate mixture you will use to add to the milk.

480ml/2 cups of filtered water
25g/1/4 cup of turmeric powder – use a good quality turmeric
2 TBS of dried ginger powder – optional but also good for inflammation
1 teaspoons of ground black pepper
100g/1/2 cup honey (after boiling / reduction)

Bring water to a boil in a sauce pan – then turn to slow boil.  Add all ingredients to slow boiling water, except for honey, and mix well.  Maintain a slow boil and stir periodically as the mixture thickens a bit.  IMPORTANT: It is important that the water slow boil / cook for 15 minutes to allow the turmeric to go from 1% in solution to 12% in a bio-available solution.  After 15 minutes, turn off the heat, add the honey, mix well and allow to cool.

NOTE: if using raw honey, allow mixture to cool to near room temperature before mixing with raw honey.

Place in a 16 oz. glass mason jar and allow to cool then store in refrigerator.


240ml/1 cup of almond milk
1 tsp coconut oil
1/2 tsp. vanilla extract (optional)
2 Tbsp turmeric honey concentrate from mason jar (provides approx. 3/4 tsp of bio-available turmeric and a 3/4 tsp. of honey per cup – stir or shake before dispensing from mason jar).

Hot – Combine all the ingredients in a saucepan (never microwave). Turn the heat to low. While heating make sure to stir frequently and do not allow the mixture to boil. Add additional honey if necessary for your taste.

Cold: skip the coconut oil and add all other ingredients and stir well – add to smoothies as well for the anti-inflammatory benefits daily and to change it up.


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