their fingers. Swimmers can develop shoulder pain. Even if you’re not an athlete and have no occupational risk, pay attention to the mechanics of how you sit and sleep. Something as simple as opening jars without an assistive device may cause joint problems later in life. Your food and seasoning choices matter because they can either help or aggravate painful inflammation. There’s evidence that the Mediterranean diet— which is heavy on fruits and vegetables, and light on meats and sugary sweets— is beneficial. But, we’re all busy, so let’s simplify our approach.
>> DEVELOP A HEALTHY MEAL ROTATION. Get really good at making seven or eight meals, so you don’t stress about how to make them. Always keep the ingredients on hand. That way, you’ll be less tempted to buy fast food instead of cooking. >> MAKE SALAD WITH OLIVE OIL ONE OF YOUR STAPLES. Uncooked olive oil, a Mediterranean diet staple, has numerous health benefits. But because olive oil starts to break down at higher temperatures, use coconut oil for sautéing. It has a similar fatty acid profile to olive oil.
>> EXPERIMENT WITH VEGETABLE LASAGNA. You get many nutrients from the tomato sauce, and you can hide a lot of vegetables in the lasagna.
>> COOK WITH TURMERIC OR GINGER ONCE OR TWICE A WEEK. These are delicious anti-inflammatory spices. Cooking the turmeric with oil releases the beneficial curcumin and makes it more bioavailable. As a general rule, it’s better to get these beneficial compounds through foods rather than supplements. You get only a tiny fraction of the health benefits from supplemental turmeric. Supplemental ginger works similarly to aspirin in the body, and can cause the same type of stomach upsets.
>> RE-THINK YOUR BREAKFAST. The typical American breakfast is very high on the glycemic index. Swapping cereal, breads, waffles, and muffins for something healthier is often the biggest change people can make. Spread fresh avocado onto sourdough bread, add seasoning, and you’re good to go. It’s very convenient, and as a bonus, sour-