60-Second Inflammation Check

The 4 patterns this check looks for

You answer six quick questions about what you’ve tried and what’s bothering you most. Stiff mornings and that general achy feeling are often tied to everyday habits you can change. Your answers point to one of four patterns I see with clients, and you get one fix to start with today.

• Stiff in the morningsJoints and muscles that tighten up after hours of lying still.
• Sore for daysTraining that has jumped ahead of your recovery.
• An omega-3 gapVery little oily fish, nuts or seeds, and plenty of omega-6 from processed food.
• A plate working against youLots of ultra-processed food and added sugar.

Simple habits, starting today

1. Do 5 minutes of gentle mobility before you get going: ankle circles, knee hugs, cat-cow and shoulder rolls.
2. Take a 10-minute walk later in the day, or after your biggest meal.
3. Put oily fish like salmon, sardines or trout on your plate twice a week.
4. Add walnuts, chia or ground flaxseed to breakfast and cook with olive oil.
5. Swap one ultra-processed snack or sugary drink for fruit, nuts or yogurt with berries.

Want more? Read my anti-inflammatory diet guide, grab the anti-inflammatory grocery list, or see why you feel stiff in the morning.

When it’s more than a habit

This is a habit check, not a diagnosis.Please see your doctor if you have joint swelling, redness or heat, pain that wakes you at night, stiffness that lasts more than an hour each morning, or pain that lasts more than a few weeks — and straight away if soreness is severe or comes with dark urine.

Frequently asked questions