The Autoimmune Family With Vanessa Bond

The Autoimmune Family With Vanessa Bond To schedule a complimentary call, visit my website: https://www.bondwithhealth.com/contact

I help clients over 40 with autoimmune arthritis reduce inflammation, pain and fatigue by addressing the metabolic, digestive, and immune drivers of disease through personalized functional nutrition. My mission is to bridge the gap between the medical and natural community so you have effective and science-backed tools to help you lower inflammation and have more control over your body and health.

I've had elevated Rheumatoid Factor since my early 20s. Today, I'm 55 with a "suspected" DX of psoriatic arthritis, but ...
07/27/2026

I've had elevated Rheumatoid Factor since my early 20s. Today, I'm 55 with a "suspected" DX of psoriatic arthritis, but no official diagnosis. Movement has been a key part in keeping chronic pain, fatigue and inflammation under control.

My personal favourites (for me) have unique benefits when it comes to sources of inflammation that can feed into flares.

Dance and Swimming (somatic based movements for the nervous system)
Rhythmic, Low Intensity Cycling (cardio, lymphatic and musculoskeletal health)
Hiking and Walking vs Alpine Skiing (connecting to nature and not breaking legs)
Yoga (calming and energizing at the same time)
Weights (improved muscles to protect joints, bones and metabolic health)

Just like anything in life, your exercise routine should upgrade to meet you where you're at. Intention will win over intensity each and every time!

Keep walking, running, swimming, hiking, skiing, golfing, riding, humming and dancing towards your big, beautiful life. It's worth it.

07/23/2026

You’re trying to walk more but hitting 10k steps a day isn’t realistic when you have an autoimmune disease like rheumatoid arthritis, mixed connective tissue disease, psoriatic arthritis, MS or one of the dozens of diagnoses that come along with.

That’s why I love Japanese Walking and have a whole guide on how to get started in the Integrative Autoimmune Membership (my autoimmune membership for women over 40).

Here’s the basic framework: 3 minutes stroll and 3 minutes as fast as you can go. You can adapt the speed and time based on how you’re feeling and still get benefits.

Better cardiovascular health
Improved oxygen use (=energy!)
Better blood sugar control
Improved leg strength (joints)
Higher metabolic rate post walk

Start small and work up. Add a weighted vest for an advanced version.

Your body. Flexibility to move the way you want and need. And you can apply this to other exercises. So good.

Have you tried?

07/21/2026

“Mobility” was identified as one of 2026’s top exercise trends. If you can’t move, you can’t thrive. Which is why it’s been a core part of our recommendations to our autoimmune clients for years.

We understand the common hot spots that limit activities for our members with autoimmune diseases like rheumatoid arthritis, Ankylosing spondylitis, psoriatic arthritis, MS and the dozens of diagnoses under the rheumatic and neuromuscular umbrellas.

Shoulders, neck, arms/hands, hips, knees, feet and ankles.

When you address these areas in a mindful way, you open the door for different types of activity that feels more like your old self.

Mobility exercises help reduce joint stiffness and range of motion by increasing synovial fluid production, which lubricates the joints. And when you improve mobility, you experience less stiffness and stronger support. 💪

The key to a good mobility class is expertise (your teacher), a nice warm up and then variations to adapt movements to your body, depending on how you’re feeling day-to-day. Never push through pain. Listen and honour thyself.

Many of our clients start with our mobility classes designed specifically for autoimmune hot spots for 30 days, and then move onto other techniques, coming back to these foundations whenever they need.

It helps build consistency and progress in a mindful, intentional way.

Have you ever tried mobility classes? Let me know in the comments.

You’ve heard the advice “Motion Is Lotion” for fatigue and inflammation in your joints and muscles.And you’re trying you...
07/20/2026

You’ve heard the advice “Motion Is Lotion” for fatigue and inflammation in your joints and muscles.

And you’re trying your best to stretch, walk and maybe do some classes.

But there are days when you’re too tired to tie your own shoes. And it hurts.

Rationally, you “know” you should keep at it, but your brain and body keep whispering, "Don’t exhaust yourself. You’re going to feel worse. Give yourself some rest."

Two things can also be true at the same time.

When you have high amounts of fatigue and sore joints/muscles, that’s your body’s way of asking for help. The right type of exercise (or movement) can actually help you move and feel better throughout the day. The wrong type can set you back.

It all comes down to supporting the lymphatic and nervous systems in the right way ... two powerful, influential systems on your immune response and metabolic health, which then influence your levels of fatigue, pain and inflammation.

That's why I lean on my partners Kristin Wedding and Loraine Burt for guidance. Together, they have over 1600 hours of professional training, 30 years experience in working with women AND their own diagnoses of MS, Hashimoto's and EDS. They understand the nuances of pain and fatigue for autoimmune bodies.

And what it takes to live well with a chronic illness.

Our favourites combine deep lymphatic work with nervous system support, like gentle or somatic yoga, tai chi, swimming, short qi gong sessions and rhythmic movements. Add on intentional breathwork and you experience not just cardio-immune-metabolic benefits, but comfort in knowing you're supporting your body in the right way.

Curious. Have you tried any of these and how do they help? If not, comment STRESS below and I’ll send you my free stress guide that includes education on how the nervous system impacts pain and fatigue.

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Toronto, ON

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Tuesday 12pm - 7pm
Wednesday 12pm - 7pm
Thursday 9am - 2pm

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