Stephanie Larmour Sanders

*Certified Life Coach* *Registered Dietitian and Functional Nutritionist* *Researcher* *Certified Diabetes Educator* *Anti-Inflammation Expert* *Gastric Bypass Specialist and Educator* *Rheumatoid Arthritis Specialist*

Reduce Inflammation Lifestyle Factors

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Chronic inflammation can have a profound affect on mind and body. Affirmations are a great way to attain and sustain a positive outlook. Explore my blog for daily affirmations, anti-inflammatory recipes and research- based evidence on inflammation reducing foods.

anti-inflammatory lifestyle factors, Blog Posts, Healthy Living, Latest blog

Foot Pain, Burning, or Nerve Pain?

byStephanie Sanders March 6, 2026 No Comments

How Nutrition, Supplements, and Lifestyle Can Reduce Inflammation and Support Healthy Feet

By Stephanie Larmour Sanders, MS, RDN, CDE, FNLP
Anti-Inflammatory Dietitian and Nutritionist

Why Foot Health Is a Window Into Whole-Body Inflammation

Many people assume foot pain is simply a mechanical issue caused by shoes, standing, or aging. In reality, research shows that chronic inflammation, metabolic health, and nutrient deficiencies often contribute to nerve pain, plantar fascia injury, and poor circulation in the feet. I have had my decades of foot pain, podiatrists have been my best friends. Every visit to the shoe store comes with so many decisions, and limited choices. I now take my feet health seriously.

Symptoms people commonly report include:

• burning feet
• tingling or numbness
• stabbing nerve pain
• plantar fasciitis
• cramps in the feet or toes
• slow healing or tenderness

These symptoms often appear when the body is experiencing elevated inflammatory markers such as:

C-reactive protein (CRP)
tumor necrosis factor-alpha (TNF-α)
interleukin-6 (IL-6)
advanced glycation end products (AGEs)

These markers increase when the body experiences:

• high blood sugar
• ultra-processed foods
• nutrient depletion
• sedentary lifestyle
• chronic stress
• toxic exposures

The encouraging news is that nutrition, targeted supplementation, and daily movement can significantly reduce inflammatory signaling and support nerve repair.

Nutrition Strategies That Support Foot Nerve Health

One of the most powerful ways to reduce inflammation affecting the feet is through a whole-food anti-inflammatory dietary pattern.

Focus on foods that support:

• blood sugar stability
• nerve repair
• circulation
• connective tissue strength

Anti-Inflammatory Foods to Emphasize

Vegetables
berries
wild fish
nuts and seeds
olive oil
avocado
legumes
whole grains
herbs and spices

These foods provide antioxidants that help reduce oxidative stress affecting nerve tissue.

Foods That Increase Inflammatory Markers

Excess sugar
refined carbohydrates
ultra-processed foods
industrial seed oils
frequent fried foods

These dietary patterns can increase AGE formation, which damages nerves and connective tissue.

Key Supplements That May Support Nerve Pain in the Feet

Supplements should be individualized and used with professional guidance, but research suggests several nutrients support nerve function, inflammation reduction, and connective tissue repair.

Alpha-Lipoic Acid (ALA)

Alpha-lipoic acid is widely studied for diabetic neuropathy and nerve pain.

Typical dosage used in studies: 300–600 mg per day

Potential benefits:

• improves nerve blood flow
• reduces oxidative stress
• supports mitochondrial energy production

Magnesium Glycinate or Citrate

Magnesium helps regulate nerve signaling and muscle relaxation.

Typical intake range: 200–400 mg per day

Benefits may include:

• reduced muscle cramps
• improved nerve signaling
• lower inflammatory markers

Vitamin B12 (Methylcobalamin)

Vitamin B12 is essential for myelin sheath protection, the protective layer surrounding nerves.

Typical supplemental range: 500–1,000 mcg per day

Low B12 levels are commonly associated with:

• neuropathy
• tingling
• burning sensations

Vitamin D

Vitamin D helps regulate inflammation and supports nerve and bone health.

Common supplemental range: 1,000–4,000 IU daily

Low vitamin D levels are associated with:

• musculoskeletal pain
• increased inflammatory markers

Testing blood levels is recommended to guide dosing.

Omega-3 Fatty Acids (Fish Oil)

Omega-3 fatty acids help reduce inflammatory cytokines.

Typical intake range: 1,000–2,000 mg EPA + DHA per day

Benefits include:

• reduced inflammation
• improved circulation
• support for nerve repair

Zinc

Zinc supports tissue repair and immune function.

Typical intake range: 15–30 mg per day

Zinc deficiency can impair wound healing and skin integrity in the feet.

Movement and Foot Exercises That Reduce Pain

The feet contain more than 100 muscles, tendons, and ligaments that support posture and balance. When these structures weaken, tension increases on the plantar fascia and surrounding nerves.

Strengthening and stretching exercises can reduce strain and improve circulation.

1. Toe Curl Exercise

Sit in a chair with your feet flat.

Place a towel on the floor and use your toes to scrunch the towel toward you.

Repeat: 10 repetitions per foot

Benefits:

• strengthens intrinsic foot muscles
• improves stability

2. Marble Pickup Exercise

Place small objects or marbles on the floor.

Pick them up using your toes.

Repeat:10–15 repetitions

Benefits:

• improves foot dexterity
• strengthens arch support muscles

3. Calf Stretch

Stand facing a wall.

Place one foot behind the other and gently lean forward.

Hold: 20–30 seconds

Repeat 3 times per side

Benefits:

• reduces tension on plantar fascia
• improves flexibility

4. Daily Walking

Walking is one of the most effective activities for maintaining foot health.

Recommended goal: 20–30 minutes most days of the week

Walking improves:

• circulation
• metabolic health
• nerve signaling

Additional Lifestyle Factors That Protect Nerve Health

Stabilize Blood Sugar

Blood sugar spikes can damage nerves over time.

Include protein, fiber, and healthy fats with meals to reduce glucose spikes.

Reduce Toxic Load

Certain chemicals can increase oxidative stress affecting nerve tissue.

Consider reducing exposure to:

• pesticides
• heavy metals
• endocrine-disrupting chemicals

Improve Circulation

Daily movement, hydration, and anti-inflammatory nutrition support healthy blood flow to the feet.

Practical Action Plan

To support healthy feet and reduce nerve pain, focus on these core habits:

Nutrition: Eat whole foods rich in antioxidants and fiber.

2. Supplement Support: Consider nutrients that support nerve repair and inflammation balance.

3. Daily Movement: Strengthen the feet and maintain circulation through walking and mobility exercises.

4. Metabolic Health: Keep blood sugar stable and reduce ultra-processed foods.

Final Thoughts

Foot pain is not always simply a mechanical issue. In many cases it reflects deeper metabolic and inflammatory processes occurring throughout the body. By addressing nutrition, nutrient status, inflammation, and movement, it is possible to support healthier nerves, stronger connective tissue, and better circulation in the feet. Small daily habits can create meaningful improvements in comfort, mobility, and long-term health.

Learn more about reducing inflammatory lifestyle factors

Visit:
StephanieLarmour.com

anti-inflammatory lifestyle factors, Blog Posts, Food, Latest blog, Prostate cancer Prostate Cancer

Prostate Cancer, Chronic Inflammation,and What We Can Still Influence

bystephanie February 25, 2026 No Comments

As a wife, a sister, and for my male friends and relatives, I am concerned about the men in my life.

Prostate cancer is common. In the United States, it accounts for approximately 27–29% of all new cancer diagnoses in men. About 1 in 8 men will be diagnosed during their lifetime.

Globally, prostate cancer represents roughly 14–15% of all cancers diagnosed in men, making it the second most commonly diagnosed cancer in men worldwide.

When detected early:

Localized prostate cancer has a 5-year survival rate greater than 99%
Regional (nearby lymph node) disease also carries very high 5-year survival
Distant metastatic disease has a lower 5-year survival (~38%), which is why early detection and comprehensive care matter

Cancer biology is complex. There is no single cause. But one piece of the terrain that continues to gain attention is chronic inflammation.

Chronic Inflammation and the Prostate

Inflammation is not always dramatic. It can be low-grade, Silent, Metabolic.

Chronic inflammatory signaling may influence:

DNA damage and repair
Immune surveillance
Hormone signaling pathways
Insulin resistance
Tissue microenvironment

This does not mean inflammation “causes” prostate cancer in a simplistic way. It means the environment in which cells live matters. And that environment is modifiable.

A 67-Year-Old Patient’s Story

A 67-year-old man came to me after a long medical journey.

He had his prostate removed. He went through radiation.
Later, cancer was found in the lymph nodes — stage 3 involvement.
He began ADT therapy (Lupron).

He was active. He gardened. He worked with his hands.

But he was overwhelmed.He asked one question: “What can I actually do now?” Not what can cure it. Not what can reverse everything.

What can I do? That question matters. Because even when cancer treatment is medical, terrain support is daily. Functional Health Care professionals focus on the terrain

What Changes on ADT (Lupron)

Androgen Deprivation Therapy lowers testosterone.

When testosterone drops, we commonly see:

Decrease in muscle mass
Increase in fat mass
Bone density decline
Increased insulin resistance
Higher cardiovascular risk
Fatigue

This is where inflammation management becomes even more important.

The goal is not extreme dieting, but to reduce the pro-inflammatory load.

The Action Plan: Simple, Sustainable, Evidence-Informed

Nothing dramatic.Just consistent shifts. What is recommended

1. Protect Muscle (High Priority on ADT)

25–35 grams of protein at each meal
High-protein breakfast maintained
Resistance training 2–3 times per week

Muscle is metabolic armor.

2. Increase Fiber Daily

The patient previously skipped lunch and drank 3 sodas per day.

We added:

Greek yogurt + walnuts + berries
One apple mid-day
Beans or lentils several nights per week

Fiber supports:

Gut microbiome balance
Hormone metabolism
Blood sugar stability
Inflammatory regulation

3. Replace Sugar-Sweetened Beverages

We used a step-down method:

Week 1: 3 sodas → 2
Week 2: 2 → 1
Then sparkling water with lemon.

No shock. Just reduction.

4. Bone Protection

With ADT, bone health is not optional.

I recommended:

Vitamin D testing
Adequate dietary calcium
Weight-bearing movement
DEXA monitoring through oncology

5. Reduce Processed Meats Most Days

Bacon and sausage were daily habits.

We shifted to:

Eggs + yogurt
Fish twice weekly
Beans added regularly
Processed meats occasionally, not daily

Reduction, not perfection.

What This Is Not

This is not blame.
This is not “lifestyle caused cancer.”
This is not a promise of cure.

This is about influence.

The Pro-Inflammatory Reduction Framework™

In my work, I focus on identifying and reducing pro-inflammatory lifestyle factors across:

Nutrition
Blood sugar stability
Gut health
Environmental exposures
Stress regulation
Movement
Sleep

We cannot control everything about cancer.

But we can support the terrain in which healing, recovery, and long-term resilience occur.

And that matters.

References

American Cancer Society. Prostate Cancer Survival Rates.
https://www.cancer.org/cancer/types/prostate-cancer/detection-diagnosis-staging/survival-rates.html

American Cancer Society. Key Statistics for Prostate Cancer.
https://www.cancer.org/cancer/types/prostate-cancer/about/key-statistics.html

International Agency for Research on Cancer (WHO). Global Cancer Observatory.
https://gco.iarc.fr

Centers for Disease Control and Prevention. United States Cancer Statistics – Prostate Cancer.
https://www.cdc.gov/cancer/prostate/statistics

National Cancer Institute. Prostate Cancer Treatment (PDQ®).
https://www.cancer.gov/types/prostate

Blog Posts, Food, Latest blog, Mindset

Is Your Job Quietly Increasing Your Inflammation?

byStephanie Sanders February 18, 2026 1 Comment

What Different Work Environments Expose Us To — and How to Reduce the Load

I was eating clean, Exercising, reading research papers at night like they were mystery novels.

There was a season in my life when I was doing “everything right.”

It took me years to understand something simple but profound:

And yet, my skin was burning.
My joints were aching.
My energy was unpredictable.

It wasn’t just what I was eating.

It was what I was breathing.
What I was touching.
What I was exposed to — day after day.

When we talk about inflammation, we often talk about food.

But your body lives somewhere for 30–50 hours a week.

Your lungs are there.
Your nervous system is there.
Your metabolism is responding in real time.

So today, I want to gently explore something most people never calculate:

Occupational inflammatory load.

Not to create fear.

But to create awareness — and practical action.

A Simple Truth About Exposure

Exposure alone does not determine outcome.

It is: Exposure × Duration × Metabolic Resilience × Sleep × Stress Regulation

You may not control your profession.

But you can absolutely influence resilience.

Let’s look at some common environments.

Concrete Workers — Dust, Diesel & Skin Exposure

What May Be Present:

Crystalline silica dust
Cement particles (alkaline skin irritant)
Diesel exhaust
Heavy equipment emissions

Fine dust can irritate lungs over time.
Wet cement can compromise skin barrier.

Reduce the Load:

At Work

Proper respirator (fitted, not decorative)
Gloves consistently
Wet-cutting methods when possible

At Home

Shower before family contact
Separate work laundry
Increase antioxidant-rich foods
Stay hydrated

Small reductions matter.

Firefighters — Smoke & Circadian Disruption

What May Be Present:

Combustion byproducts
PFAS (in certain foams and gear)
Diesel exhaust
Night shifts

Shift work alone can affect glucose metabolism.

Add chemical exposure and the load increases.

Reduce the Load:

At Work

Immediate decontamination
Wash turnout gear regularly

At Home

Stabilize blood sugar
Prioritize sleep protection
Increase fiber intake

Resilience is built off shift.

Office Workers — The Invisible Metabolic Load

Office environments feel safe.

But prolonged sitting and chronic stress quietly affect:

Glucose regulation
Cortisol patterns
Inflammatory signaling

Reduce the Load:

Stand every 45–60 minutes
Walk after meals
Strength train 2–3x weekly
Bring whole-food lunches
Reduce evening blue light

Movement is anti-inflammatory medicine.

Hairdressers & Manicurists — Chemical Inhalation

Repeated exposure to:

Formaldehyde releasers
Toluene
Fragrance compounds
Acetone vapors

Reduce the Load:

At Work

Gloves consistently
Ventilation systems
Mask during chemical treatments

At Home

Cruciferous vegetables
Adequate protein
Hydration

Your liver works hard. Support it gently.

Healthcare Workers — Chemical and Emotional Stress

Common exposures include:

Cleaning agents
Sterilizing chemicals
Shift work
Emotional strain

Chronic stress itself is pro-inflammatory.

Reduce the Load:

Change out of scrubs immediately
Fragrance-free personal products
Protein at every meal
Sleep protection

Immune resilience requires metabolic resilience.

Truck Drivers — Diesel and Sedentary Stress

Diesel exhaust
Long sitting hours
Irregular eating
Sleep disruption

Reduce the Load:

Cabin air filters
Pack balanced meals
Walk during stops
Keep resistance bands in cab

Small steps create long-term protection.

The Big Picture

You are not powerless.

The goal is not elimination.

The goal is reducing total load.

When you:

Stabilize blood sugar
Increase fiber
Sleep consistently
Regulate stress
Support detox pathways

You change the equation.

Identify
Reduce
Replace
Rebuild
Sustain

That is how we lower inflammatory burden — even inside imperfect environments.

Look to my social Media posts for the quiz that can identify your risk.

Blog Posts, Food, Mindset, Recipes anti-inflammatory recipe, histamine symptoms and solutions

Burning Skin After Meals? The Histamine Connection Hiding in Plain Site

byStephanie Sanders January 12, 2026 No Comments

Author’s Note

“I lived with histamine reactions long before I had language for them. Burning skin, unpredictable symptoms, and a sense that my body was a step ahead of explanation.” The piece is not written from theory alone, but from decades of lived experience, observation, and finally, clarity. If parts of this feel familiar, you are not imaging it.

“Come back to me when you are really on fire.” These were the words my primary care physician said to me.

At that time, I was already very familiar with the sensation of burning skin, flushing, and digestive chaos. A body that reacted like it was under attack, often after meals that looked perfectly reasonable on paper.

I had been living with these symptoms for over 75 percent of my life.They were dismissed, minimized, or explained away. By my 40s and 50s, what had once been monthly became weekly, then daily.

What finally changed things was not one magic test or prescription. It was understanding histamine, the DAO enzyme, and how my gut was quietly amplifying everything.

What Histamine Intolerance Actually Is

Histamine is a natural compound involved in digestion, immune response, and nervous system signaling. It is not the enemy.

Problems arise when histamine builds up faster than the body can break it down. This imbalance may be influenced by reduced activity of the enzyme diamine oxidase(DAO), increased histamine intake from food, increased histamine released from mast cells, or a compromised gut lining that allows inflammatory compounds to pass more easily into circulation.

Unlike classic food allergies, histamine intolerance is dose dependent. You may tolerate a food one day and react the next depending on your total histamine load. Think of it less like a switch and more like a bucket. Once it overflows, symptoms appear.

Burning Skin and other Clues Your Body is Giving you

Histamine intolerance often looks scattered, which is why it is frequently misunderstood. Common symptoms include burning, itching, or flushing of the skin, unexplained rashes, headaches or migraines, nasal congestion without infection, bloating or diarrhea, rapid heart rate, anxiety, a wired-but-tired feeling, and poor sleep quality. Burning skin is linked to histamine’s effects on blood vessels and nerve endings. You can feel inflamed even when nothing is visible on the surface, which makes it difficult to explain and easy for others to dismiss.

The Low Histamine Diet: Strategic, Not Restrictive

A low histamine diet focuses on lowering total load rather than eliminating enjoyment.

Foods Often Better Tolerated

Freshly cooked meats and poultry
Fresh or immediately frozen fish
Eggs
Most Fresh vegetables
Apples, pears, blueberries
Rice, quinoa, oats
Olive oil and coconut oil

Foods Commonly Problematic

Aged cheeses
Fermented foods such as vinegar, Kombucha, sauerkraut, and yogurt
Processed or cured meats
Alcohol, especially wine and beer
Tomatoes, spinach, eggplant, avocado
Leftovers stored for extended periods
Long simmered broths and bone broth

Freshness matters more than most people realize. Histamine increases as food ages, even in the refrigerator. Many reactions come not from what you eat, but when it was prepared.

Sometimes it is not the recipe that causes the reaction, it is the fact dinner is reheated instead of freshly made.

Cooking for Calm

Think sauteed chicken, with olive oil and herbs. Steamed vegetables finished simply. Warm grains paired with fresh protein. Nothing flashy, yet deeply satisfying. This approach shifts food from something to brace for, into something that feels safe again.

The DAO Enzyme: Your Quiet Kitchen Helper

DAO, short for Diamine Oxidase, is an enzyme in the digestive tract that helps break down histamine from food before it enters circulation.

When DAO activity is low, even modest amounts of histamine can create outsized reactions. Stress, nutrient deficiencies, medications, and gut inflammation may all interfere with this process. Some people benefit from DAO enzyme supplements taken before meals.This tends to work best when combined with dietary changes and gut support rather than used alone.

Why the Gut Changes Everything

When the intestinal lining becomes more permeable, often referred to as leaky gut, histamine and inflammatory compounds pass through more easily. This may amplify skin symptoms, reduce DAO production, and increase mast cell reactivity. It also explains why digestion and skin often flare together. Healing the gut often calms histamine responses over time, making food feel safer again.

A Real-World Kitchen Insight

Food and symptom tracking revealed a clear pattern. Burning skin showed up more often after leftovers, slow-cooked meals, or fermented ingredients were consumed. Meals cooked fresh and eaten soon after, were far more forgiving. This is not about food fear. It is about understanding timing, preparation, and cumulative exposure.

Low Histamine Recipe Box

Simple Herb Chicken With Zucchini

Serves: 2

Cook time: 15 minutes

Prep time: 10 minutes

Ingredients

2 fresh chicken breasts
1 tablespoon olive oil
1 small zucchini, sliced
1 tablespoon fresh parsley or basil
Sea salt to taste

Instructions

Heat olive oil in a skillet over medium heat
Add chicken and cook until just done, turning once.
Remove chicken and keep warm
Lightly saute’ zucchini in the same pan for 3-4 minutes.
Return chicken to pan, sprinkle with herbs and salt
Serve immediately

Why this works

Fresh protein, gently cooking, simple ingredients, and no fermentation keep histamine load low while supporting digestion.

Final Bite

A low histamine approach is not a forever diet. It is a reset. For many people, it creates the breathing room the body needs to calm inflammation, support the gut, and gradually expand food tolerance again. When food stops feeling like a gamble, eating becomes enjoyable instead of something to brace for. That is the real goal.

Free Resource

Low Histamine Starter Guide

A gentle, kitchen -focused guide to help you reduce reactions and feel more confident with food.

To receive the free guide, email:

Stephanielarmoursanders@gmail.com or provide a comment, on this article.

You will receive the guide directly in you inbox.

Thank you for your attention, and wishing you the best of Health in 2026 and beyond. Healing happens, sometimes slower than we expect. There is always hope.