A Dietitian Explains What Is Actually True

By Stephanie Larmour Sanders, MS, RDN, CDE, FNLP
Anti-Inflammatory Dietitian & Nutrition Educator

Nutrition advice can feel overwhelming. One week a food is considered healthy, and the next week it is labeled harmful.

Many of these claims are based on popular diet trends rather than scientific evidence. Unfortunately, nutrition myths can create confusion and may even lead people away from habits that support long-term metabolic health.

Understanding the difference between myths and evidence-based nutrition can help reduce chronic inflammation, a key contributor to many modern diseases.

Visual Guide: Factors That Fuel Chronic Inflammation

Figure 1. Lifestyle factors that contribute to chronic inflammation.

Myth vs Truth: Clearing Up Common Nutrition Confusion

Myth 1

All calories are the same

Truth

Calories from nutrient-dense foods provide vitamins, minerals, fiber, and antioxidants. Highly processed foods often provide calories with little nutritional value and may contribute to metabolic imbalance.

Myth 2

Fat makes you gain weight

Truth

Healthy fats play an important role in hormone production, brain health, and absorption of fat-soluble vitamins. Sources such as olive oil, nuts, seeds, avocados, and fatty fish can support metabolic health when consumed in balanced amounts.

Myth 3

Skipping meals helps with weight loss

Truth

Skipping meals can disrupt blood sugar balance and increase hunger later in the day. Balanced meals spaced throughout the day may help maintain steady energy and prevent overeating.

Myth 4

Carbohydrates are unhealthy

Truth

Whole-food carbohydrates such as vegetables, fruits, legumes, and whole grains provide fiber and important nutrients. The concern is not carbohydrates themselves but highly refined carbohydrates and added sugars.

Myth 5

Gluten-free foods are always healthier

Truth

Gluten-free diets are essential for individuals with celiac disease or gluten sensitivity. However, many gluten-free packaged foods are highly processed and may contain refined starches and added sugars.

Myth 6

Eating late at night causes weight gain

Truth

Weight gain occurs when calorie intake consistently exceeds energy needs. Meal timing is less important than overall diet quality, portion balance, and lifestyle habits. However it is recommended to stop eating 2 -3 hours before going to sleep. This allows your body to prioritize physiology repair over processing foods. Key benefits are improved sleep quality, better blood sugar management, and increased fat burning. The body transitions to using stored energy rather than just consumed food.

Myth 7

All processed foods are unhealthy

Truth

Processing exists on a spectrum. Minimally processed foods such as frozen vegetables, yogurt, or nut butter can be nutritious and convenient. The goal is reducing ultra-processed foods.

Myth 8

Protein alone builds muscle

Truth

Protein supports muscle repair, but muscle growth requires both adequate protein intake and resistance exercise.

Myth 9

Organic food is always healthier

Truth

Both organic and conventionally grown foods can contribute to a healthy diet. The most important factor is eating a variety of whole, nutrient-dense foods, and reducing the toxic load from all sources.

Myth 10

Everyone must drink eight glasses of water a day

Truth

Hydration needs vary depending on body size, climate, activity level, and overall health. Many foods, especially fruits and vegetables, also contribute to daily fluid intake. When you eat your water in the form of fruits, vegetables this may help with staying hydrated.

Why Nutrition Myths Matter

When nutrition advice focuses on restrictive rules rather than balanced habits, it can distract from the lifestyle patterns that truly influence health.

Chronic inflammation is influenced by multiple factors, including:

• dietary patterns
• blood sugar balance
• gut health
• sleep and stress
• environmental exposures
• physical activity

Improving these areas can help reduce inflammatory stress and support long-term health.

A Practical Approach to Reducing Inflammation

Instead of focusing on diet trends, consider these foundational principles:

• prioritize whole, minimally processed foods
• include fiber-rich vegetables and fruits
• choose healthy fats
• maintain stable blood sugar through balanced meals
• support gut health with diverse plant foods

These principles form part of the Pro-Inflammatory Reduction Framework™, which helps individuals identify and reduce lifestyle factors that contribute to chronic disease.

Learn More

If you would like to learn more about identifying hidden inflammatory lifestyle factors, visit:

StephanieLarmour.com

Sources

Bourgeois CR. Nutrition Myths Dietitians Want You to Stop Believing. Health.com, 2026.

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