Stephanie Larmour Sanders MS, RDN, CDE, FNLP
Clinical Dietitian, Certified Diabetes Educator, and Functional Nutritionist
Anti-Inflammatory Dietitian and Nutritionist

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Introduction: Blood Sugar Is a Clue

When people hear the word diabetes, they often think only about sugar. But diabetes is not only about sugar.

It is also about how the body uses insulin, how cells respond to insulin, how blood sugar moves into the cells, and how long-term inflammatory stress may affect the body over time.

The American Diabetes Association explains that in type 2 diabetes, the body does not use insulin properly, a process known as insulin resistance. Over time, the body may need more insulin to help manage blood glucose levels. (American Diabetes Association)

The Center for Disease Control (CDC) also explains that when the body is exposed to too much blood sugar over time, insulin resistance can develop. (CDC)

From my perspective as a Clinical Dietitian, Certified Diabetes Educator, and Functional Nutritionist, this is where we need to become detectives.

Because blood sugar changes do not usually happen in isolation.

They may be connected to:

These symptoms can feel random.

But often, they are clues.

And clues deserve attention

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What Is Insulin Resistance?

Insulin is a hormone that helps move glucose, or sugar, from the bloodstream into the cells where it can be used for energy.

When the cells do not respond well to insulin, the body has to work harder to move glucose out of the blood. That is called insulin resistance.

The National Institute of Diabetes and Digestive and Kidney Diseases explains that insulin resistance means the body does not respond to insulin the way it should, and this can lead to higher blood glucose levels. (NIDDK)

At first, the body may produce more insulin to compensate.

But over time, blood sugar may rise.

This is one reason type 2 diabetes can develop slowly, often over years.

That question opens the door to a bigger conversation.

Food matters.

Sleep matters.

Stress matters.

Movement matters.

Muscle matters.

Inflammation matters.

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How Inflammation Connects to Diabetes

Inflammation is part of the body’s normal healing process. If you cut your finger or fight an infection, inflammation helps protect and repair the body.But chronic low-grade inflammation is different. That type of inflammation can continue quietly in the background and may contribute to metabolic stress.

Research has linked chronic low-grade inflammation with insulin resistance and type 2 diabetes risk. A review in Type 2 Diabetes Mellitus, Oxidative Stress and Inflammation notes that low-grade inflammation is associated with the risk of developing type 2 diabetes and may contribute to insulin resistance. (PMC)

Another review from the National Institutes of Health describes the connection between obesity, inflammation, and insulin resistance, noting that pro-inflammatory cytokines may interfere with insulin signaling in tissues such as muscle, liver, and fat tissue. (PMC)

This does not mean inflammation is the only cause of diabetes. It means inflammation may be one important part of the larger picture.

This is why I believe we need to look at the whole person.

Not just the number.

Not just the diagnosis.

The whole person.

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Why Blood Sugar Swings Can Feel So Loud

Blood sugar changes can affect how a person feels during the day.

Some people notice they feel tired, foggy, hungry, shaky, irritable, or anxious when blood sugar is not steady.

That does not mean every symptom is caused by blood sugar.

But it does mean blood sugar can be an important clue.

A health detective does not blame the body.

A health detective asks better questions.

What did I eat?

Did I include protein?

Did I include fiber?

Did I sleep well?

Was I under stress?

Did I skip a meal?

Did I eat mostly refined carbohydrates?

Did I move my body today?

These questions help us begin connecting the dots.

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Food Patterns That May Increase Inflammatory Load

Food does not need to be perfect.

But food patterns matter.

Some food patterns may add more stress to blood sugar and inflammatory load, especially when they happen repeatedly over time.

This is not about shame.

This is about awareness.

Because the goal is not to eat as little as possible.

The goal is to nourish the body in a way that supports steadier blood sugar, better energy, and lower inflammatory load.

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Side-by-side comparison: blood sugar roller coaster meal vs steady support meal.

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How to Build a Blood Sugar-Supportive Plate

A blood sugar-supportive plate does not have to be complicated.

Start with the basics. Protein helps with fullness and muscle support. Fiber helps slow digestion and supports gut health. Healthy fats help with satisfaction. Colorful plants provide nutrients and phytonutrients. Slow carbohydrates can provide energy when paired with protein, fiber, and fat.

The goal is not restriction but support

Blood Sugar-Supportive Plate

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Lifestyle Factors That Affect Blood Sugar and Inflammation

Blood sugar is not only about food.

-The body is connected.

-Poor sleep can affect cravings and hunger.

-Chronic stress can affect blood sugar regulation.

-Low muscle mass can affect glucose storage and metabolism.

-Inactivity can make insulin resistance worse.

-Hydration and meal timing can also influence how people feel.

-This is why I teach people to look at patterns.

-A single meal matters less than the pattern.

-A single night of poor sleep matters less than the pattern.

-A stressful day matters less than chronic stress without recovery.

Health detectives look for patterns.

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The Role of Muscle in Blood Sugar Support

Muscle is one of the most important places where the body stores and uses glucose. This is why movement and strength training matter. For many adults, especially as we age, preserving muscle becomes an important part of metabolic health. This does not mean someone has to go to a gym for hours. It can begin with walking, gentle strength exercises, swimming, resistance bands, gardening, or working with a qualified professional.

The goal is to keep the body active, supported, and capable. Movement is not punishment. Movement is support.

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What I Want You to Remember

If you are living with blood sugar concerns, prediabetes, diabetes, fatigue, cravings, brain fog, or weight changes, I want you to know this:

-You are not broken.

-Your body may be leaving clues.

-Blood sugar is one of those clues.

-Inflammation may be part of the story.

-Food may be part of the story.

-Sleep, stress, movement, muscle, gut health, and environment may also be part of the story.

-The goal is not to blame the body.

-The goal is to understand what the body may be trying to tell you.

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My Course

This is exactly why I created my course:

Detecting and Reducing Pro-Inflammatory Lifestyle Factors in 30 Days

Inside the course, I help you begin connecting the dots between symptoms, food, blood sugar, stress, sleep, movement, digestion, environmental exposures, and inflammatory load.

My goal is not simply to give you more information.

My goal is to help you help yourself by learning how to recognize patterns, ask better questions, and understand what your body may be trying to communicate.

I can hand you the flashlight.

The course teaches you how to become the detective.

You can visit StephanieLarmour.com and click Course to learn more.

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Final Reflection

1.Blood sugar is not just a number.

2. It is information.

3. Inflammation is not just a word.

4. It is part of the body’s communication system.

5. Symptoms are not random.

6.They are signals.

And when we learn how to listen, we can begin supporting the body with more compassion, more clarity, and better direction.

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References

1.American Diabetes Association. Type 2 diabetes and insulin resistance. (American Diabetes Association)

2.Centers for Disease Control and Prevention. About insulin resistance and type 2 diabetes. (CDC)

3.National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance and prediabetes. (NIDDK)

4.Oguntibeju OO. Type 2 diabetes mellitus, oxidative stress and inflammation. (PMC)

5.de Luca C, Olefsky JM. Inflammation and insulin resistance. (PMC)

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Medical Note

This article is for educational purposes only and is not a substitute for medical care. If you have diabetes, prediabetes, symptoms of high or low blood sugar, or are taking medication, please work with your healthcare provider before making changes to your medication, diet, or lifestyle plan.

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

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Symptoms Are Signals

Weight gain, persistent hunger, blood sugar swings, fatigue, and difficulty feeling satisfied after meals are often treated as isolated problems.

But these symptoms may also be clues.

They may point toward patterns involving:

• Blood sugar regulation
• Food quality
• Sleep
• Stress
• Muscle loss
• Hormonal changes
• Gut health
• Inflammatory load
• Certain medications
• Physical activity

As an Anti-Inflammatory Dietitian and Nutritionist, I encourage people to become detectives rather than simply chasing one symptom at a time. The increasing use of GLP-1 medications has created an important conversation about weight management, diabetes, appetite, and metabolic health.

These medications can be valuable tools for appropriately selected individuals. However, medication is only one part of the larger picture.Nutrition, movement, sleep, stress management, muscle preservation, and gut health remain essential whether a person uses medication or not.

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Healthy anti-inflammatory meal with salmon, colorful vegetables, quinoa, berries, nuts, avocado, yogurt, legumes, and water.

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A balanced meal containing protein, fiber, healthy fats, and colorful plant foods can support fullness, blood sugar balance, gut health, and overall metabolic wellness.

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What Are GLP-1 and GLP-2?

GLP stands for glucagon-like peptide.

GLP-1 and GLP-2 are hormones released primarily by specialized intestinal cells called L-cells after we eat.

Although they are released from similar areas of the digestive tract, they have different roles.

What Does GLP-1 Do?

GLP-1 helps the body:

• Release insulin when blood sugar rises
• Reduce inappropriate glucagon release
• Slow stomach emptying
• Increase feelings of fullness
• Reduce appetite
• Improve blood sugar regulation
• Communicate with areas of the brain involved in hunger and satiety

Prescription GLP-1 receptor agonists imitate or enhance some of these natural effects.

Some medications also affect another hormone pathway called GIP, or glucose-dependent insulinotropic polypeptide.

What Does GLP-2 Do?

GLP-2 is less commonly discussed in conversations about weight loss.

Its primary actions involve the digestive tract.

GLP-2 helps support:

• Growth and maintenance of the intestinal lining
• Intestinal barrier integrity
• Nutrient absorption
• Digestive function
• Blood flow within the intestinal tract
• Recovery of intestinal tissue in certain medical conditions

Diagram comparing the roles of GLP-1 in appetite and blood sugar regulation with GLP-2 in intestinal health and nutrient absorption.

GLP-1 primarily helps regulate appetite, fullness, blood sugar, and insulin response. GLP-2 primarily supports intestinal structure, barrier integrity, and nutrient absorption.

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Why Have GLP-1 Medications Become So Popular?

GLP-1 medications influence biological hunger and fullness signals.

For many people, this makes it easier to:

• Feel satisfied with smaller portions
• Experience less food noise
• Reduce hunger
• Improve blood sugar
• Lose weight
• Maintain a more structured eating pattern

This is important because weight management is not simply a matter of willpower.

Appetite is influenced by complex interactions among:

• Hormones
• The brain
• The digestive system
• Sleep
• Stress
• Food composition
• Medications
• Muscle mass
• Blood sugar regulation
• Genetics and environment

Potential Benefits of GLP-1 Medications

Improved Blood Sugar Control

GLP-1 medications may improve insulin release when blood sugar is elevated and reduce excessive glucose production.

For people with Type 2 diabetes, this can contribute to improved blood sugar and A1C levels.

Meaningful Weight Loss

Many people experience clinically meaningful weight loss while using these medications.

Weight loss may contribute to improvements in:

• Blood pressure
• Blood sugar
• Mobility
• Sleep apnea
• Joint discomfort
• Triglycerides
• Quality of life

Reduced Hunger and Food Noise

Some individuals describe having fewer persistent thoughts about food and feeling more satisfied after eating.

Cardiovascular Benefits

Certain GLP-1 medications have demonstrated cardiovascular benefits for selected patients at elevated risk.

Possible Metabolic and Liver Benefits

These medications may also improve several metabolic risk factors and may benefit some individuals with metabolic liver disease.

Potential Drawbacks and Considerations

Digestive Side Effects

Common side effects may include:

• Nausea
• Vomiting
• Constipation
• Diarrhea
• Reflux
• Bloating
• Abdominal discomfort
• Reduced tolerance for larger meals

These symptoms may improve as the body adjusts, but some individuals continue to experience difficulty.

Inadequate Nutrition

When appetite drops significantly, people may eat too little protein, fiber, fluid, vitamins, and minerals.

Eating less does not automatically mean eating better.

A very small diet composed mostly of low-nutrient foods may contribute to:

• Fatigue
• Weakness
• Constipation
• Nutrient gaps
• Poor recovery
• Reduced muscle mass

Loss of Lean Muscle

Weight loss can include both body fat and lean tissue.

This is especially important for middle-aged and older adults because muscle supports:

• Strength
• Mobility
• Balance
• Glucose disposal
• Metabolism
• Bone health
• Healthy aging
• Independence

Adequate protein and appropriate resistance exercise should be considered part of the treatment plan.

Weight Regain After Discontinuation

Some people regain weight after stopping medication, particularly when sustainable food and lifestyle habits have not been established.

This does not mean the person failed.

It reflects the ongoing biological forces that influence appetite and body weight.

Cost and Access

Cost, insurance coverage, medication availability, and eligibility can affect access.

Medical Risks and Contraindications

These medications are not appropriate for everyone.

A qualified healthcare practitioner should review:

• Medical history
• Current medications
• Digestive symptoms
• Gallbladder or pancreatic history
• Kidney status
• Pregnancy plans
• Personal and family history
• Individual risks and treatment goals

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Comparison chart showing benefits, considerations, and long-term roles of GLP-1 medications and nutrition and lifestyle approaches.

Medication and lifestyle are not competing approaches. When medication is medically appropriate, nutrition and lifestyle habits remain essential for supporting muscle, digestion, blood sugar, and long-term health.

Can Nutrition Support the Body’s Natural GLP-1 Response?

Yes, meals can stimulate the body’s natural release of fullness and digestive hormones, including GLP-1.

However, nutrition does not produce the same strength or duration of effect as a prescription GLP-1 medication.

It is therefore more accurate to say that nutrition can support the body’s natural GLP-1 system rather than claim that food directly replaces medication.

For some people, nutrition and lifestyle changes may be enough to improve fullness, weight, and blood sugar.

For others, medication may be medically appropriate.

Many people benefit most from combining appropriate medical care with strong nutrition and lifestyle support.

Seven Ways to Naturally Support Your GLP-1 System

1. Eat Enough Protein

Protein contributes to fullness and stimulates several digestive and appetite-regulating hormones.

Protein also helps protect muscle during weight loss.

Possible protein choices include:

• Fish
• Chicken
• Turkey
• Eggs
• Greek yogurt
• Cottage cheese
• Lean meat
• Tofu
• Tempeh
• Beans
• Lentils

Protein needs vary according to age, body size, kidney function, activity level, health status, and weight-loss goals.

2. Increase Fiber Gradually

Fiber can slow digestion, improve fullness, support bowel regularity, and nourish beneficial intestinal bacteria.

Fiber-rich foods include:

• Vegetables
• Berries
• Apples
• Pears
• Beans
• Lentils
• Oats
• Barley
• Chia seeds
• Ground flaxseed

Increase fiber gradually and drink adequate fluid, especially when constipation is already present.

3. Choose Healthy Fats

Healthy fats may help improve meal satisfaction and slow digestion.

Examples include:

• Extra-virgin olive oil
• Avocado
• Walnuts
• Almonds
• Pistachios
• Chia seeds
• Flaxseed
• Fatty fish

Portions still matter because fats are energy-dense, but they can be valuable parts of a balanced meal.

4. Eat Polyphenol-Rich Plant Foods

Polyphenols are plant compounds that help support antioxidant defenses and the intestinal microbiome.

Examples include:

• Blueberries
• Blackberries
• Cherries
• Colorful vegetables
• Herbs
• Spices
• Green tea
• Unsweetened cocoa
• Dark chocolate with a high cocoa percentage

A simple strategy is to include several different plant colors throughout the week.

5. Include Fermented Foods When Tolerated

Fermented foods may support microbial diversity and digestive health.

Examples include:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh

People with histamine intolerance, digestive disorders, or food sensitivities may not tolerate all fermented foods and should individualize their choices.

6. Move Your Body and Protect Muscle

Movement supports insulin sensitivity, blood sugar regulation, mood, mobility, and healthy aging.

Helpful forms of movement may include:

• Walking
• Swimming
• Resistance training
• Chair exercises
• Stretching
• Gardening
• Balance exercises

Resistance exercise is particularly important during intentional weight loss because it helps preserve lean muscle.

7. Prioritize Sleep and Stress Management

Poor sleep and chronic stress can affect:

• Hunger
• Cravings
• Insulin sensitivity
• Energy
• Food choices
• Emotional eating
• Motivation for movement

Small strategies may include:

• Maintaining a regular bedtime
• Reducing late-night screen exposure
• Using breathing exercises
• Spending time outside
• Journaling
• Practicing prayer or meditation
• Creating a relaxing evening routine

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Infographic showing seven ways to support natural GLP-1 activity through protein, fiber, healthy fats, polyphenols, fermented foods, movement, sleep, and stress management.

Protein, fiber, healthy fats, polyphenol-rich foods, fermented foods, movement, sleep, and stress management can support fullness, blood sugar regulation, gut health, and long-term metabolic wellness.

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What Should You Eat While Taking a GLP-1 Medication?

Nutrition support is especially important while taking a GLP-1 medication because reduced appetite can make it difficult to meet basic nutritional needs.

Begin With Protein

Try to include protein at each meal.

When appetite is low, eat the protein portion first before becoming too full.

Choose Smaller, Balanced Meals

Large, rich, or high-fat meals may worsen nausea or fullness for some people.

Smaller meals may be better tolerated.

A balanced meal may include:

• A protein source
• A cooked or raw vegetable
• A high-fiber carbohydrate when tolerated
• A small amount of healthy fat

Hydrate Consistently

Reduced food intake, vomiting, diarrhea, or constipation can increase the importance of hydration.

Sip fluids regularly rather than waiting until you feel extremely thirsty.

Address Constipation Early

Helpful strategies may include:

• Adequate water
• Gradually increasing fiber
• Walking
• Kiwi
• Prunes
• Chia or ground flaxseed
• Appropriate magnesium under professional guidance

Severe or persistent constipation should be discussed with a healthcare practitioner.

Avoid Losing Muscle

Muscle preservation requires more than weight loss alone.

Focus on:

• Adequate protein
• Resistance exercise
• Sufficient calories
• Regular movement
• Appropriate vitamin and mineral intake

A dietitian can help create an individualized plan based on health conditions, food tolerance, medications, and personal needs.

Can Nutrition Be Used Instead of a GLP-1 Medication?

Sometimes—but not always.

Nutrition and lifestyle interventions may significantly improve metabolic health, particularly when they address:

• Food quality
• Protein intake
• Fiber intake
• Blood sugar patterns
• Sleep
• Stress
• Movement
• Muscle mass
• Emotional eating
• Meal timing
• Ultra-processed food intake

However, some individuals have medical conditions or biological factors for which medication may provide substantial benefit.

It would be misleading to promise that food will reproduce the effects of prescription GLP-1 therapy for everyone.

The better question is not:

“Which one is better?”

The better question is:

“What combination of nutrition, lifestyle support, and medical care is most appropriate for my body?”

Use the Detective Framework

Before deciding that weight gain, hunger, or fatigue is simply a willpower problem, begin gathering clues.

Ask yourself:

• When is my hunger strongest?
• Am I eating enough protein early in the day?
• How much fiber am I eating?
• Do I skip meals and overeat later?
• What happens to my energy after meals?
• How well am I sleeping?
• Am I losing strength or muscle?
• Is stress influencing my appetite?
• Are my medications affecting my weight or blood sugar?
• Do certain foods worsen nausea, reflux, bloating, or fatigue?
• What changed before my symptoms became worse?

A detective does not blame.

A detective observes, gathers evidence, looks for patterns, and makes informed adjustments.

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Detective Framework health infographic showing symptoms as tree branches, possible root contributors, and five steps for recognizing patterns and taking action.

The Detective Framework helps us move beyond chasing symptoms. We notice the clues, look for patterns, connect the dots, take targeted action, and then reassess.

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My Detective Perspective

I do not see this as a battle between medication and nutrition.

Medication can be a helpful medical tool.

Nutrition and lifestyle provide the foundation that supports the body before, during, and after weight loss.

Even when appetite is reduced by medication, the body still needs:

• Protein
• Fiber
• Vitamins
• Minerals
• Hydration
• Movement
• Muscle stimulation
• Rest
• Compassionate support

The goal is not simply to make the number on the scale smaller.

The goal is to protect your strength, support your metabolism, improve your health, and help you feel more confident caring for your body.

Final Thoughts

Weight management is not simply a matter of eating less or trying harder.

The body is influenced by hormones, sleep, stress, digestion, blood sugar, food quality, medications, movement, muscle mass, environment, and lived experience.

GLP-1 medications can provide important benefits for many people, but they do not eliminate the need for nutrition and lifestyle support.

Nutrition can help support the body’s natural fullness pathways, but it should not be presented as an exact replacement for prescription treatment.

Become curious about your symptoms.

Gather the clues.

Look for patterns.

Ask better questions.

Then work with your physician, registered dietitian, pharmacist, or other qualified healthcare practitioner to determine which tools are appropriate for you.

Symptoms are not random. They are signals.

I can hand you the flashlight, but my course teaches you how to become the detective.

Medical Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Do not begin, stop, or change a prescribed medication without consulting the healthcare practitioner who manages your care.

Seek prompt medical attention for severe or persistent abdominal pain, repeated vomiting, inability to keep fluids down, signs of dehydration, severe constipation, allergic symptoms, or other concerning changes.

About the Author

Stephanie Larmour Sanders, MS, RDN, CDE, FNLP is an Anti-Inflammatory Dietitian and Nutritionist with decades of healthcare experience.She helps adults recognize that symptoms may be clues and learn how food, sleep, stress, movement, digestion, blood sugar, and environmental factors can contribute to inflammatory load.

Her course, Detecting and Reducing Pro-Inflammatory Lifestyle Factors in 30 Days, gives participants a structured way to begin connecting the dots and becoming the detective of their own health.

Visit StephanieLarmour.com to learn more.

Stephanie Larmour Sanders MSRDN, CDE, FNLP

Dedicated to my Friend on the Serving Team at Rocky Peak Church

Understanding the Root Causes, Nutrition Strategies, and Anti-Inflammatory Solutions

By Stephanie Larmour Sanders, MS, RDN, CDE, FNLP

Anti-Inflammatory Dietitian and Nutritionist

For many people, Sjögren’s syndrome begins with symptoms that seem unrelated:

• Dry eyes
• Dry mouth
• Fatigue
• Brain fog
• Joint pain
• Digestive issues

Unfortunately, these symptoms are often dismissed as part of aging or stress. However, symptoms are signals.

Sjögren’s syndrome is an autoimmune disease in which the immune system mistakenly attacks the glands that produce tears and saliva. While dryness is the hallmark symptom, the disease can affect many systems throughout the body.

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What Is Sjögren’s Syndrome?

Sjögren’s syndrome is a chronic autoimmune condition characterized by inflammation of moisture-producing glands.

The disease most commonly affects:

• Tear glands
• Salivary glands

However, inflammation may also affect:

• Joints
• Muscles
• Skin
• Thyroid
• Digestive tract
• Lungs
• Kidneys
• Nervous system

Many individuals report overwhelming fatigue that significantly affects quality of life.

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What Causes Sjögren’s Syndrome?

Researchers believe several factors contribute to the development of autoimmune disease.

Genetic Susceptibility

Some individuals inherit genes that increase autoimmune risk.

Chronic Inflammation

Inflammation is designed to protect us from injury and infection. When inflammation becomes chronic, immune regulation may become impaired.

Viral Triggers

Several viruses have been investigated as potential contributors:

• Epstein-Barr Virus (EBV)
• Cytomegalovirus (CMV)
• Human Herpes Virus-6

Women represent approximately 90% of Sjögren’s cases, suggesting hormones may influence disease development.

Hormonal Influences

Reduced estrogen levels have been linked to Sjögren’s syndrome-like symptoms in animal studies. However, human research has yielded conflicting outcomes regarding the role hormone levels in this syndrome.

Environmental Factors

Potential contributors include:

• Chronic stress
• Poor sleep
• Environmental toxins
• Smoking
• Nutrient deficiencies
• Poor dietary quality

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A Functional and Anti-Inflammatory Perspective

From an anti-inflammatory perspective, Sjögren’s syndrome may reflect years of accumulating inflammatory burden.

Think of inflammation like a bucket.

Each stressor adds to the bucket:

• Poor nutrition
• Blood sugar imbalance
• Lack of movement
• Chronic stress
• Sleep deprivation
• Environmental exposures

Eventually the bucket overflows and symptoms appear. Symptoms are often the body’s way of communicating that underlying systems need support.

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Nutrition Strategies That May Help Reduce Inflammatory Burden

While nutrition does not cure Sjögren’s syndrome, it may help support overall health and reduce inflammatory load.

Focus on Anti-Inflammatory Foods

Eat the Rainbow

Colorful fruits and vegetables contain phytonutrients that help protect cells from oxidative stress.

Examples include:

• Blueberries
• Strawberries
• Cherries
• Spinach
• Kale
• Broccoli
• Bell peppers
• Purple cabbage

Include Omega-3 Fats

Omega-3 fatty acids may help regulate inflammatory pathways.

Sources include:

• Wild salmon
• Sardines
• Mackerel
• Herring
• Chia seeds
• Flaxseeds
• Walnuts

Prioritize Healthy Fats

• Extra virgin olive oil
• Avocados
• Nuts
• Seeds

Stay Well Hydrated

Because dryness is common, hydration becomes especially important.

Consider:

• Water
• Herbal teas
• Broths
• Electrolyte-rich fluids

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Foods That May Increase Inflammatory Load

Many individuals feel better when reducing:

• Ultra-processed foods
• Added sugars
• Refined carbohydrates
• Fried foods
• Excess alcohol

Some individuals may benefit from evaluating possible food sensitivities such as:

• Gluten
• Dairy
• Soy
• Corn

Work with a qualified healthcare professional before making major dietary restrictions.

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Key Nutrients Worth Discussing With Your Healthcare Provider

Vitamin D

Supports immune regulation.

Suggested laboratory target:
40–80 ng/mL

Magnesium

Supports:

• Sleep
• Stress management
• Blood sugar regulation
• Muscle function

Omega-3 Fatty Acids

Important for inflammatory balance.

Zinc

Supports immune function and tissue repair.

Selenium

Important for antioxidant protection and thyroid function.

Vitamin B12

Supports nerve function and energy production.

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Laboratory Values to Consider

Autoimmune Testing

• ANA
• SSA (Ro)
• SSB (La)
• Rheumatoid Factor

Inflammatory Markers

• High Sensitivity CRP
• ESR

Nutrient Assessment

• Vitamin D
• Vitamin B12
• Folate
• Ferritin
• Zinc
• Selenium
• RBC Magnesium

Blood Sugar Assessment

• Fasting Glucose
• Fasting Insulin
• Hemoglobin A1c

Thyroid Evaluation

Because thyroid disorders commonly overlap with Sjögren’s syndrome, discuss testing of:

• TSH
• Free T4
• Free T3
• Thyroid Peroxidase Antibodies (TPO)
• Thyroglobulin Antibodies

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Lifestyle Strategies That Support Healing

Sleep :Aim for 7–9 hours nightly.

Movement

Consider:

• Walking
• Swimming
• Strength training
• Yoga

Stress Management

Helpful practices may include:

• Prayer
• Meditation
• Deep breathing
• Nature exposure

Environmental Health

Reduce exposure when possible to:

• Tobacco smoke
• Pesticides
• PFAS chemicals
• Plastics
• Artificial fragrances

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The Big Picture

Sjögren’s syndrome is not simply a disease of dry eyes and dry mout. It is a complex autoimmune condition involving inflammation, immune regulation, nutrition, environmental exposures, and lifestyle factors.

Although there is no known cure, many individuals can improve their quality of life by reducing inflammatory burden and supporting the body’s natural healing systems.

I believe symptoms are not random. They are signals.

My goal is to help people learn how to connect the dots, identify inflammatory triggers, and build a healthier future.

I can hand you the flashlight.

My course teaches you how to become the detective. Found under course.

References

• Sjögren’s Foundation
• National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)
• American College of Rheumatology
• Furman D et al. Chronic inflammation in the etiology of disease across the lifespan. Nature Medicine.
• Harvard T.H. Chan School of Public Health
• National Institutes of Health (NIH)

Medical Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, or replace medical care. Sjögren’s disease should be evaluated and monitored by a qualified healthcare provider, often a rheumatologist, especially if symptoms involve the lungs, kidneys, nerves, blood vessels, or other organs.

Beef Ribs

Ingredients

Simple Traeger Beef Rib Marinade

• 1/4 cup olive oil
• 1/4 cup coconut aminos or low-sodium soy sauce
• 2 tablespoons Worcestershire sauce
• 2 tablespoons apple cider vinegar
• 4 cloves garlic, minced
• 1 tablespoon Dijon mustard
• 1 tablespoon smoked paprika
• 1 teaspoon black pepper
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• Optional: 1 tablespoon honey or maple syrup

Instructions

1. Mix all ingredients together.
2. Place ribs in a large zip bag or glass dish.
3. Pour marinade over ribs.
4. Refrigerate 4–12 hours (overnight is ideal).
5. Remove ribs 30 minutes before smoking.

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Dry Rub (My Favorite for Beef Ribs)

After marinating, pat the ribs dry and apply:

• 2 tablespoons coarse black pepper
• 2 tablespoons smoked paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 2 teaspoons kosher salt
• 1 teaspoon chili powder
• 1 teaspoon mustard powder

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Traeger Cooking Method

Temperature

• Set Traeger to 225°F

Wood Pellets

Good choices:

• Hickory
• Oak
• Mesquite (stronger)
• Cherry mixed with oak

Smoking

1. Place ribs bone-side down.
2. Smoke for 3 hours.

Wrap

After 3 hours:

• Place ribs on foil or butcher paper.
• Add:
  • 2 tablespoons beef broth
  • 1 tablespoon apple cider vinegar
  • Optional: 1 tablespoon butter

Wrap tightly.

Continue Cooking

• Smoke another 2–3 hours at 225°F.
• Ribs are done when:
  • Internal temperature reaches about 200–205°F.
  • A probe slides in with little resistance.

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Optional Barbecue Glaze

During the last 30 minutes:

Mix:

• 1/2 cup barbecue sauce
• 1 tablespoon apple cider vinegar
• 1 teaspoon Worcestershire sauce

Brush lightly on the ribs and return to the smoker uncovered.

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Anti-Inflammatory Twist

Since you often focus on anti-inflammatory cooking:

• Use avocado oil instead of vegetable oil.
• Choose a barbecue sauce without high-fructose corn syrup.
• Add fresh rosemary and thyme to the marinade.
• Serve with:
  • Grilled zucchini from your garden
  • Coleslaw made with olive oil vinaigrette
  • Roasted sweet potatoes
  • Fresh tomato and basil salad

The combination of smoked beef, fresh herbs, colorful vegetables, and healthy fats creates a meal that is both satisfying and aligned with your anti-inflammatory nutrition philosophy.

Chronic Inflammation, Chronic Disease, and the Challenge of Lifestyle Change

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

For many years, researchers and clinicians have recognized that chronic inflammation is connected to many of the most common chronic diseases affecting adults today.

According to physician and nutrition researcher Joel Fuhrman, inflammation is not simply a symptom of disease. It is often part of the process that drives disease progression.

Research has linked chronic inflammation to conditions such as:

• Heart disease
• Type 2 diabetes
• Obesity
• Arthritis
• Autoimmune disorders
• Alzheimer’s disease
• Certain cancers
• Metabolic syndrome

While acute inflammation is a normal and necessary part of healing, chronic inflammation is different.

Acute inflammation helps repair injuries and fight infections. It is usually short-lived and beneficial.

Chronic inflammation is a low-grade inflammatory response that can continue for months or years. During this time, tissues may be exposed to ongoing inflammatory signals that gradually contribute to damage throughout the body.

Many people do not realize that symptoms such as:

• Fatigue
• Brain fog
• Joint discomfort
• Digestive problems
• Poor sleep
• Blood sugar swings
• Weight gain

may be clues that inflammatory burden is increasing.

The challenge is that inflammation often develops quietly. Symptoms may appear gradually and become “normal” to the person experiencing them.

Why Don’t People Change Earlier?

As a dietitian, I have observed an interesting pattern.

Most people do not make major lifestyle changes when they first notice symptoms. One of my patients was very knowledegable about this medicaton , he was diabetic, m obese adn had neuropathy

Instead, many wait until:

• They receive a diagnosis.
• They require medication.
• They experience a health scare.
• Their symptoms interfere with daily life.

Why does this happen?

We Are Wired for Immediate Rewards

The human brain naturally prioritizes immediate comfort over future benefits. Eating a highly processed food provides an immediate reward. Reducing inflammation may not produce a noticeable benefit for weeks or months. As a result, the brain often chooses short-term pleasure over long-term health.

Symptoms Develop Slowly

Many chronic diseases develop over years or decades. A person may not notice small changes in energy, sleep quality, memory, blood sugar, or weight because the changes occur gradually. When symptoms appear slowly, it becomes easy to dismiss them.

We Often Feel Invincible

When we are younger, we assume serious illness happens to someone else. We believe there will always be time later to exercise, improve our diet, reduce stress, or prioritize sleep. Unfortunately, disease processes often begin long before symptoms become obvious.

Lifestyle Change Can Feel Overwhelming

Many people know they should make healthier choices. The problem is not lack of information. The problem is feeling overwhelmed. When someone believes they must completely change everything overnight, they often do nothing at all.

The Cost of Waiting

One of the most important lessons I learned during my healthcare career is that symptoms are often signals. The body frequently gives clues long before disease becomes severe.

Think of symptoms as warning lights on a dashboard. Ignoring the warning light does not make the problem disappear. The earlier we respond to those signals, the greater our opportunity to influence our future health.

How Do We Motivate Positive Change?

The answer is not fear. Fear may create temporary action, but it rarely creates lasting change. Instead, motivation often grows from awareness, hope, and small successes.

Become a Health Detective

Most people spend years chasing symptoms. Detectives look for clues. Fatigue is a clue.Brain fog is a clue. Digestive discomfort is a clue. Joint pain is a clue.

Instead of asking:

“What is wrong with me?”

Ask:

“What is my body trying to tell me?”

When people begin connecting symptoms to possible lifestyle factors, they become active participants in their own health journey.

Focus on Small Wins

Research consistently shows that small sustainable changes are more effective than extreme approaches.

Examples include:

• Adding one serving of vegetables daily
• Walking 15 minutes after dinner
• Improving sleep habits
• Drinking more water
• Reducing ultra-processed foods
• Managing stress through daily practices

Small wins build confidence.Confidence builds momentum. Momentum creates lasting change.

Create a Positive Vision

Most people are motivated not by avoiding disease but by improving quality of life.

They want:

• More energy
• Better sleep
• Less pain
• Better mobility
• Clearer thinking
• More time with family
• Greater independence as they age

These positive outcomes are often more motivating than statistics alone.

Education Creates Empowerment

When people understand how lifestyle factors influence inflammation, they gain something powerful: Choice.

They begin to realize that many daily habits influence health outcomes over time. No single choice determines our future. However, repeated choices create patterns. Those patterns influence inflammation, and inflammation influences health.

A Final Thought

Many people wait until symptoms become severe before taking action. What if we did the opposite? What if we viewed symptoms as clues instead of inconveniences? What if we became detectives rather than passive observers? My goal has never been simply to provide information. My goal is to help people recognize patterns, ask better questions, and understand what their body may be trying to communicate.

As I often say: “I can hand you the flashlight. The course teaches you how to become the detective.” The best time to improve your health was years ago. The second-best time is today. While acute inflammation is a normal and necessary part of healing, chronic inflammation is different. Acute inflammation helps repair injuries and fight infections. It is usually short-lived and beneficial. Chronic inflammation is a low-grade inflammatory response that can continue for months or years. During this time, tissues may be exposed to ongoing inflammatory signals that gradually contribute to damage throughout the body.

Many people do not realize that symptoms such as:

• Fatigue
• Brain fog
• Joint discomfort
• Digestive problems
• Poor sleep
• Blood sugar swings
• Weight gain

may be clues that inflammatory burden is increasing.

The challenge is that inflammation often develops quietly. Symptoms may appear gradually and become “normal” to the person experiencing them.

Stephanie Larmour Sanders MSRDN, CDE, FNLP

Antiinflammation Dietitian and Nutritionist

When most people look at a blueberry, tomato, carrot, or broccoli, they see food.

A health detective sees something more.

A health detective sees clues.

The deep blue color of a blueberry, the bright orange of a sweet potato, the rich red of a tomato, and the vibrant green of broccoli all tell a story.

These colors are not accidental.They are created by specialized plant compounds called phytonutrients.

---

Color Is Chemistry Made Visible

Every fruit and vegetable contains thousands of molecules.

Some of the most beneficial contain structures called aromatic rings and hydroxyl groups.

The combination of these structures often contributes to the antioxidant properties of phytonutrients.

In simple terms:

The molecules that create color are often the same molecules that help protect cells.

---

Red Foods: Lycopene

Examples:

• Tomatoes
• Watermelon
• Pink grapefruit
• Strawberries
• Red peppers

Lycopene contains long chains of alternating double bonds that help neutralize reactive oxygen species.

Potential Benefits:

• Cardiovascular support
• Cellular protection
• Prostate health support

---

Orange and Yellow Foods: Carotenoids

Examples:

• Carrots
• Sweet potatoes
• Pumpkin
• Butternut squash

Potential Benefits:

• Eye health
• Immune support
• Skin health
• Antioxidant protection

---

Green Foods: Sulforaphane and Chlorophyll

Examples:

• Broccoli
• Kale
• Brussels sprouts
• Spinach

Sulforaphane activates Nrf2(Nuclear factor erythroid 2) , often called the body’s master antioxidant switch.

Potential Benefits:

• Supports glutathione production
• Supports detoxification enzymes
• Cellular protection

---

Blue and Purple Foods: Anthocyanins

Examples:

• Blueberries
• Blackberries
• Purple cabbage
• Purple sweet potatoes

Potential Benefits:

• Brain health
• Healthy aging
• Vascular support
• Antioxidant protection

---

White Foods: Organosulfur Compounds

Examples:

• Garlic
• Onions
• Mushrooms
• Cauliflower

Potential Benefits:

• Immune support
• Healthy inflammatory response
• Detoxification support

---

Phytonutrients and Detoxification

The body already has sophisticated detoxification systems.

Major detoxification organs include:

• Liver
• Kidneys
• Gastrointestinal tract
• Lungs
• Skin
• Lymphatic system

Phytonutrients support these systems by helping activate protective enzymes, supporting glutathione production, and reducing oxidative stress.

---

The Detective’s Rainbow

The easiest way to increase phytonutrients is to eat a variety of colors every day.

Think of each color as providing a different team of molecular helpers:

• Red = Lycopene
• Orange = Carotenoids
• Green = Sulforaphane
• Blue/Purple = Anthocyanins
• White = Organosulfur compounds

---

Final Image

Final Thoughts

You are not simply eating colors.

You are consuming thousands of plant molecules working together to support antioxidant defenses, healthy inflammatory responses, cellular protection, and detoxification pathways.

As health detectives, one of the simplest clues we can investigate is the amount of color on our plate.

Every color tells a story. Every color leaves a clue. Every color brings its own unique chemistry to the table.

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

“I can hand you the flashlight. My course teaches you how to become the detective.”

Stephanie Larmour Sanders MSRDN, CDE, FNLP, Anti-inflammation Dietitian and Nutritionist

As a dietitian, I have observed an interesting pattern.

“Too often , I have patients that have the knowledge of the importance of building new healthy lifestyle habits, but will not take consistent sustainable action. They are in their head, but the knowledge will not protect them.”

Instead, many wait until:

• They receive a diagnosis.
• They require medication.
• They experience a health scare.
• Their symptoms interfere with daily life.

Why does this happen?

We Are Wired for Immediate Rewards

The human brain naturally prioritizes immediate comfort over future benefits. Eating a highly processed food provides an immediate reward. Reducing inflammation may not produce a noticeable benefit for weeks or months. As a result, the brain often chooses short-term pleasure over long-term health.

Symptoms Develop Slowly

Many chronic diseases develop over years or decades. A person may not notice small changes in energy, sleep quality, memory, blood sugar, or weight because the changes occur gradually. When symptoms appear slowly, it becomes easy to dismiss them.

We Often Feel Invincible

When we are younger, we assume serious illness happens to someone else.We believe there will always be time later to exercise, improve our diet, reduce stress, or prioritize sleep.Unfortunately, disease processes often begin long before symptoms become obvious.

Lifestyle Change Can Feel Overwhelming

Many people know they should make healthier choices. The problem is not lack of information. The problem is feeling overwhelmed. When someone believes they must completely change everything overnight, they often do nothing at all.

Understanding the Stages of Change

One reason people struggle to make lifestyle changes is that motivation is not an on-off switch. Researchers have found that most people move through predictable stages before lasting change occurs.

Stage 1: Precontemplation

“I don’t have a problem.”At this stage, people may not recognize that symptoms are connected to lifestyle factors.

They may think:

• Everyone feels tired.
• This is just aging.
• My symptoms are normal.
• My doctor did not mention inflammation.

The detective has not yet noticed the clues.

Stage 2: Contemplation

“Maybe something needs to change.”

This is often where symptoms become harder to ignore.

A person begins wondering:

• Why am I so tired?
• Why do my joints hurt?
• Why can’t I think clearly?
• Could my lifestyle be contributing?

The detective starts noticing clues but has not yet decided to investigate.

Many people remain in this stage for years.

Stage 3: Preparation

“I’m getting ready.” The person begins gathering information. They read articles. They attend classes. They buy books. They ask questions. The detective has picked up the flashlight but has not yet entered the room.

Stage 4: Action

“I’m making changes.“

This is where people begin:

• Improving food choices
• Walking regularly
• Prioritizing sleep
• Managing stress
• Reducing environmental exposures

The detective is actively following clues and gathering evidence.

Stage 5: Maintenance

“I am building a new lifestyle.” Healthy behaviors become habits. The person experiences benefits and continues making choices that support long-term health. The detective now understands the patterns and knows how to respond when new clues appear.

Relapse Is Part of the Process

Many people become discouraged when they slip back into old habits. However, relapse is not failure. It is information. Detectives do not quit when they encounter a setback. They gather more clues and continue the investigation. Every successful health journey includes moments of learning, adjustment, and renewed commitment.

Understanding these stages helps explain why information alone is often not enough to create change.

–People need awareness.

-They need hope.

-They need small successes.

-Most importantly, they need to believe that change is possible.

–That belief often begins when they recognize that symptoms are not random.

-There are clues.

And clues are where every good investigation begins. What stage of change are you in?

Stephanie Larmour Sanders MSRD, CDE, FNLP

Anti-inflammatory Dietitian and Nutritionist

Fresh Uses

Zucchini Noodles (“Zoodles”)

• Replace part or all of your pasta
• Top with olive oil, garlic, herbs, and vegetables
• Great for blood sugar balance

Add to Salads

• Shred raw zucchini into salads
• Combine with lemon, olive oil, pumpkin seeds, and herbs

Grill It

• Slice lengthwise
• Brush with olive oil
• Add garlic, rosemary, oregano, or basil

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Freeze for Later

Shredded Zucchini

• Shred and squeeze out excess moisture
• Freeze in 1- or 2-cup portions
• Use later in soups, muffins, chili, meatloaf, or casseroles

Zucchini Chunks

• Dice and freeze for:
  • Soups
  • Stews
  • Smoothies

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Anti-Inflammatory Recipes

Zucchini Soup

Blend:

• Zucchini
• Onion
• Garlic
• Vegetable broth
• Fresh basil

Add:

• White beans for protein
• Olive oil for healthy fats

Zucchini Boats

• Cut in half
• Scoop center
• Fill with:
  • Ground turkey
  • Lentils
  • Vegetables
  • Herbs

Bake until tender.

Anti-Inflammatory Zucchini Muffins

Add:

• Almond flour
• Oat flour
• Cinnamon
• Walnuts
• Ground flaxseed

A great way to increase fiber.

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Sneak It Into Other Foods

You can add grated zucchini to:

• Scrambled eggs
• Turkey burgers
• Meatballs
• Soups
• Chili
• Oatmeal
• Smoothies

Most people never notice it.

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Make a Garden Gift Basket

If you have more than you can eat:

• Give some to neighbors
• Bring some to church
• Share with friends
• Include a simple recipe card
• message that healthy living starts with simple daily choices.

“Sometimes health isn’t found in a supplement bottle. Sometimes it starts with what is growing right outside your back door.” 🌱🥒