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anti-inflammatory lifestyle factors, Family, Food, Healthy Living

Reducing Inflammation at the Root: My mission is to Help 100 Women and Their Loved Ones, to Restore or maintain Optimal Health

by Stephanie Sanders March 17, 2026 3 Comments

Women disproportionately shoulder the role of primary caregiver for children, elderly relatives, and people with disabilities, largely driven by social expectations, gender roles, and “natural” nurturing expectations. To be fair, there is a growing involvement in men caregiving, though slower than the role given to women. Studies suggest female caregivers often face a higher risk of burnout, reduced and interrupted income, and poorer long-term health as compared to men. I have seen this in my own family. i wanted to address this and offer hope and action steps to take, to restore health to the most optimal level.

If you have ever felt like symptoms do not have clear answers, you are not alone. Symptoms like:

Fatigue.
Brain fog.
Joint pain.
Burning or reactive skin.

These are often dismissed as part of aging or something to manage. But over time, through both my personal experience and my work as a Registered Dietitian, I began to see something different.

These symptoms are not random.

They are signals. Signals that the body may be under chronic inflammatory stress.

Why I Do This Work?


Chronic inflammation often begins at the root — in daily lifestyle exposures such as blood sugar imbalance, toxins, stress, gut dysfunction, and sleep deprivation.

For many years, I searched for answers to my own symptoms. What I discovered changed the way I approach health completely.

The body is not working against us. It is responding to its environment. After more than 30 years of research, clinical practice, and advanced training in functional nutrition, one pattern became clear: Many chronic conditions are influenced by pro-inflammatory lifestyle factors that accumulate over time.

  • Blood sugar instability
  • Ultra-processed foods
  • Environmental toxins
  • Gut imbalance
  • Chronic stress
  • Sleep deprivation

When Load Exceeds What the Body Can Handle

Our bodies are designed with powerful systems to detoxify, repair, regulate the immune system, and maintain metabolic balance. But when the total burden of daily exposures exceeds what our physiology can manage, these systems can become overwhelmed. This is what I refer to as excess inflammatory and toxic load. When stress is chronic, our detoxifying system does not have a chance to turnoff or downregulate.

My Mission

My mission is to educate and support at least 100 women in learning how to:

  • Identify pro-inflammatory lifestyle factors
  • Reduce inflammatory and toxic load
  • Restore balance through practical daily habits

The Pro-Inflammatory Reduction Framework™

To guide this work, I developed:

Detect → Reduce → Replace → Sustain

Simple Daily Solutions That Matter

  • Build balanced meals to support blood sugar
  • Reduce ultra-processed foods
  • Increase fiber and whole foods
  • Support gut health
  • Prioritize sleep
  • Reduce toxin exposure
  • Create space for stress regulation

Start Here: Call to Action

If you would like to begin learning how to detect and reduce pro-inflammatory lifestyle factors: StephanieLarmour.com

anti-inflammatory lifestyle factors, Blog Posts, Food, Healthy Living, Nutrition Myths

10 Nutrition Myths That May Be Increasing Inflammation

by Stephanie Sanders March 10, 2026 3 Comments

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.

anti-inflammatory lifestyle factors, Blog Posts, Healthy Living

Foot Pain, Burning, or Nerve Pain?

by Stephanie 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:

  1. 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, Chronic Inflammation,and What We Can Still Influence

by stephanie February 25, 2026 3 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?

by Stephanie Sanders February 18, 2026 6 Comments

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 ,

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

by Stephanie 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
  1. 2 fresh chicken breasts
  2. 1 tablespoon olive oil
  3. 1 small zucchini, sliced
  4. 1 tablespoon fresh parsley or basil
  5. Sea salt to taste
Instructions
  1. Heat olive oil in a skillet over medium heat
  2. Add chicken and cook until just done, turning once.
  3. Remove chicken and keep warm
  4. Lightly saute’ zucchini in the same pan for 3-4 minutes.
  5. Return chicken to pan, sprinkle with herbs and salt
  6. 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.

Blog Posts, Mindset

How to Stop Sugar Cravings Part 2.

by Stephanie Sanders January 25, 2021 96 Comments

Stephanie Larmour Sanders MSRD, CDE

Especially this time of year, many of us are feeling that it is time to make a few changes to our current habits. Many of us have back slid a bit, and know the importance of getting back on track . We need to reduce our sugar intake, increase our vegetable intake, eat more fiber, get in a few more laps around the neighborhood, and then remember to get in 20-30 minutes minimum of meditation per day.

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Latest blog, Mindset

How to Eliminate Sugar Cravings, Part I

by Stephanie Sanders December 6, 2020

By Stephanie Larmour Sanders MSRDN, CDE

Do you  ever find yourself on the  blood sugar roller coaster of addiction or low energy  & mood swings? As a result,  have you experienced a change in  your emotions,   symptoms of “foggy  brain”, or suppression of  your immune system, that results in getting a cold. These are just a  few of the short term  symptoms or effects  caused by   the inflammation from  elevated blood sugars.

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Aside Blog Posts, Food , , ,

Take Charge of your Health  with these tiny seeds

by Stephanie Sanders November 1, 2020


Chia Seeds are packed with at least 11  health benefits for both the body and brain, with very few Calories.  You can find these seeds  in most markets. They do not need a lot of processing, and  can be soaked in juice, any type of milk, added to pancakes, porridge, pudding, smoothies, or added to baked goods. They can be used to thicken sauces and as an egg substitute in recipes. 

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