Eating Healthy – Weight Loss – Neuropathy – Fibromyalgia Pain – Inflammation

Have you ever heard the phrase “You are what you eat”?

Struggling with pain and inflammation from an injury, arthritis, neuropathy, or fibromyalgia?

Have you tried multiple diets and nothing works?

Choosing what you eat, and monitoring portion sizes is the most important routine to losing weight and healthy eating. People were at their healthiest between the 1950’s and 1960’s, often consuming healthier, unprocessed foods, less sugary drinks, and fast food compared to today. They walked to school and work or used public transportation.

Everyone had some sort of chore to do each day and had physical activity as part of their normal routine such as walking, jogging, riding a bicycle, swimming, even taking strolls in the park with family or friends. They did not endure strenuous aerobics or pain-staking activities that would burn you out or make you feel like you want to quit exercising. These were normal routines, not necessarily to lose weight, just to stay active and enjoy life.

During the 60’s and 70’s, food portion sizes were smaller than they are today. Physical education increased and bodyweight training became a popular form of exercise, even often done without equipment. People enjoyed obstacle courses, jazzercises, and a daily routine of normal chores such as gardening, hanging clothes on a line to dry, and bicycling. Home-cooked foods and fruits and vegetables were preferred over fast food and processed foods.

In 1987 the fast-food industry, specifically McDonald’s, began marketing to “supersize” their French fries and other items to increase sales. They marketed the concept that customers would receive more food for their money, a bigger bang for their bucks in the sense. This strategy worked very well. Their sales when up and people started to gain weight. Along with weight gain came health issues such as diabetes, obesity, high cholesterol, high blood pressure, neuropathy, fibromyalgia, and so on.

You Are What You Eat

Unhealthy Foods

Now in 2025, there are many health problems such as neuropathy, fibromyalgia, obesity, joint pain, arthritis, ADHD, cancer, and so on, many doctors are overwhelmed with patients. The pharmaceutical industry is making trillions of dollars on prescription medications, and people are still no healthier than they were 10-30 years ago. Doctors send you to one specialist, then another, using medications to either mask or treat health issues, instead of getting to the root causes of many treatable problems. Medications can be good, but sometimes prescription drugs can make situations worse such as addictions, side effects, and overmedicating due to multiple problems. Many health issues are caused by the food and beverages we consume, tainted with sugar, salt, preservatives, additives, dyes, and chemicals. They send individuals to a dietician or nutritionist. One or a few visits, then no follow ups, unless the patient requests a follow-up. Doctors need to focus on healthier eating habits, weight gain, recommendations, and lifestyle stresses, to make the patient feel like their doctor cares about their health and well-being, more than a place or person to go to for medication. Overall health care needs to be reformed to allow doctors to take a more personalized approach with their patients.

After much research and listening to every marketing diet or cure all through social media and the internet, there is one main topic everyone has in common. They all say to eat healthier and the right foods that your body needs.  How do we do this without going on strict diets? What is the best way not to get discouraged and quit?

Dieting is not the answer. Eating healthier is the answer. Remember what was discussed about people from 1950 – 1970’s? They were eating at home enjoying healthy home-cooked meals with family and friends. They enjoyed fruits and vegetables. The fast-food industry was not in their diets unless it was a treat. Eating low fat, low sodium, and low sugar foods every day is the key to a healthier body and losing weight.

Do you know what to drink to hydrate your body and lose weight?

Water. Water hydrates the body and keeps the intestinal tract lubricated so your waste can flow naturally, preventing constipation and digestive issues. The recommended daily water intake varies from person to person. The general guideline is 125 ounces (3.7 liters) for men and 91 ounces (2.7 liters) for women, including water from all sources. A good rule of thumb is to drink half of your body weight in water per day.

While water is essential for hydration, foods can be a reliable source of hydration such as milk, coconut water, juices, herbal teas, melon, cucumber, watermelon, and spinach. Eating a healthy diet is the key to a healthy body and good hydration.

Green Tea is rich in polyphenols, particularly EGCG, which has strong antioxidant and anti-inflammatory properties, supports cardiovascular health, and promotes weight loss. It is linked to reduced risk of diabetes and cancer, and neurodegenerative diseases.

Do you know which drink dehydrates your body?

Alcohol – increases the amount of urine produced leading to greater water loss.

Sugary Drinks (such as soda or added sugars) – High sugar content in drinks draws water into the digestive system, leading to dehydration.

High Protein Drinks (such as smoothies) – Can cause dehydration due to the high protein content.

Coffee – Consuming more than 5 cups of coffee a day leads to dehydration over time. Limit the amount of coffee you drink to 3-4 cups a day. Drinking coffee in moderation is healthy for your gut, helping you to poop. Caffeine is not good for your body in high quantities. It can cause stress, heart attacks, and other health issues. Consume any caffeinated drink in moderation and follow it with water to help with dehydration.

Beet Juice - Contains high sugar content, particularly when consumed in large quantities. It can cause digestive upset or act as a diuretic, increasing urine output, due to betaine or nitrates in the juice. An increase of urine and digestive issues can cause dehydration. If consumed in moderation, beet juice helps lower blood pressure, improves exercise stamina, improves muscle power in people with heart failure, helps to maintain a healthy weight, is a good source of potassium and other minerals, helps to support your liver, reduces cholesterol, a good way to detox, and may reduce your risk of cancer. Other research suggests that beetroot juice has potential chemoprotective properties to help reduce side effects and damage to the body caused by chemotherapy, including fatigue.

Here is a good example of foods that are “anti-inflammatory” foods to help prevent nerves, joints, and muscles from swelling. Inflammation causes pain, especially for people with neuropathy and fibromyalgia.

Healthy fruits and vegetables

Fruits                              Vegetables                    Meats

Strawberries                  Sweet Potatoes               Fish (Tuna, Mackerel, Salmon)

Blueberries                    Cucumbers                      Chicken and Turkey

Raspberries                   Greens                            Low Fat Meat or Cut Off the Fat

Apples                            Lettuce, Spinach, Kale     Pork in Moderation

Bananas                          Pickles                            Beef in Moderation (lean)

Watermelon                    Brussel Sprouts               Eggs

Lemon                            Celery                             Bone Broth

Peaches                          Asparagus                       Nuts (low to no salt or raw)

Red Grapes                     Broccoli

Oranges                          Cabbage

Pineapple                        Onions

Avocados                        Garlic

Coconut                          Beans

Healthy Bread Options

Bread:

100% Whole Grain (Avoid honey or added sugars)

Rye

Sourdough

Sprouted Grains

Avoid white bread – Made with white flour or gluten, which is unhealthy to consume.

Healthy Spices and Herbs

Spices & Herbs:

Ginger – Contains more than 100 active compounds to reduce joint pain and inflammation in conditions like osteoarthritis.

Black Pepper – Contains piperine, which has anti-inflammatory effects, especially in the initial stages of inflammation.

Turmeric - Contains Curcumin, a potent antioxidant and anti-inflammatory compound.

Cinnamon – Helps to reduce inflammation and oxidative stress. Other health benefits include helping to lower cholesterol and triglyceride levels which supports heart health, improves insulin sensitivity lowering blood sugar levels particularly in type 2 diabetes, helps to reduce cravings for sugary foods, and promotes digestive health.

Garlic – Contains allicin, which may help alleviate chronic inflammation. It boosts the immune system, protects against heart disease, helps protect bones from age-related decline and improves bone density, and has antimicrobial properties to work against bacteria, viruses, fungi, and parasites. It helps with cognitive decline to support a healthy brain and helps to reduce weight and improve metabolism.

Cayenne Pepper – Contains capsaicinoids that have anti-inflammatory properties. Research suggests that capsaicin works by blocking the production of certain chemicals involved in pain transmission, helping to reduce inflammation, supports metabolic function and improves circulation, making it beneficial for heart health. It is often used in topical creams for pain relief and inflammation.

Rosemary – Contains polyphenols, particularly rosmarinic acid and carnosic acid. It reduces pain and stiffness, increasing mobility in the knees and joints, reduces inflammation from osteoarthritis, asthma, gum disease, and others. Rosemary works well as a seasoning for beef, lamb, and chicken. It can be used fresh, dried, or as a powder.

Vitamins in Capsules and in Food

Vitamins:

A – An antioxidant protects your body from free radicals. Found in carrots, sweet potatoes, and spinach.

C – An antioxidant that helps neutralize free radicals that cause oxidative damage and inflammation and reduces pain in conditions like rheumatoid arthritis and asthma. Found in fruits and vegetables.

D3 – Contains Cholecalciferol, produced naturally from sunlight. Found in oily fish, liver, and egg yolks. It helps absorb calcium and phosphorus, essential for building and maintaining strong bones, and supports the immune system. It helps with cardiovascular health, improves mood reducing depression, helps with muscle contraction and reduces weakness, and produces pro-inflammatory cytokines reducing inflammation.

B1 – Contains thiamin converting carbohydrates into energy, which is essential for brain health, muscle contraction, the nervous system, and growth, development, and function of cells. Some research shows thiamin may have a role in managing depression, diabetes, and reduces high blood pressure.

B6, B9 & B12 – Can help with heart disease and inflammation. Found in kale, bell peppers, mushrooms, liver, black-eyed peas, asparagus, and dark leafy greens.

E – An antioxidant that boosts the immune system and eases inflammation. Found in olive oil, almonds, peanuts, meat, dairy, leafy greens, and fortified cereal.

K - Helps with inflammation, blood clotting, and bone health. Found in leafy greens, broccoli, and kale.

Magnesium – A mineral essential for nerves, healthy muscles, blood sugar levels, and bone health. Lack of magnesium over time can contribute to the risk of health problems such as a heart attack, stroke, diabetes, or osteoporosis. Can be found in a capsule. Foods high in magnesium are pumpkin seeds, chia seeds, almonds, spinach and leafy greens, brown rice, quinoa, black beans, soy milk, dark chocolate, yogurt, bananas, salmon, and avocados. Research shows factors that can impact magnesium absorption are the use of caffeine, alcohol, oxalates (leafy greens), phytates (legumes), and certain medications (antibiotics and diuretics). Balance is the key to good magnesium absorption.

Omega-3’s – Reduces inflammation, lowers triglyceride levels, supports heart health, promotes brain function, improves eye health, and improves bone health. Some researchers suggest that omega-3’s may be helpful managing ADHD symptoms. Found in oily fish such as salmon, mackerel, sardines, tuna, anchovies, and trout, flaxseeds, chia seeds, walnuts, soybean oil, hemp seeds, algal oil, eggs, avocados, and krill oil.

Healthy Condiment Choices

Healthy Condiments:

Help with inflammation in the body (low in sugar and salt):

Extra Virgin Olive Oil

Mustard

Salsa

Pesto

Hummus

Guacamole

Raw Honey

Nut Butter

Balsamic or Apple Cider Vinegar or Vinaigrettes

Tomato Sauce or Ketchup (low sodium/low or no sugar)

Other healthy condiments:

Light Mayonnaise (only if low in sugar)

Hot Sauce

Sauerkraut

Tahini

Plain Greek Yogurt

Horseradish

Hummus

Lemon

Nutritional Yeast

Pastries-High in Fat, Gluten, & Sugar

Ham and Cold Cuts - High in Fat, Salt, and Preservatives

Fried Foods - High in Fat, Salt, and Preservatives

Stay away or limit the following:

Dairy (consume in moderation)

Cold Meat Cuts (contains high levels of salt)

Ham (It is full of salt used for curing)

Corn Tacos and Tortillas made with white flour.

Salted Snacks

Sugary Snacks

Sugary Drinks

White Flour and Gluten, which damages your small intestine, which can lead to celiac disease.

Red Meat (consume in moderation) Cut off fat. This causes inflammation.

Highly Processed Foods such as packaged snacks, microwave meals, and fast food. These contain refined ingredients, artificial additives, and unhealthy fats that contribute to inflammation and weight gain.

Fried Foods are high in saturated and trans fats, which are known to increase blood cholesterol levels and damage the walls of your arteries, eventually developing plaque and narrowing the artery, making it hard to pump blood. This leads to heart attacks, high blood pressure, type 2 diabetes, high cholesterol, weight gain, obesity, reduced lifespan, and other health issues.

Refined Carbohydrates such as white bread, pastries, and white rice. These foods lack fiber, and the nutrients needed, leading to inflammation and weight gain.

Foods with high saturated fats such as some red meat, cheese, and dairy products. These contribute to inflammation and weight gain.

High sodium foods cause inflammation, water to be stored in your body, and health issues.

Margarine and shortening increases inflammation. It is found in microwaved popcorn, snacks, chips, and processed foods. Consider making your own butter using heavy whipping cream or whole milk cream.

Food Additives – Packaged food is convenient but can cause inflammation making arthritis pain and joints worse. Eat healthier to reduce inflammation and pain.

Step 1 - Select healthy foods, low in fat, salt, and sugars

Step 2 - Exercise, stretch, walk, and find your quiet space to reduce stress

Step 3 - Spend more time with family and friends, for a happier lifestyle.

Eating healthy doesn’t need to be difficult. It's a 3-Step process.

Step 1 - Select healthy foods low in fat, sodium, and sugars. Stay away from processed foods. Work with your doctor so they understand more about your eating habits, exercise or activities, weight goals, and overall health.

Step 2 - MOVE! Exercise, stretch, walk, jog, ask a friend to do these things with you for support. Not moving or sitting too much will weaken muscles, creating low energy and an unhealthy body. Find a quiet space to meditate or enjoy a hobby to reduce stress.

Step 3 - Live a happier lifestyle by spending more time with family and friends. Your family and friends will appreciate your time with them and make memories.

Select fresh fruits and vegetables, lean meats, beef, and pork in moderation, be aware of ingredients/additives that cause inflammation or weight gain. Stay away from specific sugary, salty, and processed foods, you can have a healthier body and live a healthier lifestyle. Keep an active life by walking and moving. Avoid watching more than 1-2 hours of television a day. Get up and move around regularly while at work so you don’t get stiff or weak. Find time to relieve stress in your life; a quiet place where you can meditate or breathe deeply to relax and enjoy life with your family and friends.

You can do it! The power of your mind controls your determination and temptations. Regain control of your life to live a healthier lifestyle. The convenience of dining out is not your healthiest choice. Cook more meals at home, then treat yourself once a week, every other week or once a month. Move away from the fast-food ads and conveniences of dining out. Set a good example for your family and friends. You will notice how they will start to regain control of their health too.

I hope you have taken valuable information from this post. If you have used this information and found ways to make it work for you, share it with us and others. We enjoy hearing from our readers. There may be others looking for help as well.

Thank you for taking the time to read our post.

S.R.R. Business Services

Marietta Smith