Nutrition & Supplementation

When it comes to diet, I first want to emphasize that one size does NOT fit all.

Foods that cause inflammation, leading to disease and increased pain, may not have the same effect on another. One of the neatest branches of nutrition in its infant stages is “Nutrigenomics,” which combines the study of DNA with specific nutritional guidance depending on the individual’s epigenome. It’s fascinating and if you are curious to find out the very best diet for you, I suggest finding a practitioner trained in nutrigenomics. It takes some testing and a few weeks of your time, but it’s worth it!


What does inflammation have to do with nutrition in regards to pain?

A lot, really. One of the major contributors to pain is generalized inflammation. There’s clear evidence that food choices can reduce or increase inflammation. If you have pain and are ready to do what’s necessary to decrease it in a more natural way, diet will be an important piece of your overall plan. Here are three different diet plans that focus on reducing inflammation:


Mediterranean Diet

Focuses on vegetables, fruits, nuts, seeds, whole grains, fish, healthy oils, minimal sweets and meat.

Also emphasizes movement and eating with family in a peaceful environment.

Mediterranean Diet food pyramid


The Four Fs Diet

Published in the book, Chronic Pain-Reflex Sympathetic Dystrophy: Prevention and Management in 1993.

The Four Fs eliminates processed foods, sugars, canned foods, white flour, etc. and focuses on eating:

  • fresh fruit (not canned)
  • fresh vegetables, use olive oil for cooking
  • fish, baked or broiled
  • fowl, skinned, baked, roasted or grilled


Dr. Weil’s Anti-inflammatory Diet

Dr. Weil’s diet is similar to the Mediterranean diet with a few variations.

Dr. Weil's Anti-inflammatory Diet food pyramid

Again, I want to emphasize the importance of understanding your own body. Apart of genetic testing for nutrition, you could go on an elimination diet to help you pinpoint any potential food sensitivities that may be causing inflammation. I always suggest my clients go on the “Whole 30” plan because it’s well laid out and has many resources. Some people stay on this plan in the longterm, but I personally think it’s a more restrictive than most individuals need.

Whole 30:

whole 30 balanced plate chart

What about supplements for pain?

Pain is very individualized and – depending on the type of pain, cause of the pain and potential contributors – I wouldn’t recommend any supplementation without personally working with a client.

Do you need guidance switching to a personalized anti-inflammatory diet? Book an appointment with me!

healthy food composed into the shape of a human head