Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

Pain is our alarm system. If your smoke alarm goes off in the middle of the night, you don’t just ignore it or put ear plugs in.  

That’s what happens when you take pain meds but don’t make any diet or lifestyle changes. The pain is telling you, “Hey! Something is wrong! Stop doing ….” Or “I need ….”  There is inflammation that is leading to an injury.  If you don’t stop and address it, the injury and inflammation is going to get worse. 

When we stifle the pain, or push through the pain, we are making things worse.

Pain is a powerful teacher. For many of us, it’s the wake-up call that finally pushes us to finally make a change. But why do we let it get to that point? Why do we wait until we’re miserable all the time, or receive a scary diagnosis, or are facing a death sentence to take action?

It’s a question that cuts to the core of human behavior. Some of us hear about the potential dangers of processed foods, environmental toxins, or “sitting is the new smoking” and decide to change immediately. Others keep piling on the fries and downing them with sodas or beer, dismissing early warning signs like fatigue, joint stiffness, and insomnia, until we’re forced to face it. The real question is: why?

The Signs We Ignore

Our bodies are really good at letting us know when something is wrong, but they don’t always shout. It start with whispers—subtle signs that we brush off as normal, unrelated, or “I’m just getting older.” A few blood markers slightly out of range, persistent fatigue, stiff joints, or an aching back might seem like minor inconveniences. But these are the tip of the iceberg for something deeper going on in the body.

Take thinning hair, for example. While it might seem like a cosmetic issue, it can be a sign of thyroid dysfunction, nutrient deficiencies, or chronic inflammation. Unexplained weight changes—gaining or losing—often point to hormonal imbalances or metabolic dysfunction. And yet, most of us don’t connect the dots until more serious issues show up.

Blood markers can be one of the first hints that something’s off, and they can show up before you notice any symptoms. Has your white blood cell count been out of range the last few times it was checked, it could mean your immune system is working overtime.

Or maybe your cholesterol is slowly creeping up—not just because of diet but as a sign of inflammation. Elevated C-reactive protein (CRP) or homocysteine levels are also red flags for chronic inflammation. Even slight shifts in blood sugar, liver enzymes, or thyroid hormones can be early signals that it’s time to dig deeper and start making changes, before those subtle imbalances become bigger problems.

Even mood changes like anxiety or trouble sleeping can be early signs of systemic imbalance. If you’ve ever felt “off” but couldn’t quite pinpoint why, that’s your body sending you a signal. The question is: are you listening?

Why Food is Often Overlooked

Food is rarely considered a culprit when it comes to aches, pains, or chronic conditions. Conventional medicine rarely makes the connection. A doctor might prescribe painkillers for joint pain or medication for anxiety without ever asking about your diet. Take your cat or dog to the diet, and the first thing they ask is about their eating habits, food, and poop. But, for us humans, food is unrelated.

But the truth is, the foods we eat

—or don’t eat—

play a massive role in our health.

Think about inflammation. Chronic inflammation is at the root of most modern diseases, from autoimmune to cancer to cardiovascular disease. What we eat directly impacts inflammation levels. Highly processed foods, added sugars, and unhealthy fats fuel the fire, while nutrient-dense, whole, rainbow foods and omega 3s help to calm it.

We’ve been conditioned to see food as fuel or pleasure, not medicine. We don’t think about how that daily soda might be contributing to our stiff shoulders or why skipping breakfast or that banana green smoothie could be messing with our energy and mood. It’s a mindset that needs to shift if we want to truly discover the connections to our health challenges.

Pain as a Motivator

Pain is hard to ignore. While some symptoms like fatigue or bloating might be easy to brush off, sharp pain, pain that keeps us awake, or a health scare is often what finally gets our attention.

Psychologically, we are wired to avoid immediate discomfort more than potential future consequences. This is why the idea of a heart attack in 20 years doesn’t carry the same weight as the back pain that prevents you from getting out of bed today. Eating these fries taste delicious today but are shortening my life….It’s hard to really believe that in the moment.

But waiting for pain to decide to change is risky. By the time symptoms are severe, damage may already have been done. Chronic pain is usually from long term inflammation or long-standing nutrient deficiencies.

For those with autoimmune diseases, ignoring early signs like joint stiffness or brain fog can mean years of unnecessary suffering before receiving a proper diagnosis. While many things like nutrient deficiencies can be reversed, the damage that was caused by those nutrient deficiencies may not be reversible.

Learn to Listen to YOUR Body

I have never been very good at listening to my body. 

The key to avoiding pain is learning to recognize your body’s signals and acting on them. That lingering soreness in your knees after a walk might be your body’s way of asking for more anti-inflammatory foods. Do you have enough color on your plate?  Or, maybe you need some ginger, turmeric, and leafy greens; you’re missing some key nutrients?

Chronic fatigue could be your body asking for better quality sleep and balanced blood sugar. Anxiety or insomnia can be tied to diet and lifestyle. Maybe you need some magnesium? Instead of reaching for pain meds, you may be better off in the long run changing your food.

Want to learn more about pain management and herbs and foods for pain? Watch this recording from my podcast, Natural Healing With Plants.

Why It Matters for Autoimmune Disease

For those with autoimmune disease, the stakes are even higher. Autoimmune diseases often start with vague, nonspecific symptoms—fatigue, joint pain, digestive issues—that are easy to dismiss. I didn’t even know I had any symptoms. I thought anxiety and agitation were a part of my personality. But these are red flags that the immune system is out of balance.

Diet plays a major role in managing autoimmune disease. Foods that trigger inflammation, like gluten, dairy, and sugar, can cause more symptoms and fuel flare-ups. Eating an anti-inflammatory diet made of whole, nutrient-dense foods can help calm the immune system and reduce symptoms.

Most of us don’t think about diet until they’re facing severe pain or a diagnosis. It doesn’t have to be this way. By paying attention to early signs and making proactive changes, it’s possible to prevent or stop the progression of autoimmune disease.

What You Can Do Today

Start by tuning into your body. I admit; this is not my strong suit.  I need to get better at listening to my body and asking it what it needs right now.

Are there recurring aches, mood swings, or digestive issues that you’ve been ignoring? Are you more agitated, snapping at your kids or spouse more often? Instead of writing it off as normal, see this as an opportunity to do something different.

Next, look at your diet and daily activities and sleep. Are you eating a variety of colorful, whole foods? Are you staying hydrated and moving your body regularly?

Small changes, like adding more vegetables to your meals, switching to chia or flax pudding over cold processed cereals, or swapping processed snacks for whole foods, can make a big difference.

Finally, don’t wait for pain to force you into action. Making changes today is always easier than dealing with the consequences later.

Your Invitation to Change

If you’re ready to take charge of your health before the pain sets in—or to reverse course if you’re already there—I invite you to join The Zen & Zest Zone. This supportive community is designed to empower you to make positive changes for health. Together, we explore how diet, movement, and mindfulness can transform your health and bring balance to your life.

Every month, we have a cooking class, an herbal workshop, and movement class, and a meditative workshop (like Laughter Yoga and Neurographic Art) plus bonus recipes, discounts on programs, and more!

Don’t wait until it hurts. Start listening to your body today.