In the pursuit of optimal health, the balance of physical, mental, and emotional elements defines our overall quality of life. However, hidden beneath this equilibrium lies the often-overlooked influence of inflammation, a key player that can either bolster our vitality or undermine it.
“Inflammation is the body’s natural defense mechanism in response to injury, infection, or harmful stimuli. This process often results in redness, swelling, and pain- all signs the body is working hard to repair itself,” says Nicolle (Nikki) Goyle, Chief Operations & Wellness Officer at Scottsdale’s Integrated Spine, Pain, and Wellness.
Nikki Goyle works alongside her husband, Dr. Asha Goyle, a Pain and Regenerative Medicine Physician. Their goal- helping people achieve optimal health holistically, as inflammation can contribute to chronic pain, arthritis, heart disease, digestive problems, and other long-term conditions.
“While anyone can get inflammation, more than 50% of U.S. adults are prone to chronic inflammation caused by factors like stress, poor diet, lack of exercise, or exposure to environmental toxins,” says Nikki.
We connected with Nikki on simple ways to incorporate a somatic diet that helps provoke an anti-inflammatory lifestyle. This includes eating right, regular physical activity, stress management, and adequate sleep.
Easier said than done, right?
“Creating new habits takes time- about 60 days to fully adopt a new lifestyle.”
The team at Integrated Spine Pain and Wellness offers a weight loss and wellness program that’s more than a quick fix; they don’t give you medication and send you on your way. Instead, they believe in the power of food as medicine.
“Our philosophy is based on the integration of somatic healing, a therapeutic approach that focuses on the connection between the mind and body. We recognize that emotional pain, stress, and past trauma can be deeply intertwined with a person’s relationship with food and your body.”
A key takeaway of a somatic diet is recognizing that cravings and eating patterns are often driven by emotions. For example, anxiety, can trigger the desire to eat, particularly comfort foods. This is because food often serves as a coping mechanism- a way to soothe or distract ourselves from uncomfortable feelings.
“For instance, you might notice that you reach for sugary snacks when you’re feeling stressed. Instead of automatically surrendering to these urges, a somatic diet encourages you to pause, check in with your body, and ask yourself what you really need in that moment.”
So how can we retrain our brain to eat healthier?
According to Nikki, this begins with a conscious and committed choice.
“Living a healthy lifestyle doesn’t mean you can’t enjoy occasional indulgences- it’s all about balance.”
Nikki’s eat right tips for families includes:
Stock a smart pantry
When grocery shopping, focus on the perimeter of the grocery store for fresh produce, meats, and dairy. The Yuka app helps rates products from excellent-to-bad.
Plan menus
Devise a weekly menu and use grocery delivery to purchase the items needed. Such services can be budget friendly because you’re dodging shopping in-store aisles.
Be mindful
Check in with yourself before making food choices. Ask yourself: is this helping or hurting my goal?
Stay hydrated and add protein to curb cravings
We often think we’re hungry when we’re really just dehydrated. Drink water with electrolytes before reaching for a snack.
Drink Nikki’s anti-inflammatory juice
This juice is packed with powerful ingredients loaded with whole lemon pulp (vitamin C), fresh turmeric, black pepper and ginger. The black pepper activates the curcumin in the turmeric, enhancing its anti-inflammatory benefits. Ginger supports digestion.
Integrated Spine Pain and Wellness is dedicated to uncovering the root cause of pain and inflammation, helping patients heal naturally and live their best lives. Led by Dr. Asha Goyle, a double board-certified anesthesiologist and regenerative medicine specialist, they focus on non-invasive, holistic treatments that improve function and reduce pain. Nikki Goyle, a wellness advocate, uses her passion for food and holistic living to inspire others. ispwscottsdale.com
“Our philosophy is integrating somatic healing, a therapeutic approach focusing on the connection between the mind and body."