What is Inflammation?

You’ve probably noticed that the word inflammation is being tossed around a lot lately. It's one of those health buzzwords that pops up in everything from social media reels to medical journals. But what does it actually mean? Let’s break it down.

What is Inflammation?

Inflammation is your body’s natural response to injury, infection, or harmful stimuli. Think of it as your internal fire alarm system—designed to alert your immune system and help you heal.

There are two types of inflammation:

• Acute inflammation is short-term and helpful—like when you cut your finger, sprain your ankle, or catch a cold. Your body ramps up its defenses, heals the tissue, and then returns to normal.

• Chronic inflammation, however, is a silent, long-lasting process that can smolder away inside the body for years—without you even realizing it. This is the kind of inflammation we need to be concerned about.

The Link to Chronic Disease

Chronic inflammation and oxidative stress (a form of cellular damage caused by an imbalance of free radicals and antioxidants) are now known to be the root causes of most modern-day chronic illnesses. These include:

• Heart disease

• Type 2 diabetes

• Alzheimer’s disease

• Obesity

• Autoimmune conditions (like rheumatoid arthritis, Hashimoto’s, lupus)

• Fatty liver disease

• Depression and anxiety

• Certain cancers

• Skin issues like eczema, psoriasis, and even acne

When inflammation becomes chronic, your immune system is in a constant state of alert, eventually damaging healthy tissues and contributing to disease.

How Do We Become Inflamed?

Chronic inflammation is not random—it’s largely a consequence of our modern lifestyle. Some of the biggest contributors include:

• A diet high in sugar and ultra-processed foods

• Poor gut health and an imbalanced microbiome

• Lack of movement or too much sitting

• Chronic stress and poor sleep

• Environmental toxins (pollutants, mould exposure, endocrine disruptors)

• Smoking and excessive alcohol consumption

It’s a perfect storm—and unfortunately, it’s become the norm.

What are the Signs of Inflammation?

Sometimes the signs are obvious. Other times, not so much.  Common symptoms of chronic inflammation include:

• Persistent fatigue

• Brain fog

• Digestive issues (bloating, constipation, reflux)

• Joint pain or stiffness

• Frequent colds or infections

• Skin flare-ups

• Mood disturbances like anxiety or low mood

• Difficulty losing weight

In the clinic, we might also see elevated inflammatory markers on blood tests, such as CRP (C-reactive protein) or insulin levels.

What Can We do to Reduce Inflammation?

Start with 1-2 Healthy Changes…

Here’s the good news: chronic inflammation is largely reversible with the right changes. Food is one of our most powerful tools, but it doesn’t stop there.

🍇 Food as Medicine

• Focus on whole foods, especially those rich in polyphenols (natural plant compounds with anti-inflammatory benefits). Think: berries, olive oil, green tea, dark chocolate, and herbs like turmeric and rosemary.

• Increase intake of fiber-rich foods to nourish the gut microbiome—your gut health is deeply linked to inflammation.

• Add omega-3 fats from oily fish, flaxseeds, and walnuts.

• Avoid refined sugars, seed oils, and processed carbs that spike blood sugar and feed inflammation.

🧘‍♀️ Lifestyle Medicine

• Move your body daily—even a brisk walk can have anti-inflammatory effects.

• Prioritize sleep—your body heals during rest.

• Manage stress—chronic cortisol production is a major driver of inflammation. Try mindfulness, breathing exercises, journaling, or time in nature.

• Support detox pathways through hydration, sweat (sauna or exercise), and liver-loving foods like leafy greens, beetroot, and lemon water.