Is “Inflammation” Just a Buzzword?
Inflammation isn’t just a buzzword — it’s your body’s SOS signal. Learn how to decode it, calm it, and take control of your health naturally.
Some people might think inflammation is just a trendy wellness term, but let me tell you — it’s a lot more than that! This whole newsletter was inspired by a reel I came across on Instagram where someone said, "If xyz is inflammatory, then tell me what cytokines are involved." And honestly? It ticked me off. It completely downplayed something that so many people feel in their bodies every single day.
So today, we’re breaking it all down. What inflammation actually is, why it matters, and most importantly — how to get it under control naturally. Grab a cup of tea and let’s get into it.
What Is Inflammation?
Inflammation is your body’s built-in defense mechanism. It’s what happens when your immune system jumps into action to protect and heal you. There are two main types of inflammation:
Acute Inflammation: The kind that shows up when you get a cut, a bug bite, or a sore throat. Your immune system sends white blood cells to fight off threats and start the healing process.
Chronic Inflammation: This is where things get tricky. When inflammation lingers for too long (sometimes for years!) it becomes a problem. Chronic, low-grade inflammation is linked to everything from autoimmune diseases to metabolic issues and even brain fog.
What Pathways in the Body Are Involved in Inflammation?
Your body has a few key pathways that regulate inflammation. If you’ve ever heard someone talk about cytokines, NF-kB, or COX enzymes, they’re referring to some of the major players in this process. Think of these like switches that get turned on when your body detects a problem. The problem is, sometimes these switches get stuck in the "on" position leading to ongoing inflammation that wears down your system over time.
If you’re interested in more of the science behind inflammation, some important pathways to know are:
NF-kB (Nuclear Factor Kappa B): This is a major inflammatory signaling pathway that gets activated in response to stress, infection, and toxins, triggering the production of inflammatory molecules.
COX-1 and COX-2: These enzymes are involved in producing prostaglandins, which contribute to inflammation and pain.
Cytokines: These are signaling proteins (like IL-6, TNF-alpha, and IL-1) that regulate immune and inflammatory responses.
NLRP3 Inflammasome: A key sensor in the immune system that triggers inflammation when it detects danger signals.
What Does Inflammation Feel Like in the Body?
It’s easy to assume inflammation only shows up as swelling or pain, but chronic inflammation can be sneaky. You might not see it, but you can feel it in ways like brain fog, constant fatigue, joint pain, digestive issues, breakouts, mood swings, stubborn weight gain, or insulin resistance. One of the ways I commonly hear my patients describe chronic inflammation is a generalized sense of puffiness they experience.
If left unchecked, chronic inflammation can set the stage for some serious health conditions. Over time, it can damage blood vessels and contribute to heart disease, impair insulin signaling and lead to type 2 diabetes, and even play a role in neurodegenerative diseases like Alzheimer’s and Parkinson’s. It’s also been tied to autoimmune diseases, cancer, hormonal imbalances, and gut dysbiosis. Basically, chronic inflammation is not something to ignore.
What Contributes to Chronic Inflammation?
The way we live today is a recipe for inflammation. A diet high in processed foods, refined sugars, and inflammatory seed oils fuels the fire. Chronic stress? It keeps your body in fight-or-flight mode, churning out stress hormones that stoke inflammation. Poor sleep raises inflammatory markers, while gut imbalances (like leaky gut) send immune signals that ramp up inflammation throughout the body. Then there are environmental toxins—from air pollution to heavy metals in our water supply—that add to the inflammatory burden. And if you’re not moving your body regularly? That’s another factor contributing to elevated levels of CRP (C-reactive protein), a key inflammatory marker.
The Connection Between Chronic Inflammation and Cortisol/Stress
Cortisol, your main stress hormone, plays a big role in inflammation. Short bursts of cortisol can help you fight off infections and recover from injuries. But when stress is unrelenting, cortisol regulation goes haywire. It can stay too high for too long, keeping inflammation levels elevated, or it can become too low, leaving your body unable to properly regulate inflammation. Studies have shown that people dealing with chronic stress tend to have higher levels of inflammatory cytokines like IL-6 and TNF-alpha, meaning stress isn’t just an emotional burden — it’s a physical one, too.
The Connection Between Chronic Inflammation and Autoimmune Conditions
Autoimmune diseases happen when the immune system starts attacking the body’s own tissues, and guess what fuels that? Chronic inflammation. If your immune system is constantly on high alert, it starts to misfire, increasing the risk of diseases like rheumatoid arthritis, Hashimoto’s thyroiditis, multiple sclerosis, lupus, and psoriasis. The longer inflammation lingers, the higher the chance of developing or exacerbating an autoimmune condition, which is why tackling inflammation is crucial in managing these diseases.
Targeted Supplements for Reducing Inflammation
If you’re dealing with inflammation, the right supplements can be game-changers. Some of the best research-backed options include:
Curcumin (Turmeric): A powerhouse that inhibits NF-kB and lowers inflammatory markers like CRP.
Omega-3 Fatty Acids (Fish Oil): EPA and DHA help counteract pro-inflammatory cytokines.
Quercetin: A flavonoid that has antioxidant and anti-inflammatory effects.
Boswellia Serrata: Especially helpful for joint inflammation and osteoarthritis.
Resveratrol: Found in grapes and berries, it supports heart health and reduces inflammation.
Magnesium: A must-have for calming stress and lowering inflammation markers.
Dietary Changes to Reduce Inflammation
Your diet is one of the biggest influences on inflammation levels. Some of the most effective changes you can make include:
Prioritizing whole, minimally processed foods. The more you cook at home, the more control you have over what goes into your meals.
Eating balanced meals with protein, fiber, healthy fats, and complex carbs to keep blood sugar stable.
Upping your intake of omega-3s from foods like wild-caught salmon, chia seeds, and walnuts.
Eating more antioxidant-rich foods like berries, dark leafy greens, and cruciferous vegetables.
Supporting gut health with fiber and fermented foods like sauerkraut and kefir.
Avoiding processed foods, refined sugars, and inflammatory seed oils.
Reducing alcohol and excessive caffeine.
Incorporating herbal teas like ginger, turmeric, and green tea.
Adding anti-inflammatory superfoods like blueberries, turmeric, extra virgin olive oil, leafy greens, pineapple, and papaya.
Lifestyle Changes to Reduce Inflammation
Inflammation isn’t just about what you eat — it’s about how you live. Some of the most effective habits for reducing inflammation include:
Prioritizing sleep: Aim for 7-9 hours a night to allow your body to repair. A study in PLOS ONE found that even short-term sleep deprivation raises C-reactive protein (CRP) and IL-1β, both of which are linked to systemic inflammation!
Managing stress: Find meaningful ways to manage stress on a day to day basis — it can look like breath work, walks outside, stretching, whatever works for you!
Moving your body: Walking, Pilates, and strength training help lower inflammatory markers.
Getting sunlight: Supports vitamin D production and circadian rhythms.
Reducing environmental toxin exposure: Choose cleaner skincare, household products, and filtered water.
Final Thoughts
Chronic inflammation is at the root of so many health issues, but the good news? You have control. Small, sustainable shifts in diet, lifestyle, and supplementation can significantly lower inflammation and help you feel better in your body.
What’s one change you’re making to reduce inflammation this week? Let me know!