Inflammation: What It Is, Why It Matters, and How to Calm It

Inflammation gets a bad reputation, but it’s not all negative. In fact, we wouldn’t be alive without acute inflammation. It’s how your body responds to injury, infection, or stress. Think of a sprained ankle - it swells, reddens, and heats up. That’s your immune system rushing in to repair tissue and clear out damage. Once the job is done, the inflammation resolves and healing begins.

But when inflammation doesn’t switch off - when it becomes chronic and low-grade - it starts to cause problems. And this is where functional medicine steps in.

Acute vs Chronic Inflammation: What’s the Difference?

Acute inflammation is short-lived and purposeful. Examples include:

• A cut or wound

• A sore throat from a virus

• Post-exercise muscle soreness

• A fever during infection

These are all signs your immune system is doing its job. Once the threat is gone, the inflammatory response winds down.

Chronic inflammation, on the other hand, is subtle and persistent. It’s often driven by lifestyle factors and can go unnoticed for years. Examples include:

• Joint stiffness or pain without injury

• Brain fog and fatigue

• Skin issues like acne or eczema

• Digestive discomfort

• Weight gain that won’t budge

  
  

Over time, chronic inflammation contributes to conditions like:

• Cardiovascular disease

• Type 2 diabetes

• Autoimmune conditions

• Depression and anxiety

• Hormonal imbalance

• Cellulite and connective tissue breakdown

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What Creates Inflammation, and What Keeps It Going?

Inflammation is triggered by many things, including:

• Blood sugar instability

• Ultra-processed foods (UPFs)

• Excess sugar and refined carbohydrates

• Seed oils high in omega-6

• Chronic stress

• Poor sleep

• Environmental toxins

• Sedentary lifestyle

These factors activate the immune system and keep it switched on. Over time, this leads to oxidative stress, tissue damage, and hormonal disruption.

In clinic, I often see clients who are unknowingly inflamed due to food intolerances. These can trigger immune responses that quietly drive inflammation, even when the diet looks “healthy” on the surface. Identifying and removing these triggers can be transformative, especially for those with fatigue, skin issues, or stubborn weight.

How to Turn Inflammation Off

Your body has built-in anti-inflammatory systems, but they need the right inputs. Here’s how to support them:

1. Balance Blood Sugar

When blood sugar spikes and crashes, it triggers cortisol and inflammatory cytokines. To stabilise:

• Eat protein with every meal

• Include healthy fats and fibre

• Avoid grazing and snacking all day

• Reduce refined carbs and sugars

• Start the day with a savoury breakfast

  
  

2. Increase Anti-Inflammatory Foods

Focus on foods that calm the immune system and support repair:

• Omega-3 fats from oily fish, flaxseed, chia, and walnuts

• Colourful vegetables rich in polyphenols and antioxidants

• Olive oil for its anti-inflammatory compounds

• Herbs and spices like turmeric, ginger, rosemary, and garlic

• Fermented foods for gut health and immune regulation

  
  

3. Understand Omega-3 vs Omega-6

Omega-6 fats (found in seed oils like sunflower, rapeseed, and soybean) are pro-inflammatory in excess. Omega-3 fats (from fish and flax) are anti-inflammatory. Both are essential, but the modern diet is heavily skewed toward omega-6. Aim to rebalance by:

• Reducing processed foods and seed oils

• Increasing oily fish (2–3 times per week)

• Considering a high-quality omega-3 supplement if needed

  
  

The Mediterranean Diet: A Proven Anti-Inflammatory Approach

The Mediterranean diet is one of the most researched anti-inflammatory eating patterns. It includes:

• Plenty of vegetables and fruit

• Whole grains and legumes

• Nuts and seeds

• Olive oil as the main fat

• Moderate fish and poultry

• Minimal red meat and processed foods

This way of eating supports gut health, blood sugar balance, and hormone regulation, all key to reducing inflammation.

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How Do You Know If You’re Inflamed?

You don’t need a blood test to suspect chronic inflammation. Common signs include:

• Fatigue that doesn’t improve with rest

• Brain fog or poor concentration

• Digestive issues like bloating or constipation

• Skin flare-ups

• Joint pain or stiffness

• Mood swings or low mood

• Cellulite that worsens despite exercise

Functional testing can help confirm inflammation, but symptoms are often the best guide. If you’re unsure, I work with clients to assess inflammation through symptom mapping, nutrition review, and targeted testing when needed.

The Gut: Your Inflammation Control Centre

The gut is one of the most sensitive areas when it comes to inflammation. Chronic inflammation can:

• Damage the gut lining, leading to increased permeability (often called leaky gut)

• Disrupt enzyme production and nutrient absorption

• Alter the balance of gut microbes

And here’s where it gets interesting - your gut microbes can be either inflammatory or anti-inflammatory. The beneficial ones, like certain strains of Bifidobacteria and Lactobacillus, produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate.

These SCFAs:

• Strengthen the gut barrier

• Reduce inflammation locally and systemically

• Support immune regulation

• Improve insulin sensitivity

• Nourish colon cells

A diverse, fibre-rich diet helps feed these beneficial microbes and encourages SCFA production - one of the most powerful anti-inflammatory tools your body has.

Managing Inflammation Through Nutritional Therapy

This is where personalised nutrition makes all the difference. I work with inflammatory conditions every day, from skin flare-ups and fatigue to autoimmune symptoms and digestive distress. Whether it’s driven by blood sugar, stress, or hidden food intolerances, inflammation can be calmed with the right approach.

In clinic, I look at:

• Your symptoms and health history

• Blood sugar patterns

• Hormone balance

• Gut health

• Nutrient status

• Lifestyle stressors

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From there, we build a plan that supports your body’s natural ability to heal and regulate inflammation. This might include:

• A tailored anti-inflammatory food plan

• Supplement support for omega-3, magnesium, or antioxidants

• Gut healing protocols

• Stress management tools

• Sleep and recovery strategies

  
  

If you’re dealing with fatigue, bloating, brain fog, or stubborn weight, inflammation may be the missing link. And the good news is that it can be reversible.

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