Inflammation is the body’s natural defense against harm, activating the immune system to eliminate threats and begin healing.
In its acute form, inflammation helps the body recover from infections or injuries. However, when inflammation becomes chronic, lasting for months or years, it can disrupt normal physiological function and become a driver of numerous health conditions.Increasingly, research identifies chronic inflammation as a contributing factor in a wide range of diseases, including heart disease, type 2 diabetes, autoimmune disorders, Alzheimer’s disease, and cancer.
Recognizing the signs early is key to managing your health. Here are signs that your body may be inflamed, and what you can do about it.
1. Persistent Fatigue
Feeling constantly drained despite adequate sleep? Inflammation affects energy regulation and brain signaling, contributing to physical and mental exhaustion. A 2012 study in Brain, Behaviour, and Immunity linked elevated inflammatory markers such as IL-6 and CRP levels, to fatigue even in healthy individuals.
2. Joint Pain or Stiffness
Morning stiffness and ongoing joint pain are hallmark features of systemic inflammation, particularly in autoimmune diseases like rheumatoid arthritis, where the immune system mistakenly targets joint tissues, leading to chronic pain and reduced mobility.
3. Digestive Problems
Chronic inflammation in the gastrointestinal tract can manifest as bloating, constipation, diarrhea, or cramping. It plays a central role in disorders such as inflammatory bowel disease (IBD) and may contribute to irritable bowel syndrome (IBS).
4. Skin Breakouts or Rashes
Chronic inflammation doesn’t just affect internal systems, it can also manifest in the skin, especially under stress. Conditions like psoriasis, acne, and atopic dermatitis (AD) are known to flare with psychological stress due to neurogenic inflammation, where nerve endings release inflammatory neuropeptides like substance P (SP) and nerve growth factor (NGF). These mediators promote cytokine (chemical messenger) release, immune cell activation, and disruption of the skin barrier. Stress also dysregulates the skin’s local HPA axis and sympathetic nervous system, creating a vicious cycle that sustains inflammation and worsens symptoms.
5. Frequent Infections
An inflamed immune system may become either overactive or suppressed, impairing its ability to fight infections or repair tissue efficiently. Recurrent illnesses or delayed wound healing may signal immune imbalance.
6. Weight Gain (Especially Belly Fat)
Chronic inflammation is both a cause and consequence of visceral fat accumulation. This type of fat is metabolically active and releases pro-inflammatory cytokines that worsen insulin resistance, promoting a cycle that increases the risk of metabolic syndrome.
7. Brain Fog & Low Mood
Difficulty concentrating, forgetfulness, and low mood may be signs of neuroinflammation. A 2020 meta-analysis found that individuals with depression had significantly higher levels of inflammatory markers compared to controls, supporting a biological link between mood and immune activity.
What You Can Do
If you suspect your body is inflamed, here are research-supported ways to fight it:
- Eat an anti-inflammatory diet:
- Focus on whole, unprocessed foods
- Include fruits, vegetables, whole grains, fatty fish, legumes, and spices like turmeric and ginger
- Avoid refined carbs, sugary drinks, processed meats, and trans fats
- Increase fibre: it feeds gut bacteria
- Move your body: Regular moderate exercise (like walking, swimming, or cycling) reduces systemic inflammation, even independent of weight loss
- Prioritize Sleep: Aim for 7–9 hours of restful sleep per night. Sleep and the circadian rhythm regulate immune function by coordinating hormone and cytokine activity. Deep sleep promotes anti-inflammatory processes and strengthens adaptive immunity, while chronic sleep loss triggers low-grade inflammation and weakens immune defenses.
- Manage stress: Chronic stress increases inflammation. Mindfulness-Based Stress Reduction, meditation and breathing exercises may help by reducing inflammatory markers and supporting immune health.
- Avoid smoking and limit alcohol: Alcohol disrupts immune balance, triggering pro-inflammatory responses and weakening defenses against infections.
- Support when needed: Certain supplements can help modulate inflammation to allow the body to heal. This includes supplements such as:
- Omega 3 fatty acids:
- Mechanism: Reduce inflammation by lowering the production of pro-inflammatory cytokines and proteins through the NF-κB signaling pathway.
- Clinical relevance: Shown to reduce joint pain, support cardiovascular health, improve mood, and regulate stress-related inflammation.
- Tip: also found in foods such as leafy greens, walnuts, flax-fed chicken eggs and fatty fish.
- Curcumin:
- Mechanism: Reduces inflammatory markers such as C-reactive protein (CRP), tumour necrosis factor α (TNF-α), interleukin-6 (IL-6), and interleukin 1 beta (IL-1β)) and markers of oxidative stress.
- Clinical relevance: Supportive in decreasing IBS flares, arthritic pain, decreasing systemic inflammation.
- Tip: Found naturally in turmeric; enhanced absorption when paired with a fat (consume with meals).
- Boswellia:
- Mechanism: Inhibits 5-lipoxygenase (5-LO), an enzyme involved in leukotriene formation, which contributes to inflammation.
- Clinical relevance: Improves symptoms of osteoarthritis, rheumatoid arthritis and may support the respiratory tract.
- Tip: Best paired with curcumin
- Vitamin D:
- Mechanism: Acts on immune cells to regulate inflammation, reduces cytokines such as TNF-α and IL-6, and may help lower CRP levels. It also plays a role in gut and bone health.
- Clinical relevance: Optimal vitamin D levels have been linked to improved mood, reduced insulin resistance, support for metabolic syndrome, and lowered risk of autoimmune flares (e.g., rheumatoid arthritis).
- Tip: Blood levels can be increased with sun exposure or via fortified foods.
- Omega 3 fatty acids:
Inflammation is your body’s response to perceived threats, but when it becomes chronic, it can do more harm than good. Listening to your body, and recognizing these signs early, can help you take steps toward reducing inflammation and protecting your long-term health.
Always consult a licensed naturopathic doctor before beginning any new supplement regimen to ensure it’s safe and appropriate for your individual health needs. Not sure where to begin? Book a free discovery call to speak with our patient support team to explore how we can support your health journey.
References
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