Is It Inflammation?
It’s been a whirlwind of a month, and I’ve been bouncing between a million different topics. But there’s one thing that keeps sneaking into every conversation—inflammation. 🔥🕯️🔥
It seems to be everywhere, showing up like an uninvited guest at the party:
High cholesterol? ➡️ Inflammation.
Digestive issues? ➡️ Inflammation.
Trouble sleeping? ➡️ Yep, inflammation again.
I can’t escape it, and chances are, neither can you.
So let’s unpack this sneaky troublemaker—what it is, how to spot it, and most importantly, what you can do to keep it from derailing your health.
Many chronic health concerns—like fatigue, joint pain, brain fog, and even hormone imbalances—can be traced back to low-grade inflammation.
While acute inflammation helps the body heal, chronic inflammation acts like a slow-burning fire, disrupting health over time.
Thankfully, with the right testing and lifestyle changes, it’s possible to identify and address inflammation before it turns into a bigger issue.
What Causes Chronic Inflammation?
Diet: High intake of refined sugars, low-quality oils, and nutrient-poor foods
Stress: Persistent mental and emotional stress contributes to higher inflammation levels.
Gut Health Issues: Leaky gut (intestinal permeability) or imbalances in the microbiome.
Environmental Factors: Toxins, poor air quality, or allergens.
Inadequate Sleep or Movement: Too little sleep or a sedentary lifestyle can increase inflammation.
Testing for Inflammation*
CRP (C-Reactive Protein): A marker for general inflammation. Elevated levels may indicate an ongoing inflammatory response.
Homocysteine: High levels are linked with cardiovascular inflammation and have been linked to cognitive decline.
Uric Acid: Elevated levels can indicate inflammation and can be a measure of cardiovascular risk
*While there are numerous tests available to measure inflammation in the body, these key assessments provide a solid starting point and can help guide your next steps.
Lifestyle Tweaks to Reduce Inflammation
Anti-Inflammatory Foods
Add colorful fruits and vegetables for antioxidants.
Incorporate healthy fats like olive oil, avocados, and omega-3-rich foods (salmon, flaxseed).
Limit refined sugars, fried foods, and low-quality oils.
Herbs & Spices
Turmeric: Contains curcumin, which helps reduce pain and improve joint function.
Ginger: Alleviates inflammation and may reduce muscle soreness.
Cinnamon: Rich in polyphenols, it supports heart health and may lower blood sugar.
Movement Matters
Aim for daily, moderate physical activity (like walking or yoga).
Too much intense exercise, especially without building up stamina, can increase inflammation, so balance is key.
Manage Stress Proactively
Incorporate mindfulness practices such as meditation or journaling.
Try adaptogenic herbs like ashwagandha to support your stress response.
See this blog post for 3 herbs for stress.
Prioritize Sleep and Recovery
Aim for 7-8 hours of quality sleep.
Create a bedtime routine with screen-free time before bed.
See this blog post for more sleep tips.
Addressing chronic inflammation is like extinguishing embers before they spark a wildfire. 🧯🚒
Small, sustainable steps—like improving your diet, managing stress, and moving regularly—will have a cumulative impact on your health over time.