Inflammation: The Hidden Driver Behind Chronic Illness
When most people hear the word inflammation, they think of something like a swollen ankle or a sore throat.
But what if I told you that inflammation could be happening inside your body every day — quietly and persistently — and you wouldn’t even feel it?
In functional medicine, chronic inflammation is considered one of the core drivers behind most modern chronic illnesses - from autoimmune disease and hormonal imbalance to gut issues, fatigue, and brain fog.
Let’s break it down — and more importantly, talk about what you can do to keep it in check.
What Is Inflammation, Anyway?
Inflammation is your body’s natural defence mechanism. When you get a cut or catch a cold, your immune system kicks in and sends an army of white blood cells to heal the damage or fight the invader. That’s acute inflammation and it’s essential. It’s handy not to die from a small cut because it won’t heal.
But when inflammation is ongoing — triggered by things like processed food, stress, toxins, infections, or a leaky gut — it becomes a chronic, low-grade fire in the body. And this is where the trouble begins.
What Causes Chronic Inflammation?
Chronic inflammation often flies under the radar, triggered by:
Processed foods (especially sugar, trans fats, and refined carbs)
Poor gut health (e.g. leaky gut, microbiome imbalance)
Environmental toxins (chemicals, mould, plastics, pesticides)
Chronic infections (viral, bacterial, or parasitic)
Unresolved emotional stressor trauma
Poor sleep and overworking
Food sensitivities (e.g. gluten, dairy)
Blood sugar imbalances
It’s rarely one thing — more often, it's a perfect storm of stressors wearing down your body’s natural defences over time.
Signs You Might Have Chronic Inflammation
You don’t need to have a diagnosis to be inflamed. Here are some common signs:
Ongoing fatigue or brain fog
Bloating, gas, or irritable bowels
Joint stiffness or muscle aches
Skin issues (eczema, psoriasis, acne)
Allergies or sinus congestion
Weight that won’t budge
Anxiety or low mood
Irregular or painful periods
Autoimmune flares
What Conditions Are Linked to Inflammation?
Chronic inflammation plays a major role in:
Autoimmune diseases (e.g. Hashimoto’s, rheumatoid arthritis, lupus)
Digestive conditions (e.g. IBS, Crohn’s, colitis)
Hormonal imbalances (e.g. PCOS, PMS, endometriosis)
Heart disease and high blood pressure
Type 2 diabetes and insulin resistance
Obesity and metabolic syndrome
Skin conditions like psoriasis, eczema, and acne
Mental health issues like anxiety and depression
Cognitive decline, including Alzheimer’s
Functional medicine sees inflammation not as a diagnosis in itself, but as a root cause that must be addressed for true healing.
7 Natural Strategies to Calm the Inflammation Fire
The good news? You can take control. Small daily changes have a big impact on inflammation over time:
1. Eat an Anti-Inflammatory Diet
Focus on whole, real foods:
Colourful vegetables and fruit (rich in antioxidants)
Healthy fats (olive oil, avocado, flaxseed, oily fish)
Lean proteins (wild-caught fish, legumes, organic poultry)
Herbs and spices (especially turmeric, ginger, rosemary)
Avoid or minimise:
Sugar, refined carbs, soft drinks
Processed foods
Seeds oils (canola, soybean, sunflower)
Alcohol
Additives; Colours, flavours, reservatives
2. Heal Your Gut
Your gut is home to 70–80% of your immune system. Inflammation of the gut equals inflammation of the body! Support it with:
Fermented foods (sauerkraut, kimchi, kefir)
Prebiotics (onions, garlic, asparagus, oats)
High-quality probiotics
Bone broth or collagen
whole fresh non-processed foods from “The rainbow” - see my previous blog!
If gut issues are ongoing, work with a practitioner to address deeper issues like SIBO or parasites.
3. Move Your Body
Regular movement (even gentle walking or stretching) helps your body flush inflammatory markers, improve lymphatic flow, and reduce stress.
Aim for 20–30 minutes of movement daily
Consider practices like yoga, pilates or tai chi for stress support
Consider resistance training for muscle and metabolic health
4. Get Quality Sleep
Inflammation rises dramatically when you're sleep-deprived. So support deep sleep by:
Keeping a regular bedtime
Avoiding screens for an hour before bed
Creating a cool, dark, tech-free sleep space
Avoiding “Afternoon: caffeine beverages - this includes; tea, coffee and colas
Avoid alcohol - it makes your liver wrk hard, which can interfere with deep restful sleep
5. Manage Stress
Stress is a major inflammation trigger — and not just emotional stress, but also hidden stressors like infections, poor blood sugar control, and overexercising.
Try:
Breathwork, meditation or mindfulness
Yoga
Journalling or time in nature
Nervous system regulation practices (like vagus nerve exercises)
6. Ditch the Toxins
Reduce your exposure to inflammatory chemicals:
Use natural skincare and cleaning products
Avoid plastic food containers and water bottles
Choose organic when possible - consult “The Dirty Dozen Clean” Fifteen for more information
7. Test — Don’t Guess
Functional testing can help identify:
Hidden infections
Food sensitivities
Hormonal or gut triggers
Environmental toxicants
With the right information, we can create a targeted healing plan.
Final Thoughts
Inflammation isn’t the enemy — it’s your body’s alarm system. But when it stays switched on, it silently fuels chronic disease, fatigue, and hormonal chaos.
The key is addressing the root causes, not just the symptoms. Through food, lifestyle, and personalised support, you can absolutely reduce inflammation and reclaim your health.
Your body is always trying to heal — sometimes, it just needs the fire to be put out first.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalised guidance on diet and health.
