What Is Inflammation (Really)? And How to Calm It Naturally
Ever stub your toe and watch it turn red and swell up? Or get a runny nose during allergy season? Or spike a fever when you're fighting off a cold?
All of these are signs of inflammation—your body’s natural defense system at work.
But while inflammation is essential for healing, it can also become a problem when it sticks around too long. Let’s take a look at what inflammation really is, the difference between helpful and harmful inflammation, and what you can do to reduce it naturally.
What Is Inflammation?
Inflammation is your immune system’s way of protecting you.
It kicks into gear when your body senses injury, infection, or irritation. Your immune system sends white blood cells and chemical messengers to the area to neutralize the threat and start the healing process. The result? Swelling, redness, heat, and sometimes pain.
These symptoms might be uncomfortable—but they’re a good sign that your body is doing its job.
The Two Types of Inflammation: Acute vs. Chronic
Acute Inflammation
This is the short-term kind. It happens when you cut your finger, catch a cold, or twist your ankle. The immune response is quick, targeted, and goes away when healing is complete.
✅ Helpful.
✅ Temporary.
✅ Necessary for healing.
Chronic Inflammation
This is when inflammation doesn’t turn off like it should. Instead of resolving, it lingers—and starts to harm healthy tissues. Over time, chronic inflammation can drive more serious health issues like:
Autoimmune diseases (Hashimoto’s, rheumatoid arthritis, lupus)
Cardiovascular disease
Diabetes
Gut issues (like IBS or leaky gut)
Brain fog and mood changes
It’s like your body is stuck in “high alert” mode all the time—and it takes a toll on your energy, immunity, and long-term health.
What Causes Chronic Inflammation?
While infections or toxins can trigger inflammation, many lifestyle habits keep the fire burning. Common culprits include:
Chronic stress
Poor sleep
Diets high in processed foods, sugar, and unhealthy fats
Sedentary lifestyle
Environmental toxins (mold, plastics, pesticides)
Gut imbalances and food sensitivities
How to Reduce Chronic Inflammation Naturally
Good news: you don’t need perfection. You just need consistent steps in the right direction. Here are my top anti-inflammatory lifestyle tips:
🥦 1. Eat More Anti-Inflammatory Foods
Choose colorful, whole foods that naturally calm inflammation:
Leafy greens, berries, broccoli, turmeric, ginger, wild-caught salmon, olive oil, walnuts, flaxseed
Reduce processed foods, sugar, fried foods, and anything artificial
🧘♀️ 2. Move Your Body Daily
Exercise helps regulate your immune response and reduces inflammation.
Aim for 30 minutes most days—walking, strength training, yoga, or dancing all count
😴 3. Prioritize Sleep
Sleep is when your body repairs and regulates inflammation.
Aim for 7–9 hours each night
Keep a consistent sleep-wake routine and limit screens before bed
💦 4. Stay Hydrated
Even mild dehydration can worsen inflammation.
Aim for at least half your body weight in ounces of water daily
Add a pinch of sea salt or lemon for extra support
🧠 5. Manage Stress
Chronic stress fuels inflammation—calming your nervous system is powerful medicine.
Try deep breathing, mindfulness, journaling, nature walks, or yoga
Even 5 minutes a day can make a difference
🚫 6. Avoid Inflammatory Triggers
Limit alcohol, ultra-processed snacks, and sugary drinks
Identify and remove hidden food sensitivities (I can help with that!)
The Bottom Line
Inflammation isn’t always the enemy. In fact, it’s one of the ways your body protects and heals itself. But when inflammation lingers, it becomes a hidden driver of disease, fatigue, and aging.
By making a few simple changes—eating nourishing foods, moving your body, managing stress, sleeping well—you can quiet chronic inflammation and support vibrant, long-lasting health.
✨ If you’re ready to get to the root of your inflammation and feel like yourself again, let’s talk. Book a complimentary connection call and I’ll help you create a personalized plan that’s right for your body and your life.