Inflammation has become a buzzword in recent years, but do we truly understand what it is and how it affects our bodies? While acute inflammation is a helpful process, chronic or systemic inflammation is at the root of many health issues, from joint pain to heart disease, from skin issues to digestive issues, and so much more. As a Functional Medicine practitioner, I see firsthand how unmanaged chronic inflammation can pave the way for chronic disease and can hinder the results my clients have gotten before they learn how to manage it.  In this post, we’ll explore the difference between acute and chronic inflammation, how inflammation manifests in our bodies, and what we can do to manage it through food, lifestyle changes, and supplements.

At The Lyons’ Share Wellness, we help clients address inflammation by getting to the root cause and tailoring a personalized approach to support healing. So, if you’re dealing with inflammation-related issues, we’re here to help you regain balance!  Sign up for your free initial consultation here.

What is Inflammation?

Inflammation is a natural process that your body uses to protect itself from harm. If you’ve ever had a cut, a cold, or a sprain, you’ve experienced acute inflammation—redness, swelling, and pain that signal your immune system is at work, clearing out invaders and initiating healing. This type of acute inflammation is beneficial, designed to be short-term and localized. Without it, infections would run rampant and injuries would never heal.

The problem arises with chronic, systemic inflammation—the type that doesn’t turn off when it should. Instead of being a targeted response to an injury or pathogen, chronic inflammation occurs when the body mistakenly perceives a threat and mounts a prolonged immune response, damaging tissues in the process. This type of inflammation often stems from poor lifestyle choices, including a diet high in processed foods, lack of exercise, chronic stress, or exposure to environmental toxins, all of which we’ll discuss below.  Over time, this low-grade inflammation contributes to a host of chronic diseases, including heart disease, diabetes, autoimmune conditions, and more.  The goal in Functional Medicine is not only to address the symptoms of inflammation but to understand why the inflammatory cascade was triggered in the first place.

The Role of the Gut in Inflammation

Your gut plays a crucial role in managing inflammation. The trillions of bacteria living in your digestive tract, collectively called the gut microbiome, help regulate the immune response. However, when the gut is compromised, through poor diet, stress, or environmental toxins, it can lead to a condition called dysbiosis, where harmful bacteria outnumber beneficial ones.

Dysbiosis, stress, and poor-quality food choices often contribute to leaky gut syndrome (increased intestinal permeability, which you can read about here), which allows undigested food particles and toxins to leak into the bloodstream. These foreign substances trigger an immune response, leading to widespread inflammation throughout the body. When your gut is out of balance, it’s not just digestive symptoms you might experience. Mood swings, brain fog, joint pain, and skin issues can all stem from inflammation initiated by an unhealthy gut.

Maintaining a healthy gut is one of the most powerful ways to combat systemic inflammation. At The Lyons’ Share Wellness, we often use stool testing to assess gut health, pinpointing specific imbalances that could be driving inflammation. By addressing gut health with personalized nutrition, probiotics, and gut-healing protocols, we can lower overall inflammation and improve our quality of life.

Symptoms of Inflammation

Inflammation is often silent until it manifests as symptoms. I like to use the analogy of an “inflammation cup”—each source of inflammation adds a drop into the cup. This includes poor food choices, stress, lack of sleep, exposure to toxins, and even overexercising. When your inflammation cup overflows, you start to notice symptoms.

Some of the most common signs of chronic inflammation include:

• Fatigue
• Joint pain, stiffness in joints, or puffy hands, feet, and face
• Digestive issues, such as bloating, constipation, or diarrhea
• Skin problems, like acne, eczema, or rashes
• Brain fog or memory issues
• Weight gain, particularly around the midsection
• Mood disturbances, including anxiety and depression

However, inflammation can also be “silent” in the sense that some individuals may not immediately feel these symptoms, but damage is still being done beneath the surface. This is why routine testing for markers like high-sensitivity C-reactive protein (hs-CRP) can provide valuable insight into your inflammation levels before more serious symptoms arise.

The Consequences of Uncontrolled Inflammation

If inflammation is left unchecked, it can contribute to the development of chronic diseases like heart disease, diabetes, and autoimmune disorders. But it doesn’t stop there. Chronic inflammation has also been linked to an increased risk of cancer, neurodegenerative diseases like Alzheimer’s, and even accelerated aging—a phenomenon known as inflammaging.

Inflammaging refers to the chronic, low-grade inflammation that accompanies aging, which can lead to physical decline and increased susceptibility to illness. By controlling inflammation, especially during midlife, we can promote healthier aging and reduce the risk of age-related diseases.

How We Can Mitigate Inflammation Through Food

Food is one of the most powerful tools you have to fight inflammation. Certain foods can either fuel the fire or extinguish it. When we think about the anti-inflammatory foods and inflammatory foods below, we don’t have to necessarily avoid inflammatory foods completely.  It’s more about ensuring that the overall composition of your diet leans towards the anti-inflammatory side to help your body keep inflammation in check.

Anti-inflammatory Foods:

• Colorful fruits and vegetables: These are rich in antioxidants and polyphenols—natural compounds that fight oxidative stress and inflammation. Aim for a variety of colors to ensure you’re getting a wide array of nutrients. The darker the better (e.g. blueberries, leafy greens) when it comes to reducing inflammation!
• Omega-3 fatty acids: Found in fatty fish like salmon, mackerel, and sardines, omega-3s help lower the production of pro-inflammatory cytokines. Flaxseeds, chia seeds, and walnuts are great plant-based sources.
• Healthy fats in general: Olive oil, avocado, and nuts are excellent sources of monounsaturated fats that have been linked to lower inflammation levels.
• Spices like turmeric and ginger: Turmeric contains curcumin, one of the most potent anti-inflammatory compounds known, while ginger has been shown to reduce inflammation in conditions like osteoarthritis.

Inflammatory Foods to Minimize:

• Refined carbohydrates: Processed sugars and grains contribute to blood sugar spikes, which can lead to the release of pro-inflammatory cytokines.
• Added Sugar: High amounts of added sugar, especially in processed foods and sweetened beverages, can trigger a rise in insulin levels, promoting inflammation and contributing to insulin resistance, weight gain, and chronic diseases like Type 2 diabetes and cardiovascular disease.
• Trans fats and low-quality oils: These fats, often found in processed or fried foods, are known to increase inflammation.  See this post for more on quality of cooking oils. Excessive alcohol: While moderate alcohol consumption may have some anti-inflammatory benefits in some studies, overconsumption can elevate inflammation markers.
• Gluten: For individuals with gluten sensitivities or celiac disease, consuming gluten can lead to immune responses that inflame the gut lining and contribute to systemic inflammation. Even in some people without these conditions, gluten may contribute to bloating, brain fog, and joint pain, which are often signs of inflammation.
• Dairy: Many people have difficulty digesting lactose or are sensitive to the proteins in dairy, which can lead to gut irritation and systemic inflammation. Dairy may be pro-inflammatory for some individuals, contributing to symptoms like bloating, acne, and digestive distress.
• Ultraprocessed Foods: Ultraprocessed foods often contain a mix of artificial additives, preservatives, refined carbohydrates, and unhealthy fats, all of which can contribute to inflammation. These foods tend to disrupt gut health and promote inflammatory responses in the body, especially when consumed regularly.

In our Functional Nutrition programs, we work with clients to create personalized anti-inflammatory eating plans that work for their unique lifestyle and health goals. This often includes a combination of lab testing and dietary adjustments to reduce inflammatory triggers.

How We Can Mitigate Inflammation Through Lifestyle

Your lifestyle choices have a profound impact on inflammation levels, too. Here’s how to make sure you’re living in a way that supports your body’s natural balance:

• Manage stress: Chronic stress triggers the release of cortisol, which increases inflammation over time. Incorporating daily stress-management techniques like deep breathing (my favorite exercises here!), meditation (top benefits here!), or yoga (see the connection between yoga and other stress management practices and gut health here!) can help mitigate the impact of stress on your body.
• Get enough sleep: Sleep is essential for your body’s repair processes. Aim for 7-9 hours of quality sleep per night to allow your body to lower inflammation and restore balance. See my top strategies for improving sleep naturally here.
• Exercise smartly: Regular, moderate exercise helps reduce inflammation. However, overexercising—especially without adequate recovery—can actually increase inflammatory markers. Finding the right balance is key, and at The Lyons’ Share, we help clients tailor their movement plans based on their body’s needs.
• Minimize exposure to toxins: Environmental toxins—found in cleaning products, cosmetics, and even some foods—can trigger immune responses that increase inflammation. Opt for natural, toxin-free products whenever possible, and reduce your exposure to common pollutants by filtering your water and air.  See this post for more.

How We Can Mitigate Inflammation Through Supplements

While diet and lifestyle are foundational, supplements can provide extra support in reducing inflammation. Some of the most effective anti-inflammatory supplements we recommend at The Lyons’ Share Wellness include the following. All of our recommended brands can be found here.

• Omega-3 supplements: If you don’t eat fatty fish regularly, a high-quality omega-3 supplement can help ensure you’re getting enough anti-inflammatory fatty acids.
• Turmeric or curcumin: As one of the most well-researched anti-inflammatory compounds, curcumin supplements are a great option for those with higher inflammation levels.
• Resveratrol, quercetin, ginger, rosemary, and Boswellia: Found naturally in various plants, these all have powerful anti-inflammatory properties. We use an inflammation blend that contains all of these (and turmeric), which is listed here.
• Probiotics: Supporting gut health with a probiotic supplement can help reduce systemic inflammation by balancing the microbiome.  One recommended for general inflammation is included here.

At The Lyons’ Share, we often use a variety of targeted supplements to help clients address their specific inflammation concerns. Whether it’s through advanced testing or symptom assessment, we can guide you to the supplements that will make the biggest impact on your health.

The Bottom Line

Inflammation is a natural and necessary part of the body’s defense system, but when it becomes chronic and systemic, it can wreak havoc on your health. The good news is that there are many ways to manage and reduce inflammation through food, lifestyle, and supplements.

If you’re feeling overwhelmed by inflammation or want to take a proactive approach to your health, our team at The Lyons’ Share Wellness is here to help you. Through personalized care and advanced testing, we’ll guide you to the root causes of your inflammation and create a tailored plan to get you feeling your best.  When you’re ready, grab your free initial consultation here.

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️ Want to hear about this topic in audio format? → Check out the podcast episode here!