Inflammation

Inflammation is a core physiological response that keeps us alive. It’s your body’s natural immune response and a protective mechanism meant to restore balance and heal damage. However, when the body fails to return to baseline, this defense system becomes dysregulated.

When inflammation becomes chronic—driven by diet, stress, toxins, or gut imbalances—it contributes to a wide range of symptoms, from acne and fatigue to hormonal imbalances and mood changes.

In functional and holistic nutrition, inflammation is one of the most common root causes I address with clients. Often, it's not obvious. But by the time symptoms appear, it’s already influencing multiple systems in the body.

Two Types of Inflammation:

1. Acute Inflammation

• Short-term, localized (hours to days), triggered by injury, infection, or trauma, helps eliminate pathogens and repair tissue

• Common symptoms are redness, swelling, fever, and pain

2. Chronic (Systemic) Inflammation

• Long-term, low-grade, and widespread, often driven by internal stressors like blood sugar instability, gut dysbiosis, poor detox capacity, or emotional stress

• Symptoms may be subtle or delayed

Over time, chronic inflammation contributes to:

• Hormonal imbalances and menstrual irregularities

• Insulin resistance and metabolic dysfunction

• Acne, eczema, and other inflammatory skin conditions

• Anxiety, low mood, and brain fog

• Digestive issues, fatigue, and slow metabolism

Root Causes of Chronic Inflammation

Blood Sugar Dysregulation

Frequent glucose spikes and crashes trigger the release of pro-inflammatory cytokines and stress hormones like cortisol. This creates internal stress that can manifest as mood instability, cravings, fatigue, and hormone disruption.

Gut Imbalances (Dysbiosis, Leaky Gut)

An overgrowth of opportunistic bacteria or a compromised gut lining allows endotoxins to pass into the bloodstream, activating a constant immune response. Gut inflammation is often tied to acne, autoimmune symptoms, and food sensitivities.

Impaired Detoxification Capacity

Exposure to environmental toxins (pesticides, plastics, alcohol, and mold) burdens the liver, lymphatic system, and kidneys. If detox pathways are sluggish, inflammatory metabolites accumulate and affect hormonal balance, skin clarity, and mental clarity.

Chronic Stress and Nervous System Dysregulation

Emotional stress increases cortisol, suppresses immunity, and disrupts digestion. It also impairs vagus nerve tone, which is essential for maintaining a calm parasympathetic state—the body’s natural anti-inflammatory mode.

Nutrient Deficiencies

Low intake of magnesium, zinc, omega-3 fatty acids, and antioxidants (like glutathione or vitamin C) reduces your body’s ability to regulate inflammation and repair oxidative stress.

Hidden Infections or Immune Triggers

Mold exposure, unresolved viral load, or persistent food sensitivities (such as gluten or dairy) can drive a chronic immune reaction that contributes to both systemic and localized inflammation.

How Inflammation Affects the Body

Skin: Inflammation drives excess oil production, clogged pores, and histamine release—exacerbating acne, eczema, and rosacea. The skin is often one of the first places systemic inflammation becomes visible.

Mood and Mental Health: Inflammation can interfere with neurotransmitter production and gut-brain communication—leading to low mood, anxiety, or emotional dysregulation. Over 90% of serotonin is produced in the gut, making gut inflammation particularly impactful on mood.

Weight and Metabolism: Inflammation contributes to insulin resistance and raises cortisol, which can inhibit fat burning, promote abdominal weight gain, and impair muscle building.

Energy and Mitochondrial Health: Inflammatory markers impair mitochondrial function—the very systems responsible for cellular energy production. This is why chronic inflammation often feels like chronic fatigue, even with sufficient sleep.

Hormones and Menstrual Health: Inflammation can delay or inhibit ovulation, increase prostaglandins (which worsen cramps), disrupt thyroid function, and exacerbate symptoms of PCOS, PMS, or estrogen dominance.

How to Reduce Inflammation Naturally

Stabilize Blood Sugar

• Pair carbohydrates with protein and healthy fats

• Avoid skipping meals, especially breakfast

• Incorporate morning walks and resistance training to improve insulin sensitivity

Support Gut Health

• Eat fermented foods like sauerkraut, kefir, or coconut yogurt

• Prioritize whole-food fiber to feed beneficial bacteria

• Consider a targeted probiotic or gut-healing protocol if symptoms persist

Enhance Detox Pathways

• Support lymphatic flow with dry brushing, sauna, or movement

• Include cruciferous vegetables (broccoli, arugula, cauliflower, kale) for liver support

• Limit Inflammatory Inputs

• Minimize ultra-processed seed oils (canola, corn, soybean)

• Reduce refined sugars and processed carbohydrates

• Identify and reduce personal inflammatory triggers (e.g., gluten, dairy)

Regulate the Nervous System

• Practice breathwork, grounding, and nature exposure

• Consider nutrients like magnesium glycinate or L-theanine

• Establish a routine: consistent sleep, less screen time, more sunlight

Replete Anti-Inflammatory Nutrients

• Omega-3s: wild salmon, sardines, or algae-based oils

• Magnesium: leafy greens, dark chocolate, pumpkin seeds, supplementation if needed

• Antioxidants: a rainbow of vegetables and fruits (especially vitamin C, polyphenols, glutathione precursors)

Chronic low-grade inflammation is one of the most important root causes to identify and address in any healing journey.

Luckily, our body is designed to self-regulate and repair when it’s supported in the right way. Through food, lifestyle shifts, and targeted interventions, it’s absolutely possible to calm the immune response, restore balance, and feel like yourself again.