What is inflammation?

What Exactly Is Inflammation?

Inflammation is your body’s way of dealing with threats. When you get a cut, twist an ankle, or even fight off a cold, your immune system sends out an army of white blood cells to handle the issue. This results in swelling, redness, heat – all signs of your body working to heal itself.

That’s acute inflammation. It comes, does its thing, and then leaves.

The problem is when inflammation becomes chronic. Instead of fixing a problem and moving on, your body stays in “high alert” mode. And this isn’t just about joint pain – chronic inflammation has been linked to heart disease, diabetes, obesity, Alzheimer’s, and even depression. The worst part? Most of the time, you don’t even realize it’s happening.

How Do You End Up in Chronic Inflammation Mode?

A lot of it comes down to modern lifestyle choices.

• Too much sitting: Our bodies weren’t designed to spend hours hunched over screens. Lack of movement slows circulation, meaning all those inflammatory signals just sit there, simmering.

• Junk food overload: Heavily processed foods, sugar, and industrial seed oils (like soybean and corn oil) trigger inflammatory responses. Think of them as tiny fire-starters for your body.

• Poor sleep and stress: Stress sends cortisol levels through the roof, keeping your body in a constant state of alert. Pair that with poor sleep, and you’ve got a recipe for systemic inflammation.

How Do You Put the Fire Out?

Good news: just as lifestyle causes inflammation, it can also reverse it. Here’s how:

Fish Oil – The Fire Extinguisher

Omega-3 fatty acids, found in fish oil, are the anti-inflammatory MVPs. They counteract the inflammation caused by omega-6 fats (which are in pretty much everything processed). Aim for at least 1,000-2,000 mg of combined EPA/DHA per day. If you’re not a fan of supplements, fatty fish like salmon and sardines are your best bet.

Vitamin D – The Immune System’s Off Switch

Most people are deficient in vitamin D, which plays a major role in regulating immune responses. Low levels have been linked to chronic inflammation and autoimmune issues. The easiest fix? Sun exposure. But if you live somewhere cloudy or spend most of your time indoors, a vitamin D3 supplement (around 2,000-5,000 IU daily) can help.

Food – Go Natural, Ditch the Processed Stuff

You don’t have to be a nutritionist to know that real food is better than packaged junk. A few basic rules:

• Eat more colorful plants – berries, leafy greens, turmeric, ginger. They’re packed with antioxidants and polyphenols that fight inflammation.

• Ditch processed oils – Stick to olive oil, avocado oil, and butter instead of seed oils.

• Reduce sugar and refined carbs – These spike insulin and create a pro-inflammatory environment.

Move More, Stress Less

Exercise isn’t just about getting fit – it actively reduces inflammation. You don’t have to go hardcore; a simple 30-minute walk, strength training, or yoga can make a difference.

Stress management is equally important. Meditation, deep breathing, and even just spending time outside can help lower cortisol levels and, in turn, reduce inflammation.

Final Thoughts

Chronic inflammation is sneaky, but it’s not unbeatable. Small, consistent changes – like taking fish oil, getting enough vitamin D, and eating real food – can keep it under control. Your body was designed to heal itself, but it needs the right tools to do it.

So, next time you feel sluggish, sore, or just off, don’t brush it off as “just getting older.” It might just be your body telling you to put out the fire.