Is Inflammation Draining You? Here's What Your Body Might Be Trying to Say

Barbara Johnson, MD
6 days ago
4 min read

Inflammation often gets a bad rap—and when it becomes chronic, that reputation is well-earned. Chronic inflammation has been linked to a range of serious conditions, from heart disease to autoimmune disorders. But not all inflammation is harmful. In fact, some of it is essential for healing. Understanding how inflammation works and learning to recognize its signs can be a major step toward optimizing your long-term health.

In this blog, we’ll break down the causes of chronic inflammation, common symptoms to look for, and the foods that can help lower inflammation naturally.

Inflammation Basics:

Inflammation is the body’s natural response to injury, infection, or toxins. It’s how your immune system defends and repairs. When you scrape your knee, catch a cold, or twist an ankle, inflammation jumps into action to help the body heal. This is known as acute inflammation, and it typically comes with symptoms like redness, swelling, pain, or warmth in the affected area.

Common causes of acute inflammation include:

Sore throat due to a cold or flu
Sinusitis
Skin infections or cuts
Physical injury or trauma
Acute bronchitis

While acute inflammation is a sign your body is doing its job, chronic inflammation is another story. It occurs when the immune response doesn’t shut off—leaving the body in a prolonged state of alert.

Over time, this can damage tissues and organs, raising the risk for conditions like:

Type 2 diabetes
Heart disease
Stroke
Cancer
Alzheimer’s disease

What Contributes to Chronic Inflammation?

Some medical conditions are directly tied to chronic inflammation, including:

Asthma: Inflammation in the airways makes breathing difficult.
Inflammatory bowel disease (IBD): Conditions like Crohn’s disease and ulcerative colitis cause ongoing inflammation in the digestive tract.
Rheumatoid arthritis and lupus: These autoimmune diseases trigger immune responses that damage joints and connective tissue.
Periodontitis: A chronic gum infection that leads to inflammation in the mouth and beyond.

But you don’t need to have a chronic illness to be living with chronic inflammation. Lifestyle choices play a huge role. You may be more likely to experience inflammation if you:

Live with ongoing stress
Smoke or vape
Consume excessive alcohol
Are sedentary or exercise too intensely
Eat a highly processed or sugary diet
Have untreated infections or viral triggers (like long COVID or post-viral fatigue)

The Role of Diet in Inflammation

If you’ve been following our blog, you already know that food has a profound impact on the immune system. And when it comes to inflammation, certain foods can either calm the fire—or pour gasoline on it.

Pro-inflammatory foods to watch out for:

Added sugars: Linked to obesity, insulin resistance, and increased cytokine activity.
Refined carbs: Found in white bread, pasta, and pastries; stripped of fiber and nutrients.
Seed oils high in omega-6s: Like soybean, corn, and sunflower oils.
Artificial trans fats: Found in fried foods and packaged snacks.
Excess alcohol: Even moderate drinking can spark inflammation in some people.

Recognizing the Signs of Chronic Inflammation

Chronic inflammation often goes unnoticed until it causes more serious problems. Some early signs include:

Persistent fatigue
Low-grade fever
Rashes or skin flare-ups
Abdominal discomfort
Chest pain
Mouth sores

More subtle or surprising symptoms can include:

Brain fog or memory issues
Muscle weakness (seen in conditions like myositis)
Joint stiffness or lower back pain
Frequent digestive issues like diarrhea or bloating
Insulin resistance or erratic blood sugar levels

What to Eat to Reduce Inflammation

Here’s the good news: your diet can help cool the inflammation response. Here are some of the best anti-inflammatory foods backed by research:

Berries: Packed with antioxidants like anthocyanins, berries reduce inflammation and support immune health. Blueberries in particular have been shown to boost natural killer (NK) cell activity.
Avocados: Rich in fiber, potassium, and healthy fats, avocados also contain inflammation-fighting antioxidants like carotenoids and tocopherols.
Broccoli (and other cruciferous vegetables): Full of sulforaphane, a powerful compound that reduces inflammatory cytokines. These veggies also protect against chronic disease.
Green tea: Loaded with polyphenols and antioxidants, green tea has been shown to reduce the risk of heart disease, Alzheimer’s, and certain cancers—all tied to inflammation.
Extra Virgin Olive Oil: High in oleocanthal, which works similarly to anti-inflammatory medications like ibuprofen. Choose cold-pressed, organic EVOO for maximum benefit.
Fatty fish: Salmon, sardines, anchovies, and mackerel contain omega-3s (EPA and DHA), which are metabolized into anti-inflammatory compounds that support heart and brain health.