Chronic Inflammation 101
Inflammation is the body’s natural defense mechanism, but over time, having high levels of inflammation can be the silent cause of many frustrating and debilitating symptoms. Chronic inflammation can disrupt hormones, metabolism, digestion, energy levels, cognition, and overall health. Being able to identify some of the symptoms of chronic inflammation is the first step to finding and choosing ways to lower it!
Signs of Chronic Inflammation
Insulin Resistance & Blood Sugar Dysregulation
When your cells become less responsive to insulin, your body has to produce more to shuttle glucose into the cells. Over time, this leads to elevated blood sugar and consistently high insulin—both major drivers of inflammation.
Common symptoms: Energy crashes after meals, constant hunger, difficulty losing weight, increased belly fat, brain fog, and carb cravings.
Why it matters: Chronically elevated insulin drives inflammation up and ultimately impacts hormone balance, cardiovascular health, and metabolic function
To learn more about insulin resistance and glucose, read The Importance of Balanced Blood Sugar in a previous blog post!
Dysbiosis (Gut Imbalances)
Gut health plays a massive role in immune function. About 70% of your immune system resides in the gut! When the balance of the “good” bacteria versus “bad” bacteria becomes disrupted, it can directly trigger systemic inflammation.
Common symptoms include: bloating, irregular bowel movements, food sensitivities, skin issues (acne, eczema), anxiety, and low mood.
Why it matters: A disrupted gut can affect everything from nutrient absorption to hormone detoxification and immune health.
Read more about probiotics and prebiotics as well as postbiotics in my previous blog posts! In both of these blogs, I dive into the vital role our gut health plays in overall health and discuss particularly important strains of beneficial bacteria.
Nutritional Deficiencies
Chronic inflammation and nutritional deficiencies can be a vicious cycle. Inflammation requires more nutrients, while deficiencies can make inflammation worse. Nutritional deficiencies can also lead to impaired cellular function and increased risk of oxidative stress. Common deficiencies linked to inflammation are magnesium, vitamin D, omega-3 fatty acids, iron, B vitamins, and zinc.
Common symptoms include: fatigue, poor recovery, low mood, brittle hair/nails, muscle cramps, and frequent illness.
Why it matters: Your cells run the show of optimal health. They require adequate nutrition and hydration in order to help the body repair, heal, detoxify, and regulate hormones.
To learn more about the most common micronutrient deficiencies I see from my clients, read my previous blog post, Top Micronutrient Deficiencies.
Low-Grade Chronic Fatigue
If you feel “tired but wired,” struggle with energy dips, or never feel fully rested, it may be because inflammation is impacting mitochondria’s energy production. Remember, mitochondria are the powerhouse of the cell! Just like when we’re experiencing micronutrient deficiencies, inflammation reduces a cell’s ability to create energy.
Skin Issues
The skin is one of the first places inflammation shows up.
Common signs include: acne, eczema, psoriasis, rosacea, hives, or rashes.
What it signals: Inflammation in the gut, blood sugar imbalance, or impaired detox pathways.
Mood Changes & Brain Fog
Inflammation affects neurotransmitter production, blood sugar regulation, and gut–brain communication.
You may experience: difficulty focusing, irritability, anxiety, depression, or forgetfulness.
Hormonal Imbalances
Chronic inflammation disrupts hormone receptors and detoxification, making it harder for hormones like progesterone, testosterone, insulin, and thyroid hormones to function properly.
Signs include: irregular cycles, PMS, low libido, weight changes, sleep disturbances
Fluid Retention & Bloating
Feeling puffy, swollen, or inflamed—especially in the face, hands, or abdomen—can be an indicator of systemic inflammation or poor lymphatic flow.
Dietary Ways to Combat Inflammation:
Anti-Inflammatory Foods
Omega-3 Fatty Acids: Salmon, mackerel, sardines, flax seeds, chia seeds, walnuts
Omega-3s help fight inflammation by producing molecules that help regulate inflammatory reactions.
Dark Leafy Greens: Kale, spinach, collards, arugula
Dark leafy greens are excellent options to combat inflammation. They are naturally high in antioxidants as well as vitamins A, C, and K. These greens also contain phytonutrients that help lower inflammatory markers like C-reactive protein and protect cells against damage.
Onions and Garlic
Onions and garlic are considered alliums–a genus of flowering plants known for their strong and rather pungent taste and smell. Being great options for the base of stews, soups, stir-frys, marinades, and other methods of building flavor, onions and garlic also contain compounds that fight inflammation and protect cellular health by combating oxidative stress.
Turmeric and Ginger
Another great option for adding more flavor to dishes, turmeric and ginger are also anti-inflammatory. Turmeric contains curcumin, and ginger contains gingerol–both compounds are considered polyphenols and antioxidants.
Berries: Blueberries, strawberries, raspberries, blackberries
Berries have high amounts of antioxidants, specifically anthocyanins, that help give them their vibrant color while also fighting inflammation and reducing oxidative stress.
My Programs
Being a functional nutritionist, I am all about individualized testing instead of guessing when it comes to your health. Suffering from gut and digestive issues, brain fog, chronic fatigue, hormonal imbalances, fluid retention, microdeficiencies, and skin issues, does not have to be your forever! I offer comprehensive programs, including my Gut Health Intensive, Hormone Health Intensive, and 3-and-6-Month Optimal Health Programs.
If you feel you’re struggling with inflammation, I always check the following lab markers on a test: hs-CRP, Homocysteine, Insulin, hbA1C, Comprehensive metabolic panel, vitamin D, vitamin B12, RBC magnesium, iron, and ferritin. Working with me means getting to the root cause of these frustrating symptoms and receiving a personalized treatment protocol using lifestyle and environmental changes, nutrition, and supplementation.
Are you ready to dive into your health?
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