I want to start this month by going back to basics, because “inflammation” is one of those words that gets thrown around constantly, and I still find that most people don’t have a clear picture of what it actually means in their body.
So let me give you mine.
Inflammation isn’t the enemy.
Acute inflammation is one of your body’s most important survival tools. When you sprain your ankle, get a splinter, or catch a cold, your immune system sends a rapid response: swelling, heat, and redness to protect the tissue and start healing. It’s fast, targeted, and it resolves on its own. This kind of inflammation is a sign your body is working exactly as it should.
The problem is when it doesn’t turn off.
Chronic inflammation is different. It’s low-grade, it can persist for years without obvious symptoms, and over time, it does real damage. It’s been linked to heart disease, type 2 diabetes, autoimmune conditions, depression, and cognitive decline; the list is long.
Here’s the part that surprises people most: standard bloodwork often doesn’t catch it. You can feel exhausted, foggy, and inflamed and still get a clean bill of health from your doctor.
What chronic inflammation can look like:
- Persistent fatigue that sleep doesn’t fix
- Digestive issues that come and go
- Skin flares eczema, acne, rosacea
- Joint aches, especially in the morning
- Mood dips and energy crashes tied to meals
- Weight that won’t release
None of these on their own proves inflammation, but together, they’re worth paying attention to.
This month, we’re going through all of it: what causes chronic inflammation, how to recognize it, the myths that get in the way of addressing it, and what the evidence actually says about lowering it.
Three things you can do this week:
1. Notice your energy pattern. For the next 3 days, pay attention to how you feel 2 hours after each meal, energy, mood, and digestion. You’re not tracking macros or calories, just noticing. Patterns often show up faster than you’d expect.
2. Check your plate for colour. Deeply coloured vegetables and fruits, dark leafy greens, berries, beets, and red cabbage contain polyphenols that help your body resolve inflammation. Aim to have at least one at every meal this week.
3. Prioritize one sleep habit. Chronic inflammation and poor sleep feed each other in a loop. Pick one thing to protect this week: a consistent bedtime, no screens for 30 minutes before sleep, or keeping your room cooler. One change, consistently, is more useful than an overhaul.
This is the foundation for so much of what I talk about, and I’m glad you’re here for it.
Want to go deeper?
I’m bringing the full inflammation series, the causes, the myths, the evidence, and the strategies that actually move the needle over to Substack. If you want the complete picture, including the pieces that don’t fit into a newsletter, come join me there.
It’s free to subscribe. See you there.