If you’ve been hearing about inflammation lately — and wondering if it could be affecting you — you’re not alone. Chronic, or systemic, inflammation has become an increasingly hot topic for very good reason. This condition plays a role in a wide range of conditions, from autoimmune diseases and digestive disorders to heart disease, blood sugar dysregulation (such as insulin resistance or type II diabetes) and even some cancers. But what exactly is chronic inflammation? How is it different from acute inflammation? And more importantly, what can you do to reduce systemic inflammation in your body? There is more in your control than you may realize.
Let’s delve into the science and practical ways you can support your health through anti-inflammatory strategies.
What is inflammation?
Inflammation is your body’s natural defense mechanism. When you cut your finger or catch a virus, your immune system triggers an inflammatory response. It sends white blood cells to the affected area, helping you heal and fight infection. This is it acute inflammation – a short-term, targeted response to injury or illness. And it’s an important part of our health – this is where inflammation is a very good thing.
Chronic (or systemic) inflammationon the other hand, it is low quality and persistent. It does not go away when the immediate threat is gone. Instead, it can simmer beneath the surface for weeks, months, or even years. This constant immune activity can damage healthy tissues and organs over time. This is what we want to aim for and try to reduce with diet and other lifestyle factors.
Causes of Chronic Inflammation
There is no single cause of chronic inflammation. It often develops due to a combination of factors, such as:
- Diet: High intake of alcohol, excessive amounts of sugars, highly processed foods and saturated fats (usually a lot of them together)
- Stress: Constant psychological stress can disrupt the immune balance and lead to inflammation
- Bad sleep: Insufficient or poor quality sleep can trigger inflammatory pathways
- Environmental toxins: Pollution and exposure to certain chemicals
- Chronic infections or conditions: Autoimmune diseases such as rheumatoid arthritis, lupus or Hashimoto’s cause inflammation in the body – and are also fueled by it
- Sedentary lifestyle: Lack of regular movement is a major cause of inflammation that many people don’t consider.
When these stimuli persist, the immune system remains on alert, contributing to systemic inflammation.
The dangers of chronic inflammation
Chronic inflammation is linked to a wide range of health issues. Some of the most well-documented include:
- Autoimmune conditions
- Cardiovascular diseases (heart attack, stroke, atherosclerosis – plaque build-up in the arteries, etc.)
- Type 2 diabetes
- Cognitive decline and Alzheimer’s
- Certain cancers (colon, stomach, esophagus, liver, pancreas, lung, ovary, prostate).
It can also affect energy levels, digestion, skin health and overall immune strength. Reducing systemic inflammation isn’t just about avoiding disease – it’s also about feeling better every day.
However, there is an important caveat here. All these diseases are multifactorial and complex. There are strong genetic and environmental factors. Many people come to me wanting to cure their autoimmune diseases by reducing inflammation, but unfortunately, it’s not that simple. Diet and lifestyle can help reduce risk and manage many chronic conditions, but it is not a “cure” and is only one piece of the puzzle.
How to reduce systemic inflammation
The good news? There is a lot you can do to calm the inflammatory response and reduce systemic inflammation. Here are practical, evidence-based strategies you can start using today:
1. Focus on an Anti-Inflammatory Diet
What you eat counts… a lot. An anti-inflammatory diet emphasizes whole, nutrient-dense foods that help regulate the immune system. While most people focus on what to cut out of the diet, the most important thing to focus on is what to add IN.
Basic foods that should include:
- Fruits and vegetables: Rich in antioxidants and polyphenols. Berries, leafy greens, cruciferous vegetables and tomatoes are especially powerful.
- Omega-3 fats: Found in fatty fish such as salmon, walnuts, chia seeds and flaxseed.
- Whole grains: Oats, quinoa, brown rice and barley support gut health and provide fiber.
- Legumes and beans: Packed with fiber and plant-based protein, these foods are also rich in antioxidants that soothe inflammation.
- Spices: Turmeric and ginger have known anti-inflammatory properties.
- Fermented foods: such as yogurt, kefir, kimchi and sauerkraut support the gut microbiome.
Limit or avoid:
- High intake of highly processed foods and snacks (packaged, shelf-stable, with added sugar, salt, fat, and/or artificial colors, flavors, etc.)
- Added sugars – keep your intake to <6 tablespoons or 25 grams per day
- Trans fats and hydrogenated oils (these are banned in the US food supply, but they still check labels for traces)
- Alcohol – no matter how you look at it, it is toxic to the body
Preparing meals with anti-inflammatory ingredients can make this lifestyle easier and more sustainable. (For recipes and structure, grab it 5 Day Mini Anti-Inflammatory Meal Plan here)
2. Support gut health
Your gut is deeply connected to your immune system. In fact, about 70% of your immune system is located in the gut. When the gut microbiome is out of balance, it can cause inflammation – and conversely, systemic inflammation can damage the gut microbiome.
Gut Health Tips:
- Eat a variety of plant foods (about 30 a week based on evidence for benefits!)
- Include prebiotic fiber (onions, garlic, asparagus, bananas, apple, oats, seaweed)
- Add probiotic-rich foods daily (sauerkraut, kimchi, yogurt, fermented vegetables, kombucha, apple cider vinegar)
3. Prioritize sleep and stress management
Both poor sleep and chronic stress increase cortisol and other inflammatory markers. This can be a difficult cycle that you may need support from a sleep specialist. Start with the foundation and see if you can increase the amount of sleep you currently get (especially if it’s <7 hours regularly).
Target:
- 7-9 hours of quality sleep every night
- A consistent sleep schedule – go to bed and wake up around the same time
- Work on “sleep hygiene” – a cool, dark and quiet bedroom, limited screens, noise and distractions, bedding and a mattress you really love.
- Mind-body practices such as meditation, yoga or deep breathing to help support good sleep
4. Move your body
Regular physical activity helps reduce inflammatory markers and increase anti-inflammatory cytokines. You don’t need to overdo it – just be consistent and stick to the evidence-based recommendations of 150 minutes per week of moderate activity (+2 strength training sessions per week!).
Essay:
- Walk
- Pilates or yoga
- Strength training
- Swimming or cycling
Start where you are. Even 10-15 minutes a day makes a difference.
5. Consider the stochastic supplement
While food comes first, certain supplements can help reduce systemic inflammation when used strategically.
Common evidence-based options I sometimes work with my clients:
- Omega-3 fatty acids
- Curcumin (the active compound in turmeric)
- Vitamin D (especially if the levels are low – this should be based on blood labs!)
- Magnesium
Always talk to a registered dietitian or health care provider before adding supplements because they need to be sure the supplements are safe for your medical needs, other supplements, and medications.
The bottom line on how to reduce systemic inflammation
Chronic inflammation doesn’t happen overnight and it doesn’t go away overnight either. But making daily, intentional choices can have a powerful impact on your health. From supporting your gut and choosing the right foods to prioritizing rest and movement, there are science-backed steps you can take to reduce systemic inflammation and support long-term health. But it can be complicated and lead to big changes in your life – you don’t have to do it alone!
If you’re dealing with autoimmune, gut health, or other chronic conditions, or just want to feel more energized and resilient, start with small changes and build from there. And if you’re looking for guidance, working with a registered dietitian who specializes in anti-inflammatory nutrition can provide personalized, realistic strategies that make a difference. Book a call with me here.
Need help getting started? Explore anti-inflammatory meal prep ideas and practical tips at 5 Day Mini Anti-Inflammatory Meal Plan here or reach out for personalized support.
Reducing systemic inflammation is more than just preventing disease. It’s about creating a foundation of health that you can build on for years to come.
