Understanding Inflammation
“I’m sick and tired of feeling sick and tired!” - A common and very relatable complaint that can be heard anywhere busy people gather. Demanding schedules, competing work and life priorities, financial pressure, and social difficulties drive stress levels through the roof. The inevitable consequence is burnout which severely erodes health and vitality.
We all want to thrive, and to have physical, mental, and social well-being, not merely the absence of disease. A healthy body can function effectively and maintain homeostasis - a balanced state with all systems working in harmony to support optimal physical and mental performance. Optimal health also encompasses emotional balance, resilience to stress, and the capacity to recover from illness or injury, all while leading a fulfilling and productive life.
When the body’s intricate biological systems become dysregulated due to external factors such as stress, poor nutrition, and lack of sleep the body is no longer able to maintain a state of balance, and the scales are tipped to impair normal functioning. Soon, chronic inflammation, infections, autoimmune disorders, mental health issues, or physical injuries show up. In this state, the body may struggle to recover or adapt, leading to diminished quality of life, energy, and overall well-being.
Inflammation is a natural response of the body's immune system to injury, infection, or irritation. It's a complex biological process that involves various immune cells, signaling molecules, and tissues. When the body detects damage or harmful stimuli, it initiates inflammation as a protective mechanism to remove the cause of injury, clear damaged cells, and initiate tissue repair.
The typical signs of inflammation include redness, swelling, heat, pain, and sometimes loss of function in the affected area. These symptoms are part of the body's attempt to defend itself and promote healing. Inflammation can be acute, meaning it occurs rapidly and resolves relatively quickly, or it can become chronic, persisting over a longer period and potentially causing tissue damage.
While acute inflammation is generally beneficial, chronic inflammation can contribute to various health issues such as arthritis, heart disease, diabetes, and autoimmune disorders. Managing inflammation is essential for overall health and often involves lifestyle changes, medications, or other treatments depending on the underlying cause and severity.
Chronic inflammation can affect different individuals in various ways, and its symptoms can range from mild to severe depending on factors such as the underlying cause, overall health, and genetic predisposition. Here are some common ways chronic inflammation might make you feel:
1. Fatigue: Chronic inflammation can trigger the release of pro-inflammatory cytokines, which can contribute to feelings of fatigue and lethargy. This persistent tiredness can affect daily functioning and quality of life.
2.Pain: Inflammation can cause pain in affected tissues or joints. This pain can be localized or widespread, depending on the specific condition and its severity. Chronic inflammatory conditions like arthritis often involve joint pain and stiffness.
3. Swelling and Redness: Inflammation typically involves swelling and redness in the affected area. This can be particularly noticeable in conditions like arthritis, where joints become swollen and tender.
4. Fever: In some cases, chronic inflammation may lead to a low-grade fever, which is the body's response to infection or injury. The fever might be mild and intermittent.
5. Mood Changes: Chronic inflammation has been linked to changes in mood and mental health. Some individuals with chronic inflammatory conditions may experience symptoms of depression, anxiety, irritability, or cognitive difficulties.
6. Digestive Issues: Chronic inflammation can affect the gastrointestinal tract, leading to symptoms such as abdominal pain, bloating, diarrhea, or constipation. Inflammatory bowel diseases like Crohn's disease and ulcerative colitis are examples of conditions characterized by chronic inflammation in the gut.
7. Skin Problems: Inflammation can manifest on the skin, leading to conditions such as eczema, psoriasis, or acne. These skin problems may cause itching, redness, and irritation.
8. General Malaise: Overall, chronic inflammation can contribute to a sense of general malaise or unwellness. You might feel run-down, achy, and not quite yourself.
The latest Scientific Breakthroughs in Inflammation
Recent studies have helped us understand how this works at a cellular level, focusing on how our immune system and metabolism interact, and how inflammation can be resolved.
Inflammation affects our cells:
It has been discovered that certain chemicals in our cells, like succinate, affect immune cells called macrophages, which are like the body’s cleanup crew for infections (1). When these macrophages are activated, they change how their power plants (mitochondria) work, producing toxic oxygen byproducts that can make inflammation worse. This is like overworking a factory, causing more harm. Functional medicine suggests nutrients like coenzyme Q10, which helps cells make energy efficiently, might reduce this inflammatory drive, offering a natural way to help.
Another big discovery is about special molecules called specialized pro-resolving mediators (SPMs), which actively turn off inflammation by clearing out inflammatory cells and restoring balance (2). These include resolvins and lipoxins, and we can boost them by eating foods rich in omega-3 fatty acids, like salmon or flaxseeds, aligning with functional medicine’s focus on nutrition.
Inflammation and Ageing:
As we age, our bodies can have more background inflammation, called “inflammaging,” which is linked to twelve hallmarks of aging, including changes in our DNA and chronic inflammation (3). Exploring how inflammaging drives age-related diseases, it was found that nutrient deficiencies like vitamin D or magnesium are major driving factors(4). Functional medicine addresses this with personalized nutrition plans to adjust how our genes work and lower inflammatory markers.
Inflammation and Gut Health
Our gut is also key, with trillions of bacteria influencing inflammation. Diet shapes these bacteria, reducing systemic inflammation(5). Functional medicine uses prebiotics, like inulin from chicory root, and probiotics (found in yogurt) to support good bacteria, especially helpful for conditions like inflammatory bowel disease.
Supplements, and Nutrition in Combating Inflammation
Recent research provides new insights into blocking a key inflammation trigger called the NLRP3 inflammasome, with supplements like curcumin (from turmeric) and quercetin (in apples and onions)(6). Curcumin reduces inflammation by calming down cell stress, while quercetin does something similar, supporting functional medicine’s use of natural compounds.
Omega-3 fatty acids, especially EPA and DHA from fatty fish like salmon, are well-studied for reducing inflammation(7). They tell our immune system to calm down, helping with conditions like rheumatoid arthritis. Vitamin D plays a critical role in reducing inflammation(8).
Polyphenol-rich supplements, like resveratrol (in grapes) and green tea extract, support gut health(9), reducing inflammation by feeding good gut bacteria and increasing short-chain fatty acids. This aligns with functional medicine’s focus on dietary interventions, like the Mediterranean diet, which lowers inflammatory markers like C-reactive protein (10). Other anti-inflammatory foods include berries, leafy greens, nuts, and fatty fish, rich in antioxidants and omega-3s(11).
Exercise and Lifestyle in Functional Medicine
Exercise is a cornerstone of functional medicine, reducing inflammation by releasing substances called myokines from muscles, lowering inflammation markers, and benefiting conditions like heart disease(12). Combining exercise with supplements like branched-chain amino acids or ashwagandha enhances these effects, offering a synergistic approach to inflammation control.
It's important to note that chronic inflammation can be silent or asymptomatic in some cases, meaning you may not always feel its effects directly. However, it can still contribute to developing serious health conditions over time, so managing inflammation through lifestyle changes, medication, and other treatments is crucial for overall health and well-being.
Let’s map your path to recovery and set you up with a personalized plan to combat inflammation and optimize your health.
References
1. Ryan DG, Murphy MP, Frezza C, Prag HA, Chouchani ET, O’Neill LA, et al. Coupling Krebs cycle metabolites to signalling in immunity and cancer. Nat Metab. 2019 Jan;1:16–33.
2. Serhan CN, Levy BD. Resolvins in inflammation: emergence of the pro-resolving superfamily of mediators. J Clin Invest. 2018 Jul 2;128(7):2657–69.
3. López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Hallmarks of aging: An expanding universe. Cell. 2023 Jan 19;186(2):243–78.
4. Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nat Rev Cardiol. 2018 Sep;15(9):505–22.
5. Sonnenburg JL, Bäckhed F. Diet-microbiota interactions as moderators of human metabolism. Nature. 2016 Jul 7;535(7610):56–64.
6. Kodi T, Sankhe R, Gopinathan A, Nandakumar K, Kishore A. New insights on NLRP3 inflammasome: mechanisms of activation, inhibition, and epigenetic regulation. J Neuroimmune Pharmacol. 2024 Feb 29;19(1):7.
7. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017 Oct 15;45(5):1105–15.
8. Fenercioglu AK. The Anti-Inflammatory Roles of Vitamin D for Improving Human Health. Curr Issues Mol Biol. 2024 Nov 26;46(12):13514–25.
9. Cardona F, Andrés-Lacueva C, Tulipani S, Tinahones FJ, Queipo-Ortuño MI. Benefits of polyphenols on gut microbiota and implications in human health. J Nutr Biochem. 2013 Aug;24(8):1415–22.
10. Casas R, Ruiz-León AM, Argente J, Alasalvar C, Bajoub A, Bertomeu I, et al. A new mediterranean lifestyle pyramid for children and youth: A critical lifestyle tool for preventing obesity and associated cardiometabolic diseases in a sustainable context. Adv Nutr. 2025 Mar;16(3):100381.
11. Harvard Medical School. Staying Healthy: Foods that fight inflammation [Internet]. Harvard Health Publishing. 2024 [cited 2025 Apr 11]. Available from: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
12. Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol. 2011 Aug 5;11(9):607–15.
