Inflammation...Good or Bad?

If you’ve ever heard the word “inflammation” and immediately thought “bad news,” you’re not alone.
But the truth is, inflammation is part of your body’s natural defense system—and it’s not always the villain it’s made out to be.

In fact, without inflammation, we wouldn’t heal from injuries or fight off infections.
The trouble comes when this natural response doesn’t turn off—when it keeps smoldering away, day after day, without us even realizing it.

What Is Inflammation, Anyway?

Think of inflammation as your body’s built-in repair crew.
When you’re injured or sick, your immune system sends inflammatory cells to the trouble spot to fight invaders and start repairs.

In the short term (what’s called acute inflammation), this is a good thing.
It can cause redness, swelling, warmth, and pain—but it’s a sign your body is on the job.
It’s what’s happening when:

●     A cut swells up

●     Your throat is sore from strep

●     Your knee aches after a twist

Five classic signs of acute inflammation:

• Redness
• Heat
• Swelling
• Pain
• Loss of function (like not being able to bend a joint or breathe as easily during bronchitis)

Usually, acute inflammation fades within days. The repair crew finishes up, and all is well.

When the Fire Doesn’t Go Out

Chronic inflammation is a different story.
It’s like a low, slow-burning fire that lingers in the background, sometimes with no obvious symptoms.
Over time, it can damage healthy cells, tissues, and organs—laying the groundwork for serious illness.

Functional Medicine views chronic inflammation as a major root cause behind many aches, pains, and diseases, including:

●     Autoimmune conditions (Rheumatoid arthritis, Lupus, Psoriasis)

●     Heart disease and high blood pressure

●     Type 2 diabetes

●     Alzheimer’s and Parkinson’s

●     Depression and anxiety

●     Asthma and COPD

●     Gastrointestinal disorders (Crohn’s, IBS, ulcerative colitis)

●     Chronic back or neck pain

●     Obesity, fatigue, brain fog, joint pain

●     Even accelerated aging

That’s why cooling this internal fire is so important.

What Causes Chronic Inflammation?

It’s rarely just one thing. More often, it’s a slow buildup from many sources:

●     Poor diet (too much processed food, sugar, trans fats)

●     Nutritional deficiencies

●     Environmental toxins (air pollution, chemicals, pesticides)

●     Chronic stress

●     Poor sleep

●     Sedentary lifestyle

●     Unbalanced gut microbiome (too few healthy bacteria, too many harmful ones)

●     Smoking and excess alcohol

In autoimmune conditions, the immune system gets confused and attacks healthy tissues as if they were invaders—creating inflammation where it’s not needed, sometimes for years.

The Sneaky Part: Silent Inflammation

Sometimes you can feel inflammation—a swollen knee, a rash, a pounding headache.
But often, chronic inflammation is silent, quietly affecting your energy, mood, digestion, and long-term health risk without easy-to-see warning signs.

That’s why prevention and lifestyle changes are so powerful—they work even when you don’t feel anything yet.

How to Cool the Fire

The good news? Inflammation isn’t always a life sentence.
Small, daily habits can help your body regulate and heal.

1. Eat an Anti-Inflammatory Diet
Load up on:

●     Leafy greens

●     Fatty fish (salmon, sardines, mackerel)

●     Berries

●     Nuts & seeds (especially walnuts, flax seeds)

●     Extra virgin olive oil

●     Turmeric and ginger

●     Grass-fed, wild-caught, or free-range meat

Cut back on:

●     Processed and fried foods

●     Added sugar

●     Refined carbs (bread, pastries)

●     Processed meats

●     Packaged snacks with trans fats

2. Move Your Body
You don’t need a gym membership—just consistent, gentle activity:

●     30-minute daily walks (outdoors is best)

●     Gentle stretching or yoga

●     Strength training 2–3 times a week

3. Manage Stress
Chronic stress = chronic inflammation.
Try:

●     Deep breathing or meditation

●     Journaling or creative hobbies

●     Time in nature

●     Talking with a friend or someone you can trust

4. Prioritize Sleep
Your body heals while you sleep. Aim for 7–9 hours a night.

●     Keep a consistent bedtime

●     Limit screens before bed

●     Make your bedroom cool, dark, and calm

5. Stay Hydrated
Even mild dehydration can stress your body.

●     Drink about half your body weight in ounces per day (150 lbs = 75 oz)

●     Keep water with you all day

6. Avoid Smoking & Limit Alcohol
Both trigger inflammation and damage cells. Cutting back can make a big difference.

My Story: Starting Over

The first time I tackled inflammation, I went all in—an elimination diet, better sleep, more movement, and relaxation. It took two months, but I felt like a whole new person.

Recently, I started slipping into the “just this once” mindset. My eating wasn’t as clean, my movement less consistent. Before long, those little signs of inflammation started showing up again.

So, I went back to basics—clean eating, getting back to my regular walks (along with my summer swimming), and carving out time to breathe and relax. Already, I’m sleeping better and feeling the shift.

Yes, change takes effort. But so does living with the fatigue, pain, or brain fog that inflammation can bring.

The Takeaway

Chronic inflammation doesn’t appear overnight, and it doesn’t have to stay with you.
Think of it as your long-term self-care project—with the goal of regaining your energy, your mood—your LIFE… and your future good health.

You can feel better. You can take control.

If you’d like help creating your plan, I’d love to walk with you on your journey.
📧 Email me or message me on Facebook Messenger if you have a question.
📅 Schedule a coaching session.

Here’s to cooling the fire and living your healthiest years ahead!

Thank you for reading.

— Sharon