Is Inflammation Really the Enemy? Here’s What You Need to Know

When you hear “inflammation,” do you instantly think of pain, swelling, and all things bad? You’re not alone. But the truth is, inflammation isn’t always the big bad monster we’ve been told it is—it really depends on the situation.

Acute Inflammation: Your Body’s Healing Superpower

Let me give you a real-life example:

After I copped a knee to the head at footy on the weekend (yes, I’m still sporting a cracking black eye!), I was actually grateful for my body’s ability to kick off an inflammatory response. That swelling and bruising? That’s acute inflammation—your body’s way of jumping into action to heal and protect.

Acute inflammation is immediate and short-term. It’s your body’s natural, automatic response to injury or infection. Once the area’s sorted, the inflammation settles down and disappears. This process is essential for healing.

And here’s the thing: jumping straight for anti-inflammatories or overusing ice can actually slow down this healing—so don’t be too quick to shut it all down! (But that’s a chat for another day.)

Chronic Inflammation: When Healing Goes Haywire

So, that’s acute inflammation. But what about the other kind?

Sometimes, inflammation hangs around for weeks, months, or even years. That’s chronic inflammation—a prolonged, low-grade inflammatory response that persists even when there’s no immediate threat to the body. And this is when inflammation becomes a problem. Chronic inflammation can contribute to a range of serious health conditions, from heart disease and diabetes to autoimmune disorders and arthritis.

What Causes Chronic Inflammation?

Things like:

• Lack of sleep

• Foods like gluten, dairy, sugar, alcohol

• Ongoing infections

• Food sensitivities

• A leaky gut, where undigested food slips through the gut wall and fires up your immune system

• Chemicals in our environment like cleaning products, perfumes, pesticides and aerial spraying

• Chronic stress

• Lack of movement - (one of the most overlooked contributors)

• Concussion or head injury

All these factors put your immune and nervous system on high alert. Suddenly, you’re sensitive to things that wouldn’t normally bother you. One pain pops up, and then suddenly other aches and areas of inflammation start appearing. It’s like little smouldering fires turning into a full-on blaze. And that’s where the silent damage to tissues and organs accelerates and symptoms start to appear.

Add in a few nights of poor sleep or a couple of takeaway meals, and your body can hit breaking point: joint pain, muscle injuries, organ issues, or even getting knocked down by the flu.

[Watch: Is Inflammation Really the Enemy? My Top 5 Tips to Reduce It]

5 Practical Ways to Reduce Chronic, Low-Grade Inflammation

1. Stimulate your vagus nerve.

The vagus nerve is a major player in balancing your nervous system and has a strong anti-inflammatory effect. Try deep breathing, splashing cold water on your face, gargling water, or even humming—these all help calm your system.

2. Cut back on inflammatory foods.

Reduce or ideally avoid processed foods, gluten, dairy, sugar, and alcohol. Focus on whole foods like fruits, vegetables, and whole grains to give your body the nutrients and antioxidants it needs to fight inflammation.

3. Prioritise sleep.

Your body does its best repair work while you’re sleeping. Make it a non-negotiable—aim for 7–8 hours, same time every night (even on weekends!).

4. Find ways to reduce stress.

Whatever works for you—walks in nature, meditation, catching up with a friend, or just a few slow breaths. And...learn to delegate!

5. Move your body—gently and regularly.

You don’t have to smash yourself at the gym! Walking, stretching, yoga, or even dancing around your lounge room all help your body process inflammation. Aim for movement that feels good, not punishing. Even ten minutes counts.

Bonus tip:

If you’re dealing with ongoing pain or inflammation, get curious. Sometimes it’s your body’s way of asking you to slow down, rest, or tweak something in your daily routine.

The Bottom Line

Chronic inflammation is your body’s way of waving a red flag that something’s out of balance—whether it’s stress, food, sleep, or an old injury. The good news? Small changes really do add up.

• Support your nervous system
• Eat more whole foods
• Prioritise sleep
• Dial down stress
• Keep your body moving

The great thing is that all of these changes also help your health in so many other ways so implementing some of these into your life has a cumulative effect. Chronic inflammation is something I support people with in my clinical practice and in my online program to restore energy, focus and mood. If you need further support with this, send me a message.

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Remember, you are your best healer!