As a naturopathic nutritionist, I often see how persistent inflammation can manifest as a broad range of client symptoms: 

fatigue

gut issues 

joint pain 

skin conditions

brain fog

allergies

mood fluctuations 

to name but a few. Fortunately, targeted dietary and lifestyle interventions can play a powerful role in modulating this inflammatory response. It’s therefore important to understand what can contribute to ongoing inflammation in the body. 

Factors can include:

Diets high in ultra-processed foods (UPFs). UPFs like processed meats, baked goods, fried foods, refined sugars, and trans fats are well-known contributors to inflammation. These foods often also contain unhealthy additives, preservatives, colourings and flavourings all of which are very pro-inflammatory all of which can seriously disrupt the gut microbiome leading to dysbiosis and leaky gut.

Dysbiosis and compromised gut barrier integrity (leaky gut). Dysbiosis, refers to changes in the gut microbiota composition (e.g., a decrease in beneficial bacteria and an increase in potentially harmful ones). This can lead to increased intestinal permeability (leaky gut) and the translocation of bacterial components into the bloodstream, triggering inflammation. 

Chronic psychological stress. Being in a stressed state can promote continuous cortisol release. This ‘flight or fight’ hormone, usually released when we need to cope with an immediate stressor resumes normal levels once that threat has passed. However, long-term activation can disrupt various bodily functions, increasing the risk of health problems like anxiety, depression, digestive issues, increased appetite, weight gain, fatigue, difficulty concentrating, sleep issues, cravings and headaches. 

Environmental toxins. Including air pollution, hazardous waste, pesticides, fertilisers, smoking, cleaning chemicals and cosmetic products are just some of the toxins we can be exposed to daily. These act as immune disruptors and destabilise the balance of pro- and anti-inflammatory responses in favour of inflammation and may increase the risk of asthma, allergies, auto-immune diseases and cancer. 

Poor sleep quality. Sleep is when our bodies repair, rebuild and eliminate toxins. It is essential for supporting a strong immune system with the production of immune cells and hormones to fight infections and control inflammation. Lack of sleep disrupts this process, weakening immunity and increasing inflammation risk.

Sedentary Lifestyle: Being sedentary is a strong and independent risk factor for many chronic diseases and is linked to obesity and cardiometabolic risks (cardiovascular disease, stroke, diabetes etc.) all of which can contribute to inflammation. Exercise, on the other hand, has been shown to have anti-inflammatory effects and can boost the body's immune responses

Adiposity (Excess body fat). In obesity, fat tissue actively secretes pro-inflammatory cytokines [3]. Cytokines are signalling proteins that regulate inflammation and help the immune system respond to threats. However, excessive cytokine activity can cause chronic inflammation and contribute to disrupted insulin signalling, causing insulin resistance and impaired glucose uptake. This in itself can increase the risk of developing type 2 diabetes but inflammation can also spread systemically, affecting organs like the liver and increasing the risk of conditions such as fatty liver disease and cardiovascular disease.

Persistent exposure to any or all of these triggers leads to elevated levels of pro-inflammatory mediators such as TNF-α, IL-6, and CRP — markers that are now routinely associated with chronic disease risk [4]. 

Nutritional Interventions to Reduce Inflammation

A growing body of evidence supports the role of anti-inflammatory dietary patterns, such as the Mediterranean diet, in reducing inflammatory biomarkers and improving clinical outcomes [5].

Below are 7 key anti-inflammatory foods and nutrients:

1. Omega-3 Fatty Acids

EPA and DHA, found in fatty fish such as salmon, mackerel, herring, anchovies and sardines, have well-documented anti-inflammatory effects via their influence on eicosanoid synthesis and cytokine production [6]. Eggs are a good source of omega 3 as well as plant sources including flaxseeds, chia seeds, walnuts and hemp seeds. A handful of these a day, sprinkled/ground over food or added to smoothies and soups can help support your body’s immune system. 

2. Polyphenol-Rich, Antioxidant Foods.

Berries, particularly dark berries such as blue and blackberries, green tea, dark chocolate (70%), and colourful vegetables are rich in polyphenols, a bioactive compound demonstrated to modulate oxidative stress, neutralise free radicals (that damage cells) and regulate inflammatory pathways [7]. Adding a rainbow of plant foods, which are packed with potent antioxidants each day has been shown to have a marked effect on inflammation. 

3. Extra Virgin Olive Oil

A cornerstone of the Mediterranean diet, EVOO contains oleocanthal, which has demonstrated ibuprofen-like effects on inflammatory COX enzymes [8]. Drizzling olive oil over vegetables before serving or making salad dressings using olive oil are a sure way to include this important ingredient to your daily diet.

4. Curcumin & Gingerol

Curcumin (from turmeric) and gingerol (from ginger) are well-researched phytochemicals with anti-inflammatory, antioxidant, and immunomodulatory properties [9][10]. 

5. Muscle Function and Mobility

Menopausal women often experience muscle cramps and spasms. Magnesium’s role in muscle relaxation and contraction helps reduce discomfort and inflammation, improving mobility.

6. Leafy Greens

Spinach, kale, and other dark leafy vegetables are rich in magnesium, folate, and chlorophyll, all of which support detoxification and systemic inflammation regulation.

7. Fermented Foods

Sauerkraut, kefir, kimchi, and unsweetened yoghurt support the gut microbiome, which plays a crucial role in immune modulation and maintaining mucosal barrier function [11].

Foods and Factors to Reduce or Eliminate

Evidence suggests that certain dietary and lifestyle factors consistently promote inflammation and should be limited or avoided:

• Refined carbohydrates and added sugars
• Excessive omega-6 fatty acids (e.g. industrial seed oils)
• Processed meats
• Excessive alcohol consumption
• Exposure to persistent stress and poor sleep hygiene

These contributors can lead to chronic activation of the innate immune system, insulin resistance, and impaired cellular repair mechanisms over time [12].

Beyond Food: Lifestyle and Inflammation

Addressing chronic inflammation effectively requires a multi-system, lifestyle-based approach:

• Prioritise 7–9 hours of quality sleep per night. Avoiding phone use at least 2 hours before bed, keeping the room cool and maintaining a regular bedtime routine can be successful measures to promote a good night’s sleep.
• Incorporate regular low-impact physical activity (e.g. walking, strength training, yoga). Exercise has been demonstrated to significantly reduce inflammation, increase energy, support gut health, reduce stress, promote weight loss and enhance mood.
• Practice stress-reduction techniques such as breathwork, mindfulness, or restorative movement. Try meditation apps or box breathing techniques (inhale for 4 counts, hold for 4, exhale for 4 counts, pause for 4 and repeat). These are all proven stress reducers that calm the nervous system.
• Support gut health. Inflammation starts in the gut so supporting good bacteria balance and a healthy barrier with high fibre foods such as legumes, oats, vegetables and fermented foods such as kimchi, kefir and kombucha.
• Maintain stable blood sugar levels through balanced meals and meal timing. Eating quality protein with each meal can help stabilise blood glucose levels by supporting sustained energy levels and staving off those pesky cravings.

Simple Anti-Inflammatory Tips You Can Start Today: -

•          Build your meals around whole, colourful plant foods.

•          Cook with anti-inflammatory herbs and spices like turmeric, rosemary, and oregano.

•          Switch to olive oil as your main cooking fat.

•          Stay hydrated with water, herbal teas, or infused water (especially with fresh ginger).

•          Prioritise sleep and stress reduction — both are key to calming inflammation.

Final Thoughts.....

Chronic inflammation is a silent driver of disease — but it is also modifiable. A personalised, anti-inflammatory approach rooted in whole-food nutrition, lifestyle optimisation, and targeted supplementation can significantly improve quality of life and reduce long-term health risks.

As a naturopathic nutritionist, my role is to guide clients toward sustainable, evidence-informed choices that restore balance, reduce inflammation, and support long-term vitality.

If you're navigating ongoing symptoms or seeking a personalised plan to reduce inflammation, please get in touch — I'd be delighted to support you.

References:

1. Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes. Nutrients, 9(7), 775.
2. Furman, D. et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832.
3. Hotamisligil, G.S. (2006). Inflammation and metabolic disorders. Nature, 444(7121), 860–867.
4. Ridker, P.M. (2016). From C-reactive protein to interleukin-6 to interleukin-1. Circulation Research, 118(1), 145–156.
5. Schwingshackl, L. et al. (2017). Mediterranean diet and inflammatory markers: a systematic review and meta-analysis. British Journal of Nutrition, 117(9), 1291–1301.
6. Simopoulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505.
7. Ganesan, K. & Xu, B. (2017). Polyphenol-rich foods for the prevention of chronic diseases. Antioxidants, 6(4), 77.
8. Beauchamp, G.K. et al. (2005). Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45–46.
9. Aggarwal, B.B. et al. (2007). Curcumin: the Indian solid gold. Advances in Experimental Medicine and Biology, 595, 1–75.
10. Grzanna, R., Lindmark, L., & Frondoza, C.G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food, 8(2), 125–132.
11. Tilg, H., & Moschen, A.R. (2014). Microbiota and diabetes: an evolving relationship. Gut, 63(9), 1513–1521.
12. Monteiro, C.A., Cannon, G., Levy, R.B., Moubarac, J.C., Louzada, M.L.C., Rauber, F., ... & Jaime, P.C. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.