Have you noticed how some people seem to move through the years with ease, while others find themselves facing more and more health challenges? One hidden differentiating factor could be chronic inflammation – a low-grade, persistent “fire” in the body that speeds up ageing and raises the risk of chronic disease.
Interestingly, although lifespan has increased by 30 years since the mid twentieth century, healthspan, (the period of a person’s life spent in good health, free from chronic disease and disabilities ), has not had the same increase. And isn’t that what you want, not just to live to a ripe old age, but to be in good health!
In this blog, I’ll explore how chronic inflammation affects your body as you age, the signs to look for, and practical ways to reduce inflammation naturally so you can protect your energy and health for years to come.
What is Chronic Inflammation and How Can You Reduce It Naturally?
Chronic inflammation is different from the short-term swelling you get when you injure your foot or fight off a virus. That type of inflammation is protective and temporary.
But when low-grade inflammation lingers over time, it can damage healthy cells and tissues, contributing to age-related diseases like heart disease, diabetes, dementia, and arthritis.
This process is sometimes referred to as inflammaging, a cycle where inflammation speeds up ageing, and ageing drives more inflammation. Thankfully, there are simple steps you can take to reduce inflammation naturally.
What are the Signs of Chronic Inflammation
Many people don’t realise they’re living with chronic inflammation because the symptoms are often subtle or dismissed as “just getting older.”
Here are some common signs:
- Persistent fatigue
- Joint pain or stiffness
- Digestive issues such as bloating or reflux
- Skin problems (rashes, breakouts, or redness)
- Poor sleep quality
- Mood changes such as anxiety or low mood
- Unexplained weight gain or loss
If you tick any of these boxes, it may be time to explore ways to reduce inflammation naturally.
What Causes Chronic Inflammation
Several factors can trigger or worsen chronic inflammation, including:
- Micronutrient deficiencies – either due to not eating enough or not consuming the right balance of foods.
- Nutrient overload – diets high in processed foods and low in essential nutrients resulting in an abundance of carbohydrates but not enough protein, healthy fats, fibre and micronutrients.
- Obesity – excess body fat promotes inflammation
- Stress – including lifetime stress, trauma, or poor sleep can lead to inflammation
- Environmental toxins – such as cigarette smoke, pollution, chemicals (in plastics, hand sanitisers, electrical appliances)
Why Does this matter?
Chronic inflammation increases your risk of:
- Heart disease and stroke
- Type 2 diabetes
- Cognitive decline (dementia, Alzheimer’s)
- Cancer
- Osteoporosis and frailty
- Depression and mood disorders
- Sarcopenia (loss of muscle mass)
This can lead to multiple chronic conditions when you are older, as well as physical disability and reduced quality of life in later years. By taking steps to reduce inflammation, you’re not only supporting your energy and wellbeing today but also lowering your risk of chronic disease in the future and improving your health span.
5 Simple Ways to Reduce Inflammation Naturally
Here are some actions you can start today to lower the inflammatory burden on your body.
Adopt a whole food diet – Today’s lifestyle often results in meals that leave us overfed but undernourished, which is why improving food quality is one of the best ways to reduce inflammation naturally.
Following a balanced wholefood diet such as the Mediterranean diet or a Metabolic Balance Diet, are rich in anti-inflammatory nutrients
Move your body regularly – light daily movement helps reduce inflammatory markers.
Manage stress – practices like yoga, meditation, or simply spending time in nature can calm the nervous system and decrease the impacts of stress.
Support detoxification – caring for your liver, kidneys, and skin helps your body process toxins efficiently. Drinking adequate water and allowing 5 hours between meals are two actions that support your body’s natural detoxification processes.
Prioritise restorative sleep – aim for 7–8 hours each night to allow your body to repair and detox. Ensuring you spend time outdoors during the day, will help to increase the quality of your sleep!
Take the First Step to Reduce Inflammation Naturally
Your body is unique, and so the best approach to reducing inflammation will differ from person to person. The recommendations in this blog are a great place to start. If you are concerned about your levels of inflammation, working with a qualified nutritionist can help you uncover the underlying drivers and create a tailored plan that supports your energy, mood, and long-term health.
If you’re curious about whether chronic inflammation is affecting you, let’s chat. Together we can create a personalised roadmap to help you calm inflammation and feel your best. Book your consultation here.
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Kim Healey
Nutritionist | Metabolic Balance Coach
Whole food. Whole Life. One Step at a Time