By: Kelli Kieselbach
We’ve all heard the word inflammation, but do you know what it really means and how to recognise it?
What is Inflammation?
Inflammation isn’t inherently bad—it’s a normal immune response designed to help the body heal. When you cut yourself or break a bone, inflammation kicks in to protect tissues and speed up recovery. Signs of acute inflammation include heat, redness, pain, and swelling, often localised to the injury, or throughout the body in the case of a virus.
Chronic Inflammation: The Lingering Fire
But what happens when this response doesn’t switch off or when low-level inflammation quietly simmers under the surface?
Unlike the “blazing campfire” of acute inflammation, chronic inflammation is more like hot coals that smoulder indefinitely. It’s harder to spot but can wreak havoc over time.
What Causes Chronic Inflammation?
Chronic inflammation develops gradually, often over years. It’s driven by multiple factors, some within our control and others harder to manage.
Lifestyle & Environmental Triggers
- Diets high in sugar and processed foods, low in whole foods
- Poorly managed stress
- Lack of movement or excessive exercise
- Poor sleep habits
- Alcohol, smoking, and recreational drugs
- Exposure to pesticides and environmental chemicals
Physiological Drivers
- Stealth or latent viruses
- Chronic injuries or structural abnormalities
- Gut microbiome imbalances
- Traumatic events affecting the nervous system
Common Signs of Chronic Inflammation
- Chronic muscle or joint pain
- Persistent fatigue
- Brain fog
- Mood changes like anxiety, irritability and depression
- Digestive issues like reflux, loose stools, or stomach pain
- Skin rashes or flushing
- Insulin resistance or weight gain around the middle
- Headaches and migraines
- Period pain
- Nervous system dysregulation
Conditions Linked to Chronic Inflammation
Many chronic conditions are rooted in inflammation. In my clinic, I often see inflammation as a core factor in:
- Autoimmune conditions (e.g., rheumatoid arthritis, psoriasis, Hashimoto’s thyroiditis)
- Inflammatory bowel disease
- Endometriosis
- Chronic fatigue syndrome and post-viral syndromes (e.g., long COVID). Unresolved inflammation is believed to be a big part of the puzzle with long covid and post-viral fatigue. See my post on post-viral fatigue.
- Dysautonomia and POTS. Chronic inflammation in the nervous system (neuroinflammation) is part of this picture.
- Fibromyalgia
- Osteoarthritis
- Acne
- Asthma, eczema and hay fever
- Cardiovascular disease and diabetes
- Mood Disorders: Depression & anxiety
How to Address Chronic Inflammation
Start with what’s within your control:
- Improve Your Diet: Focus on whole, nutrient-rich foods and skip the junk food.
- Move Your Body: Choose activities that are safe and manageable.
- Prioritise Sleep: Make rest a non-negotiable part of your routine.
Set realistic, achievable goals that fit your life. Small, consistent changes can have a big impact over time.
Natural Tools to Reduce Inflammation
Certain supplements (quality and dosage dependant) can help dampen inflammation. Here are some of my favourites that I use with patients:
- Ginger
- Turmeric
- Omega-3 fatty acids
- PEA (Palmitoylethanolamide)
- Boswellia
- Polyphenols from herbs or foods.
- Green Tea Extract
Which of these I choose depends entirely on the individual and how chronic inflammation is presenting for them. When creating a treatment plan, I consider:
- Your capacity for lifestyle changes
- The severity and urgency of your inflammation
- Interventions that offer the most benefit in the safest, most holistic way
Chronic inflammation might feel overwhelming, but it doesn’t have to be. With the right steps, you can address the root causes, reduce its impact, and feel better. Each person’s health story is unique. If you’re unsure where to start, reach out for personalised guidance to help calm the “fire” of inflammation and restore balance to your health.
** This information is for your education only and not intended as a prescription for your individual situation. Please seek advice from a naturopath or nutritionist before starting any supplement.
Article supplied with thanks to Kelli Kieselbach.
About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.