How Inflammation Shows Up (and Why Food Is the First Place I Look)

Inflammation isn’t just about joint pain or gut issues—it’s at the core of nearly every chronic condition we face today. I recall learning this as a girl in college, dealing with lingering symptoms of mononucleosis and taking wellness into my own hands. I was shocked, why don’t we learn sooner that understanding our bodies and controlling inflammation leads to all roads of wellness?!

Cardiovascular disease. Type 2 diabetes. Anxiety. Hormonal imbalances. Autoimmune flares. Cognitive decline. The common cold. Even stubborn fatigue or skin issues can all trace back to the same root cause: a body stuck in a low-grade inflammatory state.

According to the Cleveland Clinic, chronic inflammation plays a role in at least seven of the top ten leading causes of death—including heart disease, stroke, diabetes, and Alzheimer’s. And while inflammation is your body’s natural defense mechanism, the problem starts when that response never fully shuts off.

The mind fk is that you don’t even have to feel sick for inflammation to be slowing you down. It might show up as:
- Bodily indicators like bloat, or even itchy skin that is often referred to generally as eczema (this happened to me!)
- Fatigue, even after a full night’s sleep
- Brain fog, low mood, and slow recovery from workouts
- Constant hunger—or no hunger at all
- Feeling off, even if labs come back normal

This blog isn’t about fear - the coolest thing is that we control our wellness, and it’s about constant learning. It’s about information—and where to begin.

There’s no single fix for inflammation—but we do have research to guide us. Food, movement, and daily rhythm are three areas worth exploring.

Movement: Reset Through Gentle Twisting

Twisting movements help stimulate the parasympathetic nervous system and support digestion through physical compression and decompression of the abdominal area. Studies show that spinal rotation movements can improve vagal tone, which plays a key role in regulating inflammatory responses and digestion.

Try this simple sequence:
- Seated Twist: Sit tall, inhale to lengthen your spine, exhale to gently rotate toward one side. Repeat slowly on both sides.
- Reclined Supine Twist: Lie down, draw one knee across your body while keeping both shoulders grounded. Focus on breathing deeply into your side body.
- Side Body Stretch: Reach one arm overhead while grounding your opposite hip. This helps open the ribs, reduce muscular tension, and calm the nervous system.

No sweat required—just connection to yourself.

Nourishment: 3 Food Foundations That Actively Reduce Inflammation

You don’t need a cleanse or to add a bunch of new supplements. You need meals that support your immune system, your gut lining, and your hormones—especially when inflammation is low-grade and chronic. Three goodies to focus on are:

1. Omega-3-Rich Fats
Fatty fish like salmon, mackerel, and sardines provide EPA and DHA—two anti-inflammatory powerhouses that help modulate the immune response and lower markers like CRP and IL-6. These fats also support cellular repair, hormone balance, and brain function.

2. Personalized Elimination Using AIP Principles
A methodology to eating, because although common triggers are identified in “people”, it varies per person. The Autoimmune Protocol (AIP) offers a short-term elimination approach that helps identify your unique food triggers—whether that’s nightshades, grains, dairy, or something less obvious. It’s not about restriction forever. It’s about clarity, and learning what truly works for your body by removing variables and reintroducing strategically.

3. Low-Glycemic Carbohydrates
When your blood sugar spikes too high after a meal, your body doesn’t just crash energy-wise—it actually becomes more inflamed. One study found that glucose levels above 140 mg/dL can reduce white blood cell activity and weaken immune function for up to five hours (American Journal of Clinical Nutrition, 2003). (OMG !)

Keeping blood sugar steady with low-glycemic carbs like sweet potatoes, lentils, and quinoa helps reduce that stress response. It also supports mood, energy, and metabolism—all of which are downstream from inflammation.

The Guide: The Anti-Inflammatory Kitchen

If you’re feeling inflamed, foggy, or stuck in a cycle of guessing what to eat, start here.

”The Anti-Inflammatory Kitchen” is my 2-week nutrition reset designed to reduce bloat, stabilize energy, and support your body’s natural anti-inflammatory rhythm.

Inside, you’ll get:
- Two weeks of nourishing meals
- A grocery list you’ll actually want to use
- Prep tips + food rhythms that work with your real life

It’s not a cleanse. It’s not about rules. It’s about using what we know—from research, coaching, and lived experience—to feel clearer in your body again.

Click here to download the e-book guide!