Inflammation: The Internet’s Current Favourite Health Problem (And What Actually Helps)
Inflammation is one of those health buzzwords that gets talked about a lot—often in a way that makes it sound scary or like something you need to eliminate completely. In reality, inflammation isn’t all bad. In fact, it’s a vital part of how your body heals and protects itself.
The problem arises when inflammation sticks around for too long.
Let’s break down what inflammation actually is, the symptoms it can cause when it becomes chronic, and how supportive, realistic nutrition can help calm the body—without extreme rules, restriction, or food fear.
What Is Inflammation?
Inflammation is your body’s natural defence and repair system. When you get a cut, an infection, or even complete a hard workout, your immune system creates an inflammatory response to help heal damaged tissue and fight off threats.
This is known as acute inflammation, and it’s:
Short-term
Targeted
Helpful and necessary
Chronic inflammation, on the other hand, occurs when this response stays switched on for weeks, months, or even years—often at a low level. This can place ongoing stress on the body and interfere with hormones, metabolism, digestion, recovery, and energy levels.
Common Symptoms of Chronic Inflammation
Chronic inflammation doesn’t always look dramatic. Many women live with it quietly, assuming their symptoms are just “normal” or part of getting older.
Some common signs include:
Persistent fatigue or low energy
Brain fog or poor concentration
Joint stiffness or aches
Muscle soreness that lingers
Digestive issues (bloating, constipation, diarrhoea, reflux)
Frequent headaches
Poor sleep or waking unrefreshed
Increased hunger or sugar cravings
Difficulty losing fat despite consistent effort
Mood changes, anxiety, or low mood
Increased PMS or peri-menopausal symptoms
These symptoms don’t mean your body is broken—they’re often signals that it’s under-resourced or under too much stress.
What Contributes to Ongoing Inflammation?
Inflammation is influenced by far more than just food. Common contributors include:
Chronic stress and poor sleep
Under-eating or prolonged dieting
Highly inconsistent meals
Excessive high-intensity exercise with poor recovery
Blood sugar swings
Nutrient deficiencies
Gut irritation or imbalance
Nutrition plays a powerful role—but only when it works with your lifestyle, not against it.
How Nutrition Can Help Calm Inflammation
Anti-inflammatory nutrition isn’t about cutting out everything you enjoy or chasing perfection. It’s about consistency, adequacy, and balance.
Here’s what actually helps.
1. Eat Enough (Yes, Really)
One of the most overlooked causes of inflammation in women is chronic under-fuelling.
Eating too little—especially protein, carbohydrates, and overall energy—places the body under stress. Stress hormones rise, recovery drops, and inflammation can increase.
Aim for:
Regular meals
Enough fuel to support your training, work, and life
Not skipping meals to “be good”
Adequate food is foundational, not optional.
2. Prioritise Protein at Each Meal
Protein supports:
Muscle repair and recovery
Immune function
Blood sugar stability
Reduced inflammatory load after exercise
Include a palm-sized serve of protein at most meals and snacks, such as:
Eggs
Greek yoghurt
Fish and seafood
Chicken, turkey, lean red meat
Tofu, tempeh, legumes
3. Don’t Fear Carbohydrates
Carbohydrates help:
Lower stress hormones
Support thyroid and hormonal health
Improve sleep quality
Reduce exercise-induced inflammation
Focus on mostly whole-food sources like:
Fruit
Oats
Rice
Corn, Potatoes and sweet potatoes
Wholegrains and legumes
When carbs are too low for too long, inflammation often rises—not falls.
4. Include Healthy Fats—Especially Omega-3s
Certain fats actively support an anti-inflammatory environment in the body.
Regularly include:
Oily fish (salmon, sardines, trout)
Extra virgin olive oil
Avocado
Nuts and seeds (especially walnuts, chia, flax)
These fats support joint health, brain function, hormone production, and gut health.
5. Eat Colour—Not Just “Clean”
Plant foods contain antioxidants and polyphenols that help neutralise inflammatory stress.
Aim for variety over perfection:
Berries
Leafy greens
Orange and red vegetables
Herbs and spices (turmeric, ginger, garlic)
You don’t need superfoods—just regular, colourful foods eaten consistently.
6. Support Blood Sugar Stability
Large swings in blood sugar can increase inflammation and fatigue.
Helpful habits include:
Pairing carbs with protein and fat
Eating every 3–4 hours
Not relying solely on coffee to get through the morning
Stable energy = a calmer nervous system.
A Gentle Reminder
Inflammation is not a personal failure or a sign you need to be stricter.
More often, it’s a sign your body needs:
More fuel
More recovery
More consistency
Less pressure
When nutrition is supportive—not punishing—the body is far better able to heal, adapt, and thrive.
If you’re experiencing ongoing symptoms and aren’t sure where to start, working with a qualified professional can help you personalise your approach without falling into extremes.
Your body isn’t asking for perfection. It’s asking for support.
If this article sparked a few “oh… that’s me” moments, you don’t have to work it all out alone.
I help women improve energy, digestion, hormones, and body composition with realistic nutrition—no extremes, no obsession.
You can learn more or get in touch at hforhealth.com.au, or say hi on Instagram @hfor.health.