Understanding what triggers inflammation and how to manage it, especially through diet, can be a powerful way to support long-term health and well-being.
First off, what is inflammation?
Inflammation is a natural immune response to a stressor, aiming to protect the body and promote healing or adaptations. That stressor can stem from both external (ie: allergens) and internal sources (ie. poor gut health, hormonal imbalances). It’s a normal process and not inherently “bad.” In fact it is incredibly important and how the body heals itself. It’s also how we create changes like building muscle. We want acute inflammation after a training. Chronic and systemics inflammation are what are concerning and can lead to health complications and hold one back from making the physique and performance changes they desire.
Acute vs. Chronic
Acute inflammation is a -term response to injury or infection (e.g., hard training sessions, pneumonia). It lasts a few days (like delayed onset muscle soreness after a hard training session) or weeks (pneumonia, and injury…). Chronic Inflammation is persistent, low-level inflammation for months or years and is linked to diseases and systemic issues.
Symptoms of Chronic Inflammation
Fatigue and low energy levels
Digestive issue
Insomnia
Feeling puffy or bloated
Joint pain and muscle soreness
Frequent infections or slow recovery
Mood disturbances, anxiety and poor concentration
What can contribute to chronic inflammation?
- Diet Triggers:
- Standard American Diet (high in processed foods, sugars, and unhealthy fats)
- Alcohol and added sugars
- Lifestyle Factors:
- Being too sedentary, poor sleep, chronic stress (which comes in many shapes and forms).
- Underlying Health Issues:
- Hormonal imbalances (both low and high levels of sex hormones, low thyroid function thyroid issues…)
- Autoimmune conditions, gut infections or dysbiosis, chronic infections or a buildup of toxins
How can we decrease inflammation?
There are many things, but one largely in our control is nutrition. You may have heard of “anti-inflammatory diets,” = rather than focusing on strict diet rules or specific camps, we believe in practical additions that support health. By incorporating nutrient-dense foods and mindful meal choices, you can help your body maintain balance, repair, and resilience. These strategies are not about restriction but about fueling your body with what it needs to lower inflammatory responses naturally. Here are some effective, sustainable additions you can make to your nutrition in any phase to support overall health and reduce chronic inflammation.
Dietary Strategies to Lower Inflammation
Blood Sugar Balancing Meals
If you’re always experiencing big dips and spikes in blood sugar, your levels of cortisol are doing the same thing. Chronically, this has a major downstream effect on your hormones and is a source of inflammation.
- Tips: Include at least 25 grams of protein, a fiber source, and healthy fats in each meal.
Whole Foods
Focusing on nutrient-dense foods to provide vitamins, minerals, and antioxidants is the foundation of any health supportive diet strategy . Make it a game to see how much color you can get in your diet each week, eat a variety of protein, shop seasonally to get a wide range of whole foods in your diet.
We do often suggest following principles from the Mediterranean Diet which emphasizes anti-inflammatory fats (e.g., olive oil, fatty fish, nuts, seeds) and is rich in fruits, vegetables, lean proteins, and whole grains as a starting point for many clients.
Adequate Protein Intake
For sure, protein is important for building and repair muscle but it also plays a huge role in immune function which is paramount when trying to lower chronic inflammation. When the body does not receive an adequate supply of the essential amino acids necessary for sustaining life, various physiological processes become compromised. Individual needs will vary but for most we suggest 0.8 grams per pound of bodyweight as a minimum and upwards of 1.4 grams per pound.
-Tips: Focus on complete proteins that contain all essential amino acids : meats, eggs and poultry, fish and seafood, whey protein isolate or a quality plant based protein powder, Greek yogurt or cottage cheese, edamame and tofu.
Reducing Inflammatory Triggers
Most will benefit from limiting added sugar and ultra processed foods. Alcohol is also a major contributor to inflammation and best to be avoided competed until health improves. By focusing on whole food and addition, not subtraction, you inherently will eat less of these inflammatory foods.
Speaking of eating less, it is very important to note that chronic under eating and a long term calorie deficit contributed to inflammation by the potential impact on cortisol and hormone levels
Mindset and Food Stress
Working towards a positive relationship with food to avoid stress-related inflammation is often over looked with popular strict diets. A few cookies enjoyed mindfully are less inflammatory than if consumed with guilt.
Hydration
Staying hydrated is by drinking plenty of water, but also enough electrolytes is a must for cellular health supporting gut health and detoxification- both of which when compromised contribute to chronic inflammation.
Anti-inflammatory diet principles are rooted in balance and whole food choices. Alongside dietary changes, lifestyle practices like prioritizing quality sleep, practicing breath work and mindfulness, regular exercise, and spending time outdoors all contribute to reducing inflammation and supporting long-term health.
If you’re ready to take charge of your health with a plan tailored to your unique needs, reach out for a consult. Our coaches understand not just the training and nutrition aspects of transformation, but also the importance of women’s health and creating lasting change from the inside out. Together, we can build a sustainable path to true wellness .