Inflammation: It’s Not Out to Get You
(But It Might Be Asking for Help)
We hear a lot about inflammation.
It gets blamed for everything from sore joints to brain fog, low moods to stubborn weight. And while it’s tempting to point fingers at it like it’s the villain of the story, here’s the truth:
Inflammation isn’t the bad guy.
It’s just your body trying to help.
The Body’s Alarm System (That Sometimes Won’t Shut Up)
Inflammation is a biological response.
Break a bone? Catch a cold? Your body flares up — not because it’s malfunctioning, but because it’s showing up. It’s healing.
The problem starts when it doesn’t switch off.
When your immune system keeps sounding the alarm long after the threat is gone. That’s chronic inflammation — and it’s what quietly fuels many modern health issues.
The tricky thing?
You won’t always feel it.
But over time, it wears you down. Physically, emotionally, mentally.
And what you eat can nudge it in either direction.
Food Isn’t Just Fuel — It’s Information
Every bite you take sends signals.
Some soothe.
Some irritate.
It’s not about being perfect.
It’s about knowing what’s adding to the fire — and what’s calming it down.
Foods That Fan the Flames
No surprises here:
Ultra-processed stuff: Think packaged snacks, sugary cereals, frozen meals with a paragraph-long ingredients list.
Processed meats: Salami, bacon, and “what exactly is this?” hot dogs.
Excess alcohol: That third glass of wine your body wasn’t actually asking for.
These foods aren’t “bad” in a moral sense. But they can quietly poke your immune system into staying on high alert.
Foods That Soothe
Think simple. Colourful. Recognisable.
Fruits and veggies — rich in antioxidants and plant compounds that lower inflammation.
Omega-3s — from fish, seafood, linseeds, walnuts. They help your body exhale.
Fibre — from whole grains, legumes, nuts and seeds. Keeps your gut — and your immune system — happy.
Extra virgin olive oil — yes, your salad dressing can be medicinal.
Spices like turmeric, ginger, garlic — tasty and therapeutic.
You don’t need a full pantry overhaul. Just a bit more of the stuff that brings your body into balance.
This Isn’t About Fear. It’s About Support.
You’re not trying to be perfect.
You’re not aiming for sainthood via quinoa.
You’re just noticing:
Is this helping me feel more grounded and clear? Or is it adding to the static?
And from there, you get to choose — not because you should, but because it feels better.
More energy.
More calm.
More space in your body and mind to feel like yourself again.
Start With Small Shifts
Add colour to your plate.
Drizzle some olive oil.
Have the lentil soup.
You don’t have to quit anything cold turkey. (Unless it’s ultra-processed and rhymes with pram.)
You’re not trying to “cleanse” or start over.
You’re just moving in a direction that helps your body breathe.
Because inflammation isn’t out to get you.
It’s trying to protect you.
Sometimes, it just needs a little help remembering when the danger’s passed.
And that help?
It can come from something as simple as what you eat for lunch.
References:
*Recent research has explored the potential link between processed meats and an increased risk of dementia, including Alzheimer’s disease. One large study from the UK Biobank examined dietary habits in relation to dementia risk and found that higher consumption of processed meats was associated with an increased risk of all-cause dementia. The study suggested that this might be due to nitrates and other additives in processed meats, which may lead to neuroinflammation, oxidative stress and other changes that impact brain health.
Here’s a reference for further reading on this study:
Zhang, Y., Chen, J., Chen, J., Li, M., Zhao, S., Ma, L., & Yu, D. (2021). Association of processed and unprocessed red meat consumption with incident dementia and its major subtypes: A prospective cohort study in the UK Biobank. The American Journal of Clinical Nutrition, 113(6), 1048–1058.
^Beauchamp, G. K., Keast, R. S. J., Morel, D., Lin, J., Pika, J., Han, Q., Lee, C. H., Smith, A. B., & Breslin, P. A. S. (2005). Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46.