What Causes Inflammation? How to Reduce It Naturally

What chronic inflammation is, what can contribute to it and the simple food and lifestyle habits that can help reduce it.

Has inflammation become another wellness buzzword? We hear about anti-inflammatory diets, inflammatory foods, gut inflammation and supplements promising to “fight inflammation” — but inflammation itself isn’t the enemy.

In fact, inflammation is an important part of your body’s natural defence and healing process. The problem is when that inflammatory response doesn’t switch off and becomes chronic.

So, what is inflammation?

Inflammation is a natural part of the body’s defence system. It’s how the immune system recognises and removes harmful substances and begins the healing process. This response can be triggered by injuries, infections (such as those caused by bacteria or viruses), or exposure to harmful substances.

What’s the difference between acute and chronic inflammation?

Acute inflammation is a short-term, helpful response that protects the body. For example, when you get injured, the area often becomes red and swollen as white blood cells rush in to help heal. This same response happens when you face an infection.

Chronic inflammation, on the other hand, is inflammation that persists over time rather than resolving as it should. It can be influenced by underlying health conditions and lifestyle factors and, over time, may damage healthy tissues. Chronic inflammation is associated with a range of health conditions, including heart disease, type 2 diabetes, arthritis and some autoimmune conditions.

What causes chronic inflammation?

Chronic inflammation doesn’t have one single cause. It can be influenced by underlying health conditions, excess body fat, smoking, chronic stress, poor sleep, physical inactivity and dietary patterns, among other factors.

Rather than becoming fearful of individual “inflammatory” foods, I prefer to look at the bigger picture — the way we eat, move, sleep, manage stress and nourish ourselves consistently over time.

How can you reduce chronic inflammation naturally?

The good news is that, no matter where you are in your health journey, there are everyday food and lifestyle habits that can help support a healthy inflammatory response.

Eating a diet rich in anti-inflammatory and antioxidant foods, combined with regular movement, quality sleep, time outdoors and effective stress management, can all help support a healthy inflammatory response.

Eat more whole, colourful foods — vegetables, fruit, herbs, spices, nuts, seeds, legumes, wholegrains and quality proteins.

Include healthy fats — particularly extra virgin olive oil, nuts, seeds and omega-3-rich foods.

Move your body regularly — you don’t need to punish yourself with exercise.

Prioritise sleep and recovery — health isn’t only about what you eat.

Find ways to regulate stress — breathing, yoga, time outdoors, connection, rest; whatever helps bring your nervous system back down.

Remember, what affects one person may not affect another in exactly the same way. Pay attention to how different foods and lifestyle habits make you feel and adjust accordingly.

To help reduce inflammation naturally, download the Wholesome Human list of anti-inflammatory foods to include in your daily diet.

While you’re at it, try our delicious WH Daily Green Refreshers, packed with colourful, antioxidant-rich wholefoods.