Inflammation and how to reduce it

Inflammation is something that is widely spoken about.

We talk about inflammation in terms of how we are feeling (i.e. puffy, retaining water). Or how our skin looks and even when we talk about bloating, am I right? I have personally struggled most of my life with chronic inflammation, and unfortunately it can be something we are genetically predisposed to. Therefore some may need to take extra care.

So, what is inflammation?

Inflammation is a natural body response, it is how we repair tissue, heal after an injury and how we fight off pathogens. By the looks of this, it is definitely beneficial and necessary right? Well there are two types of inflammation, and the one creates all sorts of long-term problems.

We can have acute or chronic inflammation

Acute being the natural defense (think of when you get a cut and your body naturally reacts and creates a scab). Chronic being a low-grade inflammation that can last weeks and months. Inflammation can affect every part of the body and isn’t limited to brain, heart, lungs, thyroid, muscles, bones, skin, liver, kidneys and digestive tract. The problem here is that chronic inflammation is linked to many health conditions. Conditions such as Alzheimer’s, diabetes, heart disease, fatty liver, metabolic disease and even cancer.

Many autoimmune diseases are said to have their base in inflammation.

There are so many things that can cause a chronic inflammation state, to name a few:

A poor diet, high in sugar, processed foods and trans fats

Blood sugar imbalance

Food intolerance

Poor sleep

Chronic stress

Environmental toxins

Chronic infections

Also, important to note are some of the not so obvious signs of inflammation

These include rapidly ageing skin, loss of muscle tone, rapid weight gain, brain fog and fatigue, as well as joint pain and some loss of mobility. Many people complain of severe stiffness and this can certainly be a sign of chronic inflammation. Over training is a great example of this type of inflammation, this leads to much damage in the body.

Please do not panic!

As that isn’t the point of this blog. I want to arm you with the knowledge to reverse any possible damage (as it is totally possible to reverse). So let’s look at how do we improve the inflammatory situation in our bodies. And move away from chronic inflammation?

The quickest and most simple ways to do this include:

Keeping well hydrated (pure water)

Moving and exercising regularly (intense exercise and over training can do the opposite as noted above)

Eating an anti-inflammatory diet (think all colors of the rainbow, natural whole foods)

Managing stress (there are many ways so find what works for you)

Good sleep hygiene practices (make sure you sleep well and get the benefit of the 9-12pm dark hours)

Keeping your gut healthy and happy (gut health is imperative)


If any of you feel that you may be in a chronic inflammation state most of the time, then yes adhere to these tips. But please also speak to your doctor. This more medical/health post was necessary in these times, keep healthy and safe ladies!




Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness


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