Understanding Inflammation: Signs, causes, And Simple Waya To Feel Better
What Is Inflammation and Why Should We Care?
Have you ever had a swollen knee, a sore throat, or a red patch on your skin?
That is an inflammation, it is your body’s way of reacting to something wrong.It is like your body’s “emergency team” rushing to fix damage, fight off germs, or respond to stress.
Sometimes inflammation is helpful and helps you heal. But other times, it sticks around too long and causes more harm than good.
Understanding what inflammation really is, and what causes it, can help us take better care of our health.
In this blog, we’ll explain inflammation in simple terms, look at what triggers it, how it shows up in the body, and what you can do to calm it down.
What Causes Inflammation?
Inflammation is your body’s natural way of protecting itself. But sometimes, it can be triggered by things that aren’t helpful, and when that happens too often, it can cause problems.
Here are some common things that can cause inflammation:
Infections: When your body is fighting off viruses or bacteria (like when you have a cold or flu), inflammation is part of the healing process.
Injuries: A cut, sprain, or bruise can cause redness and swelling, that is inflammation at work helping you heal.
Unhealthy foods: Processed foods, sugar, and trans fats can trigger inflammation in the body.
Chronic stress: When you are always stressed, your body stays in “fight mode,” which can lead to long-term inflammation.
Lack of sleep: Your body repairs itself during sleep. Without enough rest, inflammation can build up.
Smoking and alcohol: These habits can irritate your body and trigger inflammatory responses.
Autoimmune conditions: Sometimes the body mistakes healthy cells for harmful ones, like in arthritis or lupus, and attacks them, causing inflammation.
Signs of Inflammation
Inflammation is not always easy to spot, sometimes it’s obvious, and other times it quietly builds up inside the body. Knowing the signs can help you take action early.
Here are some common signs of inflammation:
Short-term (Acute) Inflammation:
This happens quickly and often feels like your body is trying to heal something.
Redness or swelling in one area
Pain or tenderness
Heat (the area feels warm to the touch)
Loss of movement or stiffness
Think of when you twist your ankle — it swells up, gets warm, and hurts. That is acute inflammation doing its job.
Long-term (Chronic) Inflammation:
This is more hidden and can build up over time. You may feel:
Constant tiredness or low energy
Joint or muscle pain
Digestive issues like bloating or cramps
Brain fog or mood changes
Skin problems (acne, rashes, eczema)
Chronic inflammation can quietly affect your organs and increase your risk of conditions like diabetes, heart disease, or autoimmune disorders if left untreated.
Chronic vs. Acute Inflammation
Inflammation can show up in two main ways, (acute and chronic) and it’s important to know the difference.
Acute Inflammation:
This is the body’s quick and short-term response to something like a cut, cold, or infection. It helps protect you and usually goes away in a few days.
Example:
Twisting your ankle: it swells up and heals after some rest.
Getting a sore throat: your immune system fights the virus, and you recover.
It is like your body’s emergency team rushing in to fix a problem and then leaving when the job is done.
Chronic Inflammation:
This is long-lasting inflammation that stays in your body even when there's no injury or infection. It can build up slowly over time and damage your tissues and organs.
Example:
Ongoing stress, poor sleep, or unhealthy eating can quietly cause inflammation inside the body.
Conditions like arthritis, heart disease, or gut issues may be linked to chronic inflammation.
It is like a fire that never fully goes out, it keeps smoldering and causes problems over time.
How to Reduce Inflammation Naturally
The good news is that you can calm inflammation with simple lifestyle changes. You don’t need to do everything at once, even small steps can make a big difference over time.
Here are a few beginner-friendly ways to reduce inflammation naturally:
Eat anti-inflammatory foods
Choose more whole foods like:
Fruits and vegetables (especially leafy greens and berries)
Healthy fats (like olive oil, nuts, and avocados)
Fatty fish (like salmon or sardines)
Whole grains (like oats, brown rice, and quinoa)
Avoid or limit sugary snacks, fried foods, and processed meats.
Get enough sleep
Aim for 7–9 hours of restful sleep each night. Your body repairs itself while you sleep, lack of sleep can lead to more inflammation.
Manage your stress
Chronic stress is a major trigger. Try calming activities like:
Deep breathing
Gentle yoga or stretching
Walks in nature
Journaling or prayer
Move your body regularly
You don’t need to do intense workouts. Even 20–30 minutes of walking, dancing, or stretching can help reduce inflammation.
Cut back on alcohol and smoking
Both can keep your body in a constant state of irritation. Reducing or quitting can give your body space to heal.
How Inflammation Shows Up in the Body
Inflammation doesn’t always look the same for everyone. Sometimes it’s clear, like when your ankle swells up after a fall. Other times, it’s more hidden and affects how you feel day to day.
Here are common ways inflammation can show up in the body:
On the Outside:
These are signs you can see or feel on your skin or in your joints:
Swelling or puffiness in one area (like after an injury)
Redness or warmth on the skin
Pain or tenderness, especially in the joints or muscles
Skin issues like rashes, eczema, or breakouts
On the Inside:
These are invisible symptoms that build up slowly and affect your overall health:
Constant tiredness (even after sleeping well)
Brain fog or trouble focusing
Mood changes like irritability or low mood
Stomach problems like bloating, cramps, or constipation
Stiff or aching joints, especially in the morning
Long-Term Signs (Chronic Inflammation):
If inflammation goes on for a long time, it may contribute to:
Autoimmune conditions (like arthritis or lupus)
Weight gain or difficulty losing weight
Hormonal imbalances
Heart disease, diabetes, or digestive issues
You may not realize it’s inflammation, it can feel like “just not feeling like yourself.”
When to See a Professional
While small changes at home can help reduce inflammation, sometimes your body needs extra support. If symptoms are lasting too long or affecting your daily life, it’s important to speak to a healthcare professional.
Here are signs it might be time to get help:
Pain that doesn’t go away or keeps getting worse
Ongoing fatigue even after rest
Swelling, redness, or stiffness that lasts more than a few days
Digestive problems like bloating, cramps, or irregular bowel movements
Skin issues that keep coming back
Mood changes or brain fog that affect your focus or energy
At Total Therapy London, we take a gentle and whole-body approach to inflammation. Whether it’s through advanced treatments, nutrition support, or stress-reducing therapies, we are here to help you feel better from the inside out.
Final Thoughts
Inflammation is your body’s way of protecting you, but when it sticks around too long, it can get in the way of how you feel, move, and live. The good news is that with a few mindful changes, you can start calming inflammation naturally and gently support your body’s healing process.
Everyone’s body is different, and if something doesn’t feel right, don’t ignore it. You deserve to feel good in your own body, energised, clear-minded, and pain-free.
At Total Therapy London, we are here to support you with personalised care and natural solutions that work with your lifestyle.
We would love to hear from you.
Have any of these signs of inflammation shown up in your life?
Leave a comment, share this post with a friend, or reach out to us directly.
Let’s take the next step toward healing together.
