The Real Deal on Inflammation: What it is—and how to fight it naturally

If your body’s been feeling a little off lately—achy joints, low energy, brain fog—it might be more than getting older or working too hard. It could be inflammation.

And while it sounds like just another health trend, chronic inflammation is real—and it's tied to more than just arthritis. It’s been linked to everything from heart disease to gut problems, mood disorders and more.

The good news? You can fight it without pills, fads or complicated plans. Let’s break it down.

What is inflammation, anyway?

Inflammation is your body’s built-in defense system. It’s how you heal from injury or fight off illness. That kind of inflammation is a good thing—and necessary.

But chronic inflammation is different. That’s when the body stays in defense mode too long. Over time, that constant low-level stress can wear you down and lead to problems like joint pain, fatigue, digestive issues and even long-term diseases.

Signs of chronic inflammation

Some signs are easy to ignore—but they’re worth paying attention to:

• Brain fog or forgetfulness

• Low energy, even after sleeping

• Skin flare-ups or breakouts

• Frequent colds or feeling run down

• Stomach discomfort or bloating

• Aches and pains with no clear reason

If any of that sounds familiar, your body might be waving a red flag.

Foods that fight inflammation

You don’t need a perfect diet. You just need to start swapping in a few better options.

Here’s what helps:

• Grass-fed beef — It has more omega-3 fatty acids and conjugated linoleic acid (CLA), which are shown to help lower inflammation.

• Raw honey — Rich in antioxidants and natural enzymes that support immune health and fight oxidative stress.

• Berries — Especially blueberries and strawberries, loaded with flavonoids.

• Leafy greens — Spinach, kale and arugula are packed with vitamins and anti-inflammatory compounds.

• Healthy fats — Olive oil, avocados and nuts give your body the right kind of fuel.

• Spices — Turmeric, ginger and cinnamon all have anti-inflammatory properties.

Eating closer to nature—less processed, more whole foods—makes a bigger difference than you’d think.

What to cut back on

You don’t have to be perfect. But limiting these foods can help bring inflammation down fast:

• Highly processed snacks

• Refined sugar and sugary drinks

• Fried or fast food

• Excess alcohol

• Refined carbs (white bread, pastries, crackers)

Think of it like this: the fewer ingredients on the label, the better.

Lifestyle changes that matter

Food’s a big part of it—but don’t forget about how you live day to day.

• Move your body — You don’t need a gym. Walk, stretch, garden, chase the dog—just keep moving.

• Sleep better — See our full post on brain health and sleep if you missed it.

• Drink more water — Even mild dehydration can cause inflammation.

• Lower stress — Easier said than done, but deep breathing, fresh air and good company all help.

• Get outside — Time in nature has been shown to lower inflammatory markers in the body.

Final word

Inflammation doesn’t always come with big symptoms—but it’s worth paying attention to. You don’t need to overhaul your life to feel better. Just start with what you can—cook a meal from scratch, go for a walk, drink more water. And if you're stocking your fridge, start with the good stuff: clean meats, raw honey, and plenty of color from fruits and veggies.

Source:

National Institutes of Health; Harvard Health Publishing; Academy of Nutrition and Dietetics; Journal of the American College of Nutrition; Antioxidants journal (2022); USDA nutrient database.