The Science of Inflammation

4 August, 2025

Inflammation has become one of the most talked-about topics in the wellness world, and for good reason. It plays a key role in everything from immunity and gut health, to skin clarity, energy levels, and even cognitive function.

But what is inflammation, really? And why does it matter so much?

Inflammation: Your Body’s Natural Defence

At its core, inflammation is a normal biological response designed to protect us. When your body detects injury, infection, or harmful stimuli, it sends immune cells to the site of damage. This response (called acute inflammation) is essential for healing. Redness, swelling, and heat are all signs that your immune system is hard at work.

But when this response becomes chronic (persisting beyond the initial threat) it can begin to silently affect the functioning of systems throughout the body. Chronic, low-grade inflammation has been linked to a wide array of modern health issues, including fatigue, digestive imbalances, skin conditions, and more.

As chronic inflammation is often subtle, it can be difficult to detect. However, common signs from the body can include bloating, brain fog, and fatigue, or on the surface — breakouts, redness, skin sensitivity, or puffiness.

What’s Driving It?

It’s important to remember that chronic inflammation is cumulative. It can be influenced by several different factors, including:

  • Poor diet: Excessive intake of highly processed foods, refined sugar, and alcohol can cumulatively affect our body’s regular systems.  

  • Stress: Psychological stress increases cortisol. Excess cortisol over time may interfere with immune regulation.

  • Lack of sleep: Inadequate rest impairs the body’s ability to recover and regulate inflammation (and any other healing processes).

  • Sedentary lifestyle: Movement helps to modulate the inflammatory response.

  • Environmental toxins: Pollution, endocrine disruptors, and excessive alcohol can all contribute to inflammation.

The Role of Gut Health

Did you know? A lot of what impacts the immune system occurs in the gut, which means the balance of your gut bacteria plays a big role in how your body responds to stress, toxins, and even certain foods.

When your gut microbiome is healthy and diverse, it supports a strong intestinal lining, keeps inflammation in check, and protects against harmful invaders. But when this balance is disrupted (a state known as dysbiosis) things can start to tip out of balance.

“Leaky gut” can occur when the lining of the gut becomes too permeable. Instead of acting like a secure filter, it starts to let unwanted substances (like toxins from certain bacteria) pass through into the bloodstream.

Once in circulation, these substances can trigger your immune system, leading to the release of inflammatory chemicals that can affect your whole body. A multi-strain probiotic can be beneficial in sending specific bacteria to support gut integrity — look for one with at least 35 Billion CFU.

What can you do about it? 

There are a range of holistic ways to reduce inflammation and support your body’s natural balance:

1. Prioritize quality sleep
 Studies show that 7-9 hours of uninterrupted sleep is associated with reduced levels of inflammatory markers like C-reactive protein. Stick to a regular sleep schedule each night to support your circadian rhythm. 

2. Eat whole, anti-inflammatory foods
Focus on a diverse, whole food diet. Think colorful vegetables, fatty wild caught fish, berries, extra virgin olive oil, turmeric, and green tea. These contain natural antioxidants and polyphenols that help calm inflammation.

3. Manage stress
Chronic stress has been shown to raise pro-inflammatory mediators. Practices like meditation, gentle movement, and deep breathing help reduce inflammatory cytokines. Even 5 minutes of meditation can benefit. If you prefer to be guided, try the JSHealth App for free.

4. Move regularly
Even moderate exercise (like walking or yoga) has been shown to reduce systemic inflammation and improve immune regulation. Take a walk around the block, opt for the stairs, or park further from work to increase your step count – small actions add up. 

5. Stay hydrated
Water is essential for flushing out toxins and supporting your cellular function, including those involved in the immune system.

Additional Support

If you’ve been experiencing low-grade inflammation, the following ingredients (at a therapeutic dose) may assist:

  • Turmeric: This powerful golden spice is renowned for its powerful anti-inflammatory properties. The active compound, curcumin, helps calm inflammation by blocking a key molecule (called NF-κB) that signals the body to produce inflammatory chemicals. It’s particularly supportive for joints, digestion, and overall cellular health.

  • Omega-3 Fatty Acids (EPA & DHA): These essential fats, found in fish oil, help regulate the body’s inflammatory response. They work by encouraging the production of anti-inflammatory molecules and reducing the presence of pro-inflammatory ones. Choose a sustainably sourced, heavy-metal-tested option.

  • Magnesium: Often called the “magic mineral,” magnesium plays a role in hundreds of essential processes in the body. It helps support the nervous system, reduce muscle tension, and promotes relaxation — all of which are important for managing stress-related inflammation.

References 

  1. Pahwa, R., Goyal, A. & Jialal, I., 2023. Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Jan 2025–. Available at: https://www.ncbi.nlm.nih.gov/books/NBK493173/ [Accessed 29 Jul 2025].

  2. Institute for Quality and Efficiency in Health Care (IQWiG), 2025. In brief: What is inflammation? [Updated 11 Apr 2025]. Cologne: InformedHealth.org [Internet]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK279298/ [Accessed 29 Jul 2025].

  3. Margină, D. et al., 2020. Chronic inflammation in the context of everyday life: dietary changes as mitigating factors. International Journal of Environmental Research and Public Health, 17(11), p.4135. doi:10.3390/ijerph17114135.

  4. Al Bander, Z. et al., 2020. The gut microbiota and inflammation: an overview. International Journal of Environmental Research and Public Health, 17(20), p.7618. doi:10.3390/ijerph17207618.

  5. Bolte, L.A. et al., 2021. Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut, 70(7), pp.1287–1298. doi:10.1136/gutjnl-2020-322670.

  6. Mishra, S. et al., 2025. A cascade of microbiota-leaky gut-inflammation—Is it a key player in metabolic disorders? Current Obesity Reports, 14(1), p.32. doi:10.1007/s13679-025-00624-0.

  7. Dehzad, M.J. et al., 2023. Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Cytokine, 164, p.156144. doi:10.1016/j.cyto.2023.156144.

  8. Kavyani, Z. et al., 2022. Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis. International Immunopharmacology, 111, p.109104. doi:10.1016/j.intimp.2022.109104.