by Julienne Clohessy, Functional Medicine Health Coach
Inflammation is often described as the body’s natural defence mechanism—a way to protect and heal itself from injury, infection, or harmful invaders. However, when this protective process goes unchecked, it can turn into a destructive force, contributing to chronic diseases like heart disease, diabetes, cancer, and Alzheimer’s. From a functional medicine standpoint, inflammation is more than just a symptom—it’s a root cause that requires understanding and targeted interventions.
What Is Inflammation?
Inflammation is a biological process activated when the body detects harm, such as injury or infection. It can be characterised by five signs first identified centuries ago: redness, swelling, heat, pain, and loss of function. While acute inflammation is short-term and helps the body heal, chronic inflammation persists, causing long-term damage to tissues and organs.
A particularly concerning form is silent inflammation, a low-grade, ongoing process that shows no obvious symptoms. It often goes unnoticed until it leads to more serious conditions like cardiovascular disease, diabetes, or autoimmune disorders.

The Biochemistry of Inflammation
Think of your immune system as a team of firefighters. When there’s an injury or infection, it’s like a fire breaking out in your neighbourhood. Here’s how your body responds:
The Alarm Goes Off:
When harm is detected, damaged tissues release chemical signals called cytokines, like a 911 call alerting your immune system to send help.
First Responders Arrive:
White blood cells, particularly neutrophils, rush to the area. They release chemicals like histamines that make blood vessels leaky, allowing more immune cells and nutrients to flood the site. This causes redness, heat, and swelling.
Clean-Up Crew Gets to Work:
Macrophages, another type of immune cell, clean up the mess by devouring dead cells and harmful invaders. They also release signals to either continue or resolve the inflammation.
When the Fire Doesn’t Go Out: Chronic Inflammation
Now imagine the fire doesn’t fully extinguish but continues to smolder. This is what happens in chronic inflammation, where the immune system keeps sending out "firefighters" even when the danger is gone. Over time, this constant response damages healthy tissues and contributes to diseases.
Common Triggers of Chronic and Silent Inflammation:
Poor Diet: High sugar and processed foods act like gasoline on the fire.
Stress: Chronic stress keeps the "fire alarm" ringing.
Toxins: Environmental pollutants and free radicals add fuel to the flames.
Gut Health Issues: A "leaky gut" lets unwanted substances into the bloodstream, triggering immune responses.
The Firefighters' Biochemical Tools
To fight fires in the body, the immune system uses biochemical tools:
Cytokines:
These are like messages between cells, either increasing (pro-inflammatory cytokines) or decreasing (anti-inflammatory cytokines) the fire.
Prostaglandins and Leukotrienes:
Derived from dietary fats, these signals determine the intensity of the inflammation. Too much omega-6 fat leads to more "hot" signals, while omega-3s provide "cooling" signals.
Reactive Oxygen Species (ROS):
Sparks that can damage your own tissues if not controlled by antioxidants.
Signs of Silent Inflammation
Silent inflammation doesn’t show obvious symptoms like pain but can manifest as:
Fatigue
Digestive issues
Anxiety or memory loss
Skin problems (rash, acne, eczema)
Abdominal obesity
A blood test for C-reactive protein (CRP) can indicate silent inflammation. High levels signal that the immune system is overactive.
Functional Medicine Solutions to Reduce Inflammation
Functional medicine takes a holistic approach, addressing the root causes of inflammation and empowering you with sustainable strategies.
1. Dietary Changes
Embrace Anti-inflammatory Foods:
Berries: Packed with antioxidants.
Fatty fish: Rich in omega-3 fatty acids.
Turmeric: Contains curcumin, a powerful anti-inflammatory, especially when combined with black pepper.
Green tea: Contains EGCG, a potent antioxidant.
Extra virgin olive oil: Provides healthy fats and anti-inflammatory properties.
Avoid Pro-inflammatory Foods:
Refined sugars, processed meats, trans fats, and alcohol.
Foods high in omega-6 fats like soybean and corn oils.
Adopt a Mediterranean Diet:
Focus on whole grains, fruits, vegetables, nuts, seeds, and healthy fats.
2. Lifestyle Adjustments
Exercise Moderately: Regular moderate exercise reduces inflammation, while excessive high-intensity workouts can increase it.
Manage Stress: Practices like yoga, mindfulness, and deep breathing lower cortisol and reduce inflammation.
Sleep Well: Quality sleep helps regulate immune function.
3. Nutritional Supplements
Vitamin D: Supports immune balance.
Fish Oil: Rich in EPA and DHA, lowers inflammatory markers.
Vitamin C: Fights oxidative stress.
4. Support Gut Health
Probiotics and Prebiotics: Improve gut barrier integrity.
Avoid Gluten: May reduce inflammation in sensitive individuals.
Affordable and Practical Solutions
To make these strategies more accessible:
Replace sugary drinks with water or green tea.
Use frozen berries for a cost-effective antioxidant boost.
Add turmeric and black pepper to meals for an anti-inflammatory punch.
Take a daily walk for 20–30 minutes to improve circulation and reduce stress.
Inflammation is your body’s way of protecting you, much like firefighters putting out a blaze. While acute inflammation is a lifesaving response, chronic or silent inflammation can cause long-term damage. By addressing the root causes with diet, lifestyle, and functional medicine strategies, you can "cool the fire" and reduce your risk of chronic diseases. With small, consistent changes, you can support your body in achieving balance and lasting health!
Contact Julienne for more information:
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