Understanding Inflammation: Friend, Foe, and How to Find Balance

When people hear the word inflammation, they often picture something negative—pain, swelling, stiffness, chronic disease. And it’s true that when inflammation becomes chronic, it can interfere with your daily life and long-term health. But here’s the part that often gets missed: not all inflammation is bad.

In fact, inflammation is one of the most important tools your body has for healing. Without it, wounds wouldn’t repair, workouts wouldn’t make us stronger, and acupuncture wouldn’t work as effectively. Acute inflammation—short-lived and purposeful—is a sign that your body is responding just as it should.

What we do want to pay close attention to is chronic, unresolved inflammation. That’s the type that hangs around too long, fails to promote healing, and starts to contribute to deeper imbalances in the body. Conditions that end in -itis (like tendonitis or arthritis), digestive disorders, hormone disruptions, fatigue, and even autoimmune diseases often have chronic inflammation at their core.

If you’re here reading this, you’re probably someone who wants to be proactive about your health. That’s a great place to start. In this post, I’ll share the basics of how to understand, identify, and reduce chronic inflammation in a sustainable, supportive way.

Why Chronic Inflammation Happens

There are many contributors: genetics, past injuries, even environmental toxins. But in clinical practice, I like to focus on what you can control. That means looking closely at your diet and lifestyle—two of the biggest influencers on systemic inflammation.

And no, you don’t need to change everything. A few well-chosen, sustainable changes can go a long way.

Dietary Inflammation: The Big Offenders

When it comes to food, the most common inflammation culprits include:

• Highly processed foods (think snack foods, fast food, boxed meals)

• Refined sugar (like soda, candy, and most desserts)

• Alcohol

• Food intolerances (foods that consistently cause bloating, gas, or digestive upset—even if you’re not “allergic”)

Instead of obsessing over every detail, start with the biggest offenders. Remove or reduce them first. If needed, you can fine-tune your diet down the road.

Lifestyle Habits that Feed Inflammation

Chronic stress is one of the stealthiest contributors to inflammation, and modern life is full of it. Between emails, traffic, work demands, and tech overload, we rarely get a true break.

And here’s the kicker: scrolling on your phone doesn’t count as rest. Neither does binge-watching Netflix. Your nervous system stays alert, and your body stays in fight-or-flight mode. This shifts resources away from digestion, detox, and repair—and over time, this leads to higher levels of inflammation, fatigue, and chronic pain.

Real Rest = Real Healing

To reverse the tide, you need real downtime—activities that signal to your body: “We’re safe, we can relax.”

Try:

• Midday stretch breaks

• Gentle movement like qi gong or tai chi

• Reading a paper book

• Deep belly breathing through the nose

And let’s not forget sleep. Start by setting a bedtime alarm an hour before you want to be asleep. Wind down with quiet activities, turn off screens, and aim for consistency. Sleep is when your body repairs and reduces inflammation.

Once You’ve Reduced the Inflammation Load…

Then it’s time to get proactive with anti-inflammatory practices. No supplement or superfood can undo a diet full of inflammatory foods, but once the foundation is solid, these extras shine:

Anti-inflammatory foods:Ginger, turmeric, and omega-3s (salmon, flaxseeds, walnuts)

Antioxidant-rich foods:Berries and dark cherries

Gentle detoxifiers:Leafy greens, high-fiber veggies, and good hydration

Tissue repair nutrients:Protein, minerals, and collagen

Lifestyle upgrades:Daily hydration, stretching, mobility work, and consistent downtime

Movement, Midlife, and Inflammation

As we move through midlife and beyond, our recovery time naturally lengthens—but that doesn’t mean high-level activity is off the table.

It just means:

• More mobility work

• Thoughtful warm-ups and cool-downs

• Listening to the body (even when it’s inconvenient)

• Prioritizing rest days and restorative practices

Your body is still strong and capable—it just asks for a bit more care along the way.

Acupuncture: A Powerful Ally Against Inflammation

Regular acupuncture sessions are one of the most effective ways to reduce chronic inflammation, support tissue repair, and regulate your nervous system. Treatments encourage the body to reset—enhancing digestion, detoxification, circulation, and rest.

A bit of low-grade, short-term inflammation after acupuncture is totally normal—it’s part of the healing process. You may feel a little sore or tired for a few hours, but the long-term effects are reduced chronic inflammation, improved resilience, and better overall function.

How to Start Supporting Your Body Today

To summarize, here are the most impactful ways to reduce chronic inflammation and support your long-term health:

• Reduce or eliminate highly processed foods, refined sugars, and alcohol

• Identify and avoid any foods that your body has difficulty digesting

• Add anti-inflammatory and healing foods into your meals daily

• Evaluate your lifestyle stress levels and create space for real downtime

• Prioritize consistent, restorative sleep with healthy nighttime routines

• Include regular wellness practices such as acupuncture and routine medical check-ups

Taking steps to reduce chronic inflammation is one of the most empowering things you can do for your health. Whether you're managing pain, supporting recovery, or looking to age vibrantly, small changes add up—and I’m here to help guide you through it.

About the Author:

This blog was written by Dr. Anne Devereux, DACM, Dipl. O.M., L.Ac., a Doctor of Chinese Medicine and nationally certified Diplomate of Oriental Medicine. With over 16 years of clinical experience, Dr. Anne specializes in integrative, evidence-informed acupuncture and herbal medicine. She is passionate about helping patients understand the root causes of their health concerns and supporting them on their journey to healing and vitality.

Further Reading:

• The Anti-Inflammatory Actions and Mechanisms of Acupuncture from Acupoint to Target Organs via Neuro-Immune RegulationLi, N., Guo, Y., Gong, Y., Zhang, Y., Fan, W., Yao, K., et al.

• Inflammation: The Common Pathway of Stress-Related DiseasesYun-Zi Liu, Yun-Xia Wang, Chun-Lei Jiang

• Anti-inflammatory Properties of Diet: Role in Healthy AgingKristine Strømsnes, Angela G. Correas, Juan Gambini, Mari Carmen Bànuls

• Anti-Inflammatory Interventions and Skeletal Muscle Injury: Benefit or Detriment?Maria L. Urso

• Antioxidative and Anti-inflammatory Activity of Functional FoodsGow-Chin Yen, Jui-Hsien Hsieh

This blog and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on this blog is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.