by Dr. Lisa Ballehr
When most people visit the doctor, they are typically given prescriptions to relieve symptoms—but what if those symptoms were just a warning sign of a deeper issue?
Inflammation is at the root of many chronic diseases, yet conventional medicine often overlooks it. Instead of merely covering up symptoms, a functional medicine approach seeks to uncover what’s triggering inflammation in the first place—and eliminate it at its source.
The good news? Chronic inflammation is largely preventable with simple lifestyle and dietary changes. Let’s break down what inflammation is, how it contributes to disease, and how you can reduce it naturally to restore optimal health.
What is Inflammation?
Inflammation is the body’s natural defense mechanism, designed to protect against injury, infection, and toxins.
- Acute inflammation (short-term) is beneficial, helping heal cuts, bruises, and infections.
- Chronic inflammation (long-term) occurs when the body remains in a constant state of alert, leading to damage and disease.
When chronic inflammation goes unchecked, it can silently trigger autoimmune disorders, heart disease, cancer, diabetes, and neurodegenerative diseases.
The Link Between Chronic Inflammation & Disease
When your body is in a chronic inflammatory state, it produces excess free radicals, leading to oxidative stress and mitochondrial dysfunction (damage to your cells’ energy production).
Inflammation & Disease Risks:
✔ Heart Disease & Stroke – Chronic inflammation damages arteries, increasing the risk of heart attacks and strokes.
✔ Alzheimer’s Disease & Brain Fog – Inflammatory molecules can impair brain function and contribute to cognitive decline.
✔ Autoimmune Disorders – Conditions like rheumatoid arthritis, lupus, and MS are fueled by excessive inflammation.
✔ Diabetes – Inflammation disrupts insulin signaling, leading to insulin resistance.
✔ Cancer – Chronic inflammation promotes tumor growth and weakens the immune system.
Understanding what’s driving inflammation in your body is the first step toward healing.
Common Triggers of Chronic Inflammation
1. Poor Diet
🔹 Highly processed foods (sugar, refined carbs, trans fats)
🔹 Excess alcohol
🔹 “Leaky Gut” (caused by gluten, dairy, and inflammatory foods)
2. Aging & Oxidative Stress
🔹 Over time, DNA damage from toxins and stress leads to immune system dysregulation.
🔹 The body’s repair mechanisms slow down, worsening inflammation.
3. Environmental Toxins
🔹 Pesticides, plastics, air pollution, and chemical-laden products increase toxic burden.
🔹 The immune system stays in defense mode, triggering inflammation.
4. Sleep Deprivation
🔹 Lack of sleep elevates inflammatory cytokines (immune signals that worsen inflammation).
5. Hormone Imbalances
🔹 High cortisol (chronic stress), low estrogen, and thyroid dysfunction all contribute to inflammation.
6. Obesity & Lack of Exercise
🔹 Excess fat cells release inflammatory molecules.
🔹 Too little OR too much exercise can worsen inflammation.
Foods That Fight Inflammation
Your daily diet plays a crucial role in preventing and reversing chronic inflammation.
Eat More Anti-Inflammatory Foods:
Healthy Fats – Extra virgin olive oil, avocado, walnuts, flaxseeds
Organic Berries – Blueberries, strawberries, blackberries
Leafy Greens – Spinach, kale, Swiss chard
Omega-3 Rich Fish – Salmon, sardines, mackerel
Turmeric & Ginger – Potent anti-inflammatory spices
Nuts & Seeds – Almonds, walnuts, chia seeds
Avoid These Inflammatory Triggers:
🚫 Sugar & High-Fructose Corn Syrup
🚫 Refined Carbohydrates (white bread, pasta, pastries)
🚫 Processed & Fried Foods
🚫 Artificial Additives & Preservatives
Additional Lifestyle Strategies to Reduce Inflammation
✅ 1. Prioritize Sleep & Stress Reduction
✔ Aim for 7-9 hours of quality sleep.
✔ Practice meditation, breathwork, and mindfulness.
✅ 2. Exercise, But Not Excessively
✔ Moderate exercise reduces inflammation and strengthens immunity.
✔ Avoid overtraining, which can elevate stress hormones.
✅ 3. Detox Your Home & Body
✔ Switch to non-toxic cleaners & beauty products.
✔ Drink filtered water to reduce chemical exposure.
✅ 4. Get Your Hormones & Inflammation Markers Checked
✔ Chronic inflammation is measurable—ask your doctor for lab tests.
✔ Balance thyroid, cortisol, and sex hormones to optimize health.
Want to Get to the Root Cause of Your Inflammation?
Instead of masking symptoms with medications, functional medicine identifies what’s causing your inflammation and how to eliminate it naturally.
Dr. Lisa Ballehr specializes in chronic inflammation and functional medicine—helping patients reverse disease by treating the root cause.
Schedule a consultation today and start your journey toward healing inflammation naturally.
Responses