Inflammation feels like it’s having a real moment right now. It’s everywhere online, often wrapped up in buzzwords, special diets and detox promises.
But inflammation itself isn’t the enemy.
In fact, it’s something your body genuinely needs.
Let’s strip it back and talk about:
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what inflammation actually is
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why so many women are struggling with it now
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and most importantly, what actually helps reduce it (without extremes)
What is inflammation, really?
Inflammation is your body’s alarm system.
If you catch a virus, cut your finger, or get injured, your body sends extra blood and immune cells to that area to repair and protect you. That’s why you might notice swelling, redness, heat, soreness or bloating.
That kind of inflammation is normal, helpful and essential. We need it to heal and survive.
The problem comes when that alarm system never really switches off.
Acute vs chronic inflammation
When inflammation hangs around long after the danger has passed, we call it chronic inflammation.
This can feel like:
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constant achy joints
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stiffness
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bloating
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fatigue that never really lifts
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feeling run down or just “not quite right”
It’s not dramatic. It’s persistent. And it wears you down.
Why does inflammation become chronic?
Inflammation tends to rise when the body feels overloaded and under-recovered. These are the biggest drivers I see, especially in women:
1. Too much stress, not enough rest
This includes emotional stress, mental load, poor sleep and even exercise stress. Exercise is stress on the body. If recovery doesn’t match output, inflammation stays switched on.
2. Poor or insufficient sleep
Sleep is when your body repairs itself. Without it, recovery never fully happens.
3. Blood sugar chaos
Skipping meals, not eating enough protein, or relying heavily on ultra-processed foods can cause big blood sugar spikes and crashes. That rollercoaster is a stressor on the body.
4. Not enough muscle or movement
Muscle plays a key role in controlling inflammation. Strength training is protective. Without it, inflammation is harder to regulate.
5. Doing too much exercise
More is not always better. There’s a point where returns diminish and excessive training actually drives inflammation higher, especially if you’re under-fuelled and under-rested.
6. Carrying excess body fat
Fat tissue sends out inflammatory signals. When fat cells stretch beyond what the body comfortably needs, inflammation increases. This isn’t about judgement or appearance. It’s simply physiology.
Why are women talking about inflammation more now?
In my opinion, modern life is particularly brutal on women.
Many of us are:
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chronically stressed
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underslept
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juggling work, family, relationships and expectations
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trying to “do everything right” with food and exercise
On top of that, hormonal changes play a huge role.
Oestrogen helps calm inflammation. During perimenopause and menopause, oestrogen fluctuates and gradually declines, making inflammation harder to control. As awareness around this stage of life grows, so does the conversation around inflammation.
Life is faster, noisier and more demanding than it’s ever been. The body keeps score.
So how do you actually reduce inflammation?
Here’s the honest, non-nonsense part.
You do not need detoxes, cleanses, special supplements or an “anti-inflammatory diet”.
Big red flag if anyone tells you otherwise.
What actually works is surprisingly boring, but very effective.
1. Eat properly
Eat enough food. Prioritise protein. Get plenty of fibre from vegetables, fruit and whole foods.
You’re not aiming for perfection. You’re aiming for consistency.
Base each meal around protein and add colour.
2. Strength train
Lifting weights tells your body:
“I’m strong. I’m safe. I can cope.”
Strength training actively helps lower inflammation and becomes even more important as we age.
3. Walk more
Walking is one of the most underrated anti-inflammatory tools we have. It lowers stress, supports recovery and is gentle but powerful.
4. Prioritise sleep (where you can)
You can’t out-train or out-supplement poor sleep.
Sleep isn’t always fully in our control, but quality matters. Support your body as best you can with good routines, earlier exercise, balanced meals and recovery.
5. Stop smashing yourself all the time
Exercise should build you up, not constantly break you down. If you’re always exhausted, sore and depleted, something needs adjusting.
6. Lose body fat if appropriate for you
This is about health, not aesthetics. If excess body fat is contributing to inflammation, reducing it can genuinely improve how your body feels and functions.
What you don’t need to do
Let’s be very clear:
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You don’t need to cut out loads of foods for no reason
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You don’t need expensive supplements
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You don’t need a cleanse
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You don’t need to panic about toxins
If inflammation could be fixed with green juice, it would come on prescription.
The bottom line
Inflammation isn’t something to fight aggressively. It’s information.
If your body feels overtired, under-fuelled, stressed and under-recovered, the solution isn’t extreme. It’s supportive.
Nourish your body.
Lift weights.
Walk more.
Recover properly.
Sleep as well as you can.
It might not be glamorous, but it works. And it works long term.
If you want support doing this in a realistic, sustainable way, that’s exactly what we focus on inside Lorna Marie Fitness on our 6 Week Reboot.
Get in touch here for more information!
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