A calmer immune system often looks like better energy, clearer thinking, and steadier mood

Inflammation is your body’s built-in repair signal. The challenge is when that signal stays “on” long after it’s helpful—quietly affecting joints, digestion, hormones, sleep, skin, and cognitive performance. At La Mer Holistic Medicine, we approach inflammation through a functional + holistic lens: identify contributors, measure what matters, and create sustainable steps that support mind, body, and spirit for long-term resilience.

What chronic, low-grade inflammation can feel like

Not everyone experiences inflammation the same way. Many people in Simi Valley who “do everything right” still report symptoms that come and go, never quite adding up—until you look at the whole system.

Common patterns

  • Afternoon fatigue or “wired but tired” energy
  • Brain fog, slower recall, or irritability
  • Joint stiffness, headaches, or body aches
  • Bloating, reflux, or unpredictable bowel habits
  • Sleep disruption (especially 2–4 a.m. waking)

Why it’s easy to miss

  • Symptoms may be “normal for you” over time
  • Labs can look “fine” without deeper context
  • Stress and sleep can amplify inflammatory signaling
  • Hormone shifts can change your baseline quickly

Note: Persistent or severe symptoms (chest pain, sudden weakness, black stools, unexplained weight loss, fever, severe abdominal pain) warrant urgent medical evaluation.

Root causes: what keeps the “inflammation switch” on

Chronic inflammation is rarely one thing. It’s often a stack: a little blood sugar dysregulation, a little stress physiology, a little gut irritation, a little sleep debt—then a tipping point.

Metabolic inflammation

Blood sugar swings, insulin resistance, and excess visceral fat can drive inflammatory signaling. Many people notice cravings, energy dips, and sleep issues alongside this pattern.

Gut-immune activation

Food sensitivities, dysbiosis, chronic constipation/diarrhea, or reflux can all keep the immune system “busy.” For many, gut calm = whole-body calm.

Stress physiology + poor sleep

Chronic stress and sleep disruption are strongly tied to inflammatory markers and symptom flare-ups. Restorative sleep is one of the most “anti-inflammatory” tools available.

Hormone transitions

Perimenopause/menopause, thyroid imbalance, or low testosterone can shift body composition, sleep, mood, and recovery—often showing up as “I don’t bounce back like I used to.”

Movement + recovery mismatch

Too little movement can raise inflammatory tone, while overtraining without recovery can do the same. The goal is the “sweet spot” that supports circulation, muscle, and nervous system regulation.

An integrative plan to lower inflammation (without extreme rules)

1) Food: build an anti-inflammatory plate

A Mediterranean-style pattern has been shown to improve certain inflammatory biomarkers (including hs-CRP and IL-6 in multiple trials and meta-analyses). (academic.oup.com)

  • Prioritize: colorful vegetables, beans/lentils, berries, extra-virgin olive oil, nuts/seeds, herbs/spices
  • Protein: fish, poultry, eggs, tofu/tempeh—choose what you digest well
  • Carbs: focus on fiber-rich options; right-size portions for your activity and blood sugar response
  • Alcohol and ultra-processed foods: reduce frequency first (consistency beats perfection)

2) Movement: use exercise as an anti-inflammatory signal

Evidence from recent meta-analyses supports that aerobic and combined training can reduce inflammatory markers such as CRP and IL-6 (effects vary by population and program design). (bmcsportsscimedrehabil.biomedcentral.com)

  • Start with: 20–30 minutes of brisk walking most days
  • Add: 2 days/week of strength training (joint-friendly, progressive)
  • Include: mobility + breathwork for downshifting the nervous system
  • Recovery matters: soreness is not a requirement for progress

3) Sleep: your nightly “inflammation reset”

Sleep quality influences immune signaling and how your body responds to stress, food, and training. If you’re waking unrefreshed, that’s actionable data—not a character flaw.

  • Set a consistent “lights out” window
  • Morning daylight + evening dim light supports circadian rhythm
  • Limit late caffeine and alcohol (especially if you wake at night)
  • Consider evaluation for sleep apnea if you snore or feel chronically tired

4) Mind-body regulation: reduce “inflammatory load” from stress

When your nervous system stays in high alert, your body prioritizes survival over repair. Integrative approaches like Reiki, breathwork, and gentle movement can support a more regulated baseline.

  • Try 5 minutes/day of slow nasal breathing (longer exhale)
  • Pair stress tools with routines (after coffee, after work, before bed)
  • Choose practices you’ll actually repeat

5) Personalization: test, don’t guess

If you’ve tried “eating clean” and exercising and still feel inflamed, advanced labs can clarify what’s driving your symptoms—so you’re not stuck in trial-and-error. At La Mer, Special Testing can be used to explore patterns tied to metabolism, nutrient status, gut function, and other root contributors when clinically appropriate.

Quick reference table: practical anti-inflammatory upgrades

Area If you’re noticing… Try this (realistic first step) What to track
Food Bloating, cravings, energy dips Add 2 cups vegetables/day + olive oil; steady protein at breakfast Energy (1–10), bloating, cravings
Movement Stiffness, poor mood, restlessness 10-minute walk after lunch + 2 short strength sessions/week Steps, soreness, mood
Sleep 2–4 a.m. waking, morning fatigue Same wake time daily; reduce late caffeine; dim lights 60 minutes pre-bed Sleep quality, wake-ups
Stress Tension, irritability, “can’t turn off” 5 minutes slow breathing after work; schedule recovery like meetings Heart rate, mood, flare-ups

Did you know?

  • In multiple randomized trials and meta-analyses, a Mediterranean-style dietary pattern is associated with improvements in certain inflammation biomarkers. (academic.oup.com)
  • Exercise—especially aerobic training—has shown measurable anti-inflammatory effects in several meta-analyses, including reductions in CRP and IL-6 in specific populations. (bmcsportsscimedrehabil.biomedcentral.com)
  • Body composition shifts (more muscle, less visceral fat) can change inflammatory tone, even when the scale doesn’t move much.

A local angle for Simi Valley: why consistency beats intensity

In Simi Valley and across Ventura County, many clients juggle demanding workdays, commuting, family schedules, and inconsistent sleep. That lifestyle can quietly elevate inflammatory load—especially when meals become rushed, movement becomes sporadic, and stress recovery is postponed.

If your schedule is tight…

  • Use “anchor meals” (same breakfast most weekdays)
  • Batch-prep proteins + chopped veggies twice weekly
  • Break movement into 10-minute blocks

If you’re already active…

  • Evaluate recovery: sleep, soreness, resting heart rate
  • Swap one high-intensity session for Zone 2 cardio
  • Add mobility + breathwork to downshift

If your symptoms feel “hormonal”…

  • Track sleep, cycle changes, hot flashes, mood, libido
  • Prioritize protein + strength training
  • Ask about structured hormone optimization options when appropriate

Want a personalized inflammation plan—grounded in both testing and whole-person care?

If you’re in Simi Valley or nearby Ventura County and you’re tired of generic advice, we can help you connect symptoms to root causes and build a plan you can actually maintain.

FAQ: chronic inflammation

What’s the difference between acute and chronic inflammation?

Acute inflammation is short-term and protective (like swelling after an injury). Chronic inflammation is low-grade and persistent—often driven by ongoing triggers like metabolic stress, gut irritation, sleep disruption, or chronic stress physiology.

Can inflammation cause weight gain or make it harder to lose weight?

It can contribute. Inflammation can affect insulin sensitivity, appetite signaling, sleep quality, and recovery—factors that influence body composition and cravings. A targeted plan often focuses on blood sugar stability, strength training, and sleep.

What foods are “most inflammatory”?

It’s personal. Many people do better reducing ultra-processed foods, added sugars, and alcohol, while emphasizing fiber, omega-3-rich foods, and healthy fats like olive oil—patterns consistent with Mediterranean-style nutrition. (academic.oup.com)

Does exercise help inflammation even if I’m busy?

Yes. Consistent aerobic movement and a reasonable strength plan can support reductions in inflammatory markers in many populations, and benefits often build over weeks and months. (bmcsportsscimedrehabil.biomedcentral.com)

How do you evaluate inflammation in a functional medicine approach?

It depends on your symptoms and history. Many plans combine a thorough intake, targeted labs, and lifestyle review (sleep, stress, nutrition, movement), then a phased protocol with clear tracking and follow-up. When appropriate, advanced testing can help clarify gut, metabolic, and nutrient contributors.

Glossary (helpful terms)

CRP / hs-CRP

C-reactive protein (CRP) is a blood marker associated with inflammation. High-sensitivity CRP (hs-CRP) can detect smaller changes and is often used in cardiometabolic risk discussions.

IL-6 / TNF-α

Cytokines involved in immune signaling. They can rise with infection, stress, poor sleep, excess visceral fat, and other inflammatory drivers, and may improve with targeted lifestyle changes in certain populations. (bmcsportsscimedrehabil.biomedcentral.com)

Mediterranean-style diet

A dietary pattern emphasizing vegetables, legumes, fruit, whole foods, olive oil, nuts, and fish—supported by a substantial evidence base for cardiometabolic health and inflammatory biomarker improvements. (academic.oup.com)

Visceral fat

Fat stored deeper around organs (different from subcutaneous fat). It’s more strongly linked with metabolic inflammation and insulin resistance.