A whole-body approach to calming “low-grade” inflammation—mind, metabolism, hormones, and nervous system included

If you’ve been told your labs are “fine,” but you still feel puffy, achy, foggy, tired, or stuck with stubborn weight changes, chronic low-grade inflammation may be part of the picture. At La Mer Holistic Medicine, we look beyond a single symptom and focus on the full terrain: nutrition, sleep, stress response, movement, gut patterns, and (when appropriate) advanced testing to identify the most likely drivers—so you can make changes that are realistic and measurable.

Important note: This is educational content and not medical advice. If you have chest pain, sudden weakness/numbness, shortness of breath, severe abdominal pain, a high fever, or rapidly worsening symptoms, seek urgent care.

What inflammation is (and why it can become a problem)

Inflammation is part of your immune system’s normal repair response. The goal isn’t to “turn off” inflammation entirely—it’s to help your body resolve it appropriately. Trouble starts when inflammatory signaling stays “on” at a low level for months or years. Over time, this can affect energy, joint comfort, digestion, mood, cardiometabolic markers, and even cognitive clarity.

Acute inflammation

Short-term, protective, and often obvious (redness, swelling, pain after an injury).

Chronic low-grade inflammation

Subtle, persistent, and often driven by lifestyle, sleep disruption, stress physiology, metabolic patterns, and immune triggers.

Autoimmune inflammation

A specific category where the immune system targets the body’s tissues. This needs individualized clinical evaluation and medical monitoring.

Quick “Did you know?” inflammation facts

Diet patterns matter: Recent reviews show a Mediterranean-style pattern can reduce certain inflammatory biomarkers such as hs-CRP and IL-6 in adults. (academic.oup.com)

Sleep is not optional: The American Heart Association highlights sleep as a key pillar of heart and brain health, with most adults aiming for 7–9 hours. (heart.org)

Exercise can shift markers: A 2024 systematic review/meta-analysis in a musculoskeletal pain population found exercise interventions can reduce markers such as CRP, IL-6, and TNF-α in certain comparisons. (pubmed.ncbi.nlm.nih.gov)

Common drivers of inflammation we look at in holistic + functional care

“Inflammation” isn’t a single root cause—it’s a signal. The most helpful care plan identifies which signals your body is responding to, then prioritizes the changes with the biggest return on effort.

1) Food inflammation + blood sugar swings

Ultra-processed foods, low fiber intake, and frequent blood sugar spikes can keep inflammatory signaling elevated. A Mediterranean-style approach (think olive oil, vegetables, legumes, fish, nuts, and herbs) is one evidence-supported direction when appropriate. (academic.oup.com)

2) Sleep debt + circadian disruption

When sleep is short or fragmented, the body’s repair cycles are compromised and stress hormones can remain elevated. For most adults, the target is typically 7–9 hours on average, plus consistent timing. (heart.org)

3) Chronic stress + nervous system “stuck on”

Stress isn’t only emotional—it’s physiological. Persistent “fight-or-flight” signaling can affect digestion, immune response, and pain sensitivity. Mind-body practices can be a practical part of an inflammation plan—especially when they’re easy enough to do consistently.

4) Musculoskeletal strain + persistent pain loops

When the body is compensating (posture, old injuries, repetitive strain), the nervous system can stay sensitized. Movement that’s properly dosed—and supportive care such as chiropractic—may be helpful for comfort and function.

5) Hormone transitions + aging physiology

Perimenopause/menopause and andropause can shift sleep, body composition, insulin sensitivity, and recovery. If symptoms and labs suggest it, a clinician-guided conversation about hormone optimization may be part of a bigger inflammation plan.

6) “Unknowns” that deserve testing

Sometimes the fastest path forward is targeted assessment—especially when symptoms persist despite “clean eating” and good intentions. The goal is to reduce trial-and-error and personalize your next step.

A practical 4-part plan to support lower inflammation

Food

  • Build each meal around vegetables + protein + fiber.
  • Use olive oil, herbs, nuts, and legumes frequently (Mediterranean-style). (academic.oup.com)
  • Reduce ultra-processed snacks/sugary drinks most days.

Sleep

  • Aim for 7–9 hours on average (most adults). (heart.org)
  • Keep wake time consistent (even weekends).
  • If snoring or daytime sleepiness is common, ask about screening for sleep issues.

Movement

  • Walk most days (even 10–20 minutes counts).
  • Add gentle strength training 2–3x/week.
  • Exercise can influence inflammatory biomarkers in certain populations. (pubmed.ncbi.nlm.nih.gov)

Nervous system support

  • Try 3–5 minutes/day of breathwork (simple, consistent).
  • Schedule “unwired” time to downshift before bed.
  • Consider Reiki or other calming modalities if you feel constantly “revved.”

Optional comparison table: common “anti-inflammatory” levers (and what they affect)

Lever Best for What it may improve How to start (low friction)
Mediterranean-style eating People with “I’m doing a lot but not seeing changes” fatigue Inflammation biomarkers such as hs-CRP/IL-6 in some studies (academic.oup.com) Add 2 cups vegetables/day + switch to olive oil
Sleep consistency Energy, mood, cravings, recovery Heart/brain health support; better repair cycles (heart.org) Pick a fixed wake time; protect a 30–60 min wind-down
Exercise you can recover from Joint comfort, metabolic health, stress Can shift inflammatory markers in some contexts (pubmed.ncbi.nlm.nih.gov) 10-minute walk after dinner + 2 short strength sessions/week
Targeted testing + personalized plan Plateaus, complex symptoms, “mystery inflammation” Clarity on likely drivers; less guesswork Discuss symptoms, timeline, and goals with a clinician

Local angle: lowering inflammation in Camarillo (real life, not perfect life)

Camarillo’s lifestyle can be an advantage: the coastal climate supports year-round walking, and many people naturally get outside more often than in extreme-weather regions. The challenge is Ventura County busyness—commutes, family schedules, and stress that quietly chips away at sleep and meal structure.

Try the “10–10–10” reset

10 minutes of morning light, 10 minutes of movement, and 10 minutes earlier bedtime. Small shifts, done consistently, often beat a complicated protocol.

Make dinner more anti-inflammatory

Start with a “Mediterranean base”: veggies + protein + olive oil + herbs. Keep it simple enough that you can repeat it during busy weeks. (academic.oup.com)

Support your nervous system

When stress runs high, consider adding gentle mind-body support (like Reiki) alongside nutrition and movement—especially if you’re feeling wired, tense, or emotionally depleted.

Learn more about La Mer’s whole-person approach here: Holistic Care and Other Services We Celebrate at La Mer.

Ready for a clear, personalized plan?

If inflammation is impacting your energy, comfort, mood, or cognitive clarity, a targeted plan can help you move forward without random supplements or constant second-guessing. We’ll meet you where you are and prioritize the changes that fit your schedule and your body.

FAQ: inflammation and holistic care

How do I know if my inflammation is “high”?

Symptoms can suggest it, but labs help clarify context. Depending on your history, a clinician may consider markers like CRP/hs-CRP and other cardiometabolic labs, plus symptom patterns and lifestyle factors.

What’s the fastest lifestyle change that can help lower inflammation?

For many adults, the “big three” are: consistent sleep (aiming for 7–9 hours), fewer ultra-processed foods, and daily walking. Sleep is especially underappreciated for heart and brain health. (heart.org)

Is an anti-inflammatory diet the same as the Mediterranean diet?

Not always, but there’s overlap. Mediterranean-style patterns have evidence for improving some inflammatory biomarkers in adults, especially when the plan is consistent and realistic for your life. (academic.oup.com)

Can chiropractic care help with inflammation?

Chiropractic care is often used to support mobility, pain relief, and nervous system regulation. While it’s not a standalone “inflammation cure,” reducing pain and improving movement capacity can make it easier to follow the foundational habits that support healthier inflammatory balance.

When should I consider special testing?

If symptoms persist despite consistent basics (sleep, food, movement), or if your history suggests deeper drivers, testing can help reduce guesswork and focus your plan. You can learn more here: Special Testing.

Glossary

CRP / hs-CRP

C-reactive protein (and high-sensitivity CRP) are blood markers often used to assess systemic inflammation trends.

IL-6

Interleukin-6 is a signaling molecule (cytokine) involved in immune response and inflammation.

TNF-α

Tumor necrosis factor-alpha is another cytokine that can contribute to inflammatory processes.

Mediterranean-style eating

A dietary pattern emphasizing vegetables, legumes, fruit, whole grains, olive oil, nuts, fish, and herbs—often used for cardiometabolic and inflammation support. (academic.oup.com)

Curious about our team and care philosophy? Visit: About La Mer Holistic Medicine and Our Team.