A practical, whole-person guide for Camarillo and Ventura County residents who want calm, evidence-informed support
Inflammation isn’t automatically “bad.” It’s part of how your body heals after an injury or fights an infection. The problem is when inflammation stays switched on—quietly and persistently—without a clear reason. That chronic, low-grade inflammation can influence energy, mood, metabolic health, hormones, and cognitive function over time. Many people in Camarillo notice it as a pattern: sleep that never feels restorative, stubborn weight gain, joint stiffness, digestive discomfort, or brain fog that makes work and parenting harder than it should be.
What inflammation really is (and why it can feel “vague”)
Think of inflammation as the body’s internal alarm system. In the short term, it’s protective—bringing immune cells and repair signals to an area that needs help. But when the alarm keeps ringing, it can start affecting systems that have nothing to do with the original trigger.
Common “chronic inflammation” clues:
- Persistent fatigue (especially after “normal” activity)
- Brain fog, slower recall, or difficulty focusing
- Joint aches, muscle tightness, or morning stiffness
- Skin flares (redness, sensitivity, acne, eczema-like irritation)
- Digestive irregularity (bloating, reflux, constipation, loose stools)
- More frequent “getting sick,” slower recovery, or lingering congestion
- Weight gain around the midsection or stalled body composition changes
- Mood changes: irritability, low mood, feeling “wired and tired”
These symptoms can overlap with many conditions, so a thoughtful, integrative approach matters: listen to your story, identify patterns, and use targeted testing when appropriate—rather than guessing or relying on one-size-fits-all protocols.
Inflammation and “aging faster”: what’s the connection?
Chronic inflammation is linked in research to higher risk for cardiometabolic concerns and can play a role in how we experience aging—energy, mobility, cognition, and resilience. Clinically, people often feel it as “my body doesn’t bounce back the way it used to.”
From a holistic lens, healthy aging isn’t only about labs—it’s about how your nervous system, hormones, immune function, and lifestyle interact across time. When those systems are out of sync, the body can trend toward higher inflammatory signaling.
Key drivers of inflammation we look for in integrative care
In real life, inflammation is rarely caused by one thing. It’s usually a stack of inputs—some obvious, some subtle. Common drivers include:
1) Food triggers and blood sugar swings
Ultra-processed foods, frequent added sugars, and skipping meals can lead to bigger glucose/insulin fluctuations—often experienced as cravings, energy crashes, and irritability.
2) Poor sleep or “short sleep” seasons
Multiple nights of restricted sleep can increase inflammatory markers in research settings, including IL-6 and CRP. (pubmed.ncbi.nlm.nih.gov)
3) Chronic stress and nervous system overload
Stress isn’t “just mental.” It can shift immune signaling, digestion, pain perception, and recovery. Mind-body approaches may support regulation, even when lab markers don’t shift immediately in every person.
4) Inactivity, stiffness, and low muscle strength
Exercise is consistently associated with improved inflammatory markers across many populations. Public health guidelines recommend at least 150 minutes/week of moderate activity plus strength work. (cdc.gov)
5) Hormone shifts (perimenopause, menopause, and andropause)
Changing estrogen/testosterone patterns can influence sleep, body composition, mood, and recovery—often interacting with inflammation rather than acting separately.
6) Hidden contributors best caught with targeted testing
Examples may include nutrient insufficiencies, cardiometabolic risk patterns, gut-related imbalances, or other individualized factors—especially when symptoms persist despite “doing all the right things.”
If you’re curious about an integrative evaluation, you can learn more about our approach to special testing and how it can help clarify what your body is responding to.
A simple “reduce inflammation” plan that’s realistic for busy professionals
Sustainable change is usually small changes stacked consistently—especially if you’re juggling work, family, and Ventura County traffic.
Step 1: Build “anti-inflammatory meals” (without dieting)
Strong evidence supports Mediterranean-style patterns for improving certain inflammation biomarkers (including hs-CRP in multiple analyses). (academic.oup.com)
- Anchor each meal with protein (fish, eggs, poultry, legumes, tofu/tempeh) for steadier energy
- Add color: at least 2 colors of produce per meal
- Choose fats that support vascular health: extra-virgin olive oil, nuts, seeds, avocado
- Upgrade carbs: beans, lentils, oats, quinoa, sweet potatoes, berries—more fiber, fewer spikes
Step 2: Move daily (and strength train twice weekly)
Adults benefit from 150–300 minutes/week of moderate activity (or 75–150 vigorous) plus muscle strengthening 2+ days/week. (who.int)
If you’re starting from zero, begin with a 10–15 minute walk after lunch or dinner. Consistency matters more than intensity at first.
Camarillo-friendly idea: a brisk walk in the early morning or coastal-evening air can feel more doable than midday sessions—especially during warmer months.
Step 3: Protect sleep like it’s a health intervention
- Keep a consistent wake time (even on weekends)
- Stop caffeine earlier than you think you need to
- Dim lights and screens 60–90 minutes before bed when possible
- If you suspect snoring or sleep apnea, get evaluated—sleep breathing issues can quietly drive inflammation and fatigue
Step 4: Support regulation (mind-body + body mechanics)
Nervous system regulation is often an overlooked lever—especially for people who feel “on” all day. At La Mer Holistic Medicine, integrative options may include mind-body protocols and supportive modalities such as Reiki and chiropractic care as part of a personalized plan.
Explore our broader approach to holistic care and the additional modalities we offer on our services page.
Did you know? Quick facts about inflammation
Mediterranean-style eating patterns have been shown in meta-analyses to improve certain inflammation markers, including hs-CRP in multiple studies. (academic.oup.com)
Sleep restriction across multiple nights can raise inflammatory markers like IL-6 and CRP in controlled research settings. (pubmed.ncbi.nlm.nih.gov)
Hs-CRP testing is sometimes used clinically as a nontraditional cardiovascular risk factor, with thresholds commonly cited around >2 or 3 mg/L for increased risk. (uspreventiveservicestaskforce.org)
Exercise training is associated with reductions in inflammatory markers like CRP in many populations, especially when paired with improved body composition. (bjsm.bmj.com)
Optional comparison table: “acute” vs. “chronic” inflammation
| Type | What it’s for | How it often feels | Typical supports |
|---|---|---|---|
| Acute | Immediate repair and protection (short-term) | Swelling, heat, soreness after injury or infection | Rest, hydration, appropriate medical care, gentle movement as tolerated |
| Chronic / low-grade | Often not “useful” anymore; can be a sign of ongoing stressors | Fatigue, brain fog, aches, metabolic changes, poor recovery | Nutrition + sleep + movement + stress regulation; targeted testing and personalized care when needed |
Local angle: inflammation support in Camarillo, CA
Camarillo and Ventura County offer real advantages for inflammation-lowering routines: year-round walkable weather windows, access to fresh produce, and outdoor stress-relief options. The challenge for many working adults is consistency—especially with long commutes, caregiving, and high cognitive load jobs.
A helpful mindset shift: focus on a two-week reset instead of “forever changes.” Two weeks of steady meals, daily walking, and a stricter sleep schedule often reveals what your body responds to—and what still needs deeper investigation.
If cognitive clarity is one of your main goals, you may also find value in our approach to maintaining cognitive function and whole-person support for long-term resilience.
Ready for a personalized inflammation plan?
If you’re dealing with persistent fatigue, brain fog, aches, or “I’m doing the right things but not improving,” a personalized integrative plan can help you connect symptoms to root drivers—nutrition, sleep, stress physiology, hormones, and targeted testing when appropriate.
FAQ: inflammation and integrative care
How do I know if inflammation is driving my symptoms?
Patterns matter: fatigue, brain fog, joint pain, sleep disruption, digestive symptoms, and slow recovery can all point toward inflammatory stress. Labs may help, but the most useful assessment combines your history, lifestyle factors, exam findings, and targeted testing when appropriate.
What blood tests are commonly used for inflammation?
One commonly used marker is high-sensitivity C-reactive protein (hs-CRP), sometimes used as a nontraditional cardiovascular risk factor. (uspreventiveservicestaskforce.org) Your clinician may consider other labs depending on symptoms, history, and goals.
Can diet really lower inflammation?
Yes—especially when the focus is consistent, whole-food patterns. Mediterranean-style eating has shown improvements in certain inflammation biomarkers (including hs-CRP in multiple analyses). (academic.oup.com)
Does exercise help even if I don’t lose weight?
Research suggests exercise training can reduce CRP even without weight loss, though improvements may be larger when body composition improves. (bjsm.bmj.com)
When should I consider “special testing”?
Consider deeper testing if symptoms persist despite solid nutrition, movement, and sleep habits—or if you have a strong family history of cardiometabolic concerns, cognitive decline, or autoimmune patterns. Learn more about our special testing options and how we decide what’s truly relevant.
Glossary
CRP / hs-CRP
C-reactive protein is a marker of inflammation measured in blood. “High-sensitivity” CRP (hs-CRP) detects lower levels and is sometimes used in cardiovascular risk assessment. (uspreventiveservicestaskforce.org)
IL-6 (Interleukin-6)
A signaling molecule involved in immune and inflammatory pathways. It may rise with stressors like sleep restriction in certain research settings. (pubmed.ncbi.nlm.nih.gov)
Mediterranean-style diet
A dietary pattern emphasizing vegetables, fruits, legumes, whole grains, olive oil, and fish, with limited ultra-processed foods. Meta-analyses show improvements in some inflammation biomarkers. (academic.oup.com)
Low-grade (chronic) inflammation
A persistent, subtle inflammatory state that can influence multiple body systems over time. It often shows up as patterns (fatigue, brain fog, aches) rather than one obvious symptom.