A clearer, whole-body approach to “inflammation” (without the hype)
“Inflammation” is one of the most-used health words—and one of the most misunderstood. Some inflammation is helpful and healing. The problem is when the inflammatory process stays switched on longer than it should, even when there’s no active injury to repair. Over time, persistent inflammation is associated with higher risk for a range of chronic conditions. (cancer.gov)
At La Mer Holistic Medicine, our goal is to help patients across Oxnard, Camarillo, and Ventura County understand what may be driving inflammation in their body—and build a steady, realistic plan that supports mind, body, and spirit.
Inflammation 101: acute vs. chronic
Acute inflammation (short-term)
This is the normal response you see after an injury or infection—redness, swelling, warmth, pain. It’s part of how your immune system coordinates repair.
Chronic inflammation (long-term)
Chronic inflammation can persist even without a clear injury and may be related to factors like ongoing infections, abnormal immune responses, and conditions such as obesity. Over time, chronic inflammation can contribute to tissue damage and has been linked to increased cancer risk in certain inflammatory diseases. (cancer.gov)
Why “inflammation” can feel so confusing
Inflammation isn’t a single disease—it’s a body-wide process influenced by sleep, stress, movement, food quality, hormones, gut health, and immune signaling. That’s why two people can both feel “inflamed,” yet need very different next steps.
A helpful mindset: instead of trying to “fight inflammation,” focus on lowering the daily load—the small inputs that keep your system activated—and supporting the basics that help the body return to balance.
Did you know?
Mediterranean-style eating emphasizes vegetables, fruits, whole grains, beans/legumes, nuts/seeds, and olive oil, with fish and poultry more often than red meat. (heart.org)
The American Heart Association supports Mediterranean-style and DASH-like patterns because they align with science-based criteria for heart-healthy eating. (heart.org)
Research suggests Mediterranean eating patterns can support cardiovascular health and may reduce inflammatory risk factors linked with obesity, diabetes, and high blood pressure. (heart.org)
A practical, step-by-step plan to support a calmer inflammatory response
Step 1: Build “anti-inflammatory defaults” at meals
Aim for an eating pattern that looks Mediterranean-style most days: plants first, fiber daily, and healthy fats (especially olive oil), with fish and poultry more often than red meat. (heart.org)
Easy Oxnard-friendly swaps:
• Make olive oil your primary cooking fat (salads, roasted vegetables, sautéed greens).
• Add beans/legumes 3–5x/week (soups, tacos, salads, bowls).
• Choose fruit as the “default dessert” a few nights a week. (heart.org)
Step 2: Reduce ultra-processed “inflammation amplifiers”
Many people feel better when they consistently limit added sugars, refined carbohydrates, and highly processed foods—while emphasizing whole foods and non-tropical vegetable oils. The AHA highlights these principles within Mediterranean-style guidance. (heart.org)
Step 3: Treat sleep like a core therapy
Poor sleep can keep your stress response activated and make other lifestyle changes harder to sustain. If insomnia, waking at 2–3 a.m., or snoring is part of your story, it’s worth addressing directly (and not just “pushing through”).
Step 4: Choose movement that your nervous system can tolerate
Exercise is beneficial, but the “best” plan depends on your current baseline. If high-intensity workouts leave you drained for days, start with consistent walking, gentle strength training, mobility work, or yoga—and build gradually.
Step 5: Add mind-body support (especially when stress is chronic)
Chronic stress can change how the body perceives threat and can influence immune signaling. Mind-body support can be a powerful complement to nutrition and movement—particularly when your symptoms flare during stressful seasons of life.
If you’re exploring holistic care options, you can read more about La Mer’s integrative approach here: Holistic Care and additional offerings here: Other Services We Celebrate at La Mer.
When it’s time to look deeper: testing and personalization
If you’re doing “all the right things” and still feel stuck—fatigue, brain fog, stubborn weight changes, joint discomfort, digestive issues, or mood shifts—your next best step may be an individualized plan supported by clinical evaluation and targeted testing.
| What you’re noticing | Possible “inflammation drivers” to consider | Supportive next steps |
|---|---|---|
| Brain fog, memory concerns, feeling “not as sharp” | Sleep disruption, stress overload, metabolic shifts, nutrient gaps | Consider a plan focused on brain-supportive habits and holistic care: Maintaining Cognitive Function |
| Stubborn fatigue, low motivation, changes in body composition | Hormone shifts, chronic stress load, inflammation related to lifestyle or metabolic health | Learn about BioTe support options: BioTe Hormone Optimization |
| Feeling “inflamed” with unclear triggers | Food sensitivities, nutrient insufficiency, gut-related factors, hidden stressors | Explore advanced options: Special Testing |
Note: Testing and therapies are most helpful when paired with a clinician-guided plan. If you have sudden chest pain, shortness of breath, new neurological symptoms, high fever, or severe abdominal pain, seek urgent medical care.
A local lens: inflammation support in Oxnard’s real-life routines
In Oxnard and Ventura County, many professionals juggle long commutes, irregular meals, and high cognitive demand—often with limited time for recovery. If that sounds familiar, the most effective anti-inflammatory plan is the one you can repeat on your busiest weeks.
Your “3-anchor meal” strategy
Pick three simple meals you actually enjoy (breakfast, lunch, dinner) that fit a Mediterranean-style pattern—then rotate them. Consistency beats novelty when you’re trying to calm inflammatory patterns. (heart.org)
Your “10-minute downshift” after work
Before you jump into family responsibilities or late-night tasks, give your nervous system a short reset: a slow walk, gentle stretching, breathwork, or a quiet moment outdoors. This is especially useful if stress shows up in your digestion or sleep.
Ready for a personalized inflammation plan?
If you’re in Oxnard, Camarillo, or anywhere in Ventura County and want a calm, medically grounded, whole-person approach, La Mer Holistic Medicine can help you sort signal from noise and create a plan you can sustain.
FAQ: inflammation
How do I know if I have chronic inflammation?
Symptoms vary and can overlap with many conditions (fatigue, aches, digestive changes, brain fog). A clinician may consider your history, lifestyle, and lab markers when appropriate. Chronic inflammation can occur even without a clear injury and may be related to long-term immune activation. (cancer.gov)
What is the most evidence-based anti-inflammatory eating pattern?
Mediterranean-style eating patterns are widely supported by major cardiovascular-health organizations and emphasize minimally processed plant foods, olive oil, nuts/seeds, legumes, and fish/poultry more often than red meat. (heart.org)
Do I have to cut out gluten or dairy to reduce inflammation?
Not necessarily. Some people feel better with targeted eliminations, but broad restrictions can backfire if they reduce nutrient intake or increase stress. A more sustainable first step is improving overall food quality and limiting ultra-processed foods—then personalizing from there.
Can stress really affect inflammation?
Stress can influence immune and hormonal signaling and may worsen symptoms for many people. That’s why mind-body support can be an important complement to nutrition, movement, and sleep—especially during high-demand seasons of life.
When should I consider special testing?
Consider it when symptoms persist despite consistent lifestyle changes, or when the pattern is complex (multiple systems involved). Learn more about La Mer’s approach here: Special Testing.
Glossary
Acute inflammation: A short-term immune response that helps the body heal after injury or infection.
Chronic inflammation: An inflammatory process that persists longer than it should and may occur even without a clear injury; it can contribute to long-term tissue damage. (cancer.gov)
Mediterranean-style eating pattern: A flexible pattern emphasizing vegetables, fruits, whole grains, legumes, nuts/seeds, and olive oil, with fish/poultry more often than red meat. (heart.org)
CRP (C-reactive protein): A blood marker that can rise when inflammation is present. It’s one piece of the puzzle and must be interpreted in context by a clinician.