Welcome to my weekly Women’s Wellness Newsletter, which I send out at the weekend. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
What IS Inflammation
Something we have been concentrating in my women’s health coaching Studio Live group is looking at Inflammation. I see lots of social media posts about “Inflammation” but what exactly is it internally and how do we know if we have it?
What Is Inflammation?
Inflammation is the body’s natural defence and repair response.
It’s how your immune system protects you from injury, infection or stress.
In the short term, inflammation is helpful and necessary.
Why Do We Get Inflammation?
Inflammation is triggered when the body senses a threat. Common triggers include:
- Injury or tissue damage
- Infection (virus, bacteria)
- High physical stress or overtraining
- Poor sleep
- Psychological stress
- Blood sugar swings
- Processed or ultra-processed foods
- Hormonal changes (especially perimenopause & menopause)
Your body releases inflammatory chemicals to isolate the problem and start repair.
Acute vs Chronic Inflammation
Acute Inflammation (Good)
- Short-term
- Localised
- Part of healing and recovery
Examples:
- Soreness after training
- Swelling after an injury
- Redness during healing
This is normal and healthy.
Chronic Inflammation (Problematic)
- Ongoing, low-grade
- Systemic (body-wide)
- Often silent
This type can contribute to:
- Persistent aches and pain
- Fatigue
- Weight gain or fat storage
- Hormonal disruption
- Poor recovery
- Brain fog
Should We Be Driving Inflammation Down?
Not always.
The goal is not to eliminate inflammation, but to prevent chronic, unnecessary inflammation.
You want:
- Inflammation after training
- Inflammation during tissue repair
You don’t want:
- Inflammation from constant stress, poor recovery, sleep deprivation or blood sugar imbalance
What Does Inflammation Do in the Body?
Chronic inflammation can:
- Interfere with insulin sensitivity
- Increase cortisol
- Disrupt hormones
- Slow recovery
- Increase pain sensitivity
- Make fat loss harder
- Reduce motivation and energy
This is why people say they feel “inflamed” or “puffy”.
How Do You Know If You Have Inflammation?
You may notice patterns, not just one symptom:
Common Signs
- Persistent joint or muscle pain
- Swelling or puffiness
- Stiffness in the morning
- Fatigue despite rest
- Brain fog
- Digestive discomfort
- Poor exercise recovery
- Increased cravings
Medical Markers (via GP or practitioner)
- CRP (C-reactive protein)
- ESR
- Blood glucose or insulin markers
These require medical testing.
What Increases Inflammation (Lifestyle)
- Poor sleep
- High stress
- Overtraining without recovery
- Excessive HIIT
- Ultra-processed foods
- High sugar intake
- Alcohol
- Inadequate protein
- Low fibre intake
How Can We Gently Reduce Chronic Inflammation?
1. Sleep First
Poor sleep is one of the biggest drivers of inflammation.
Aim for:
- Consistent bedtimes
- Dark, cool sleeping environment
2. Regulate the Nervous System
Chronic stress fuels inflammation.
Use:
- Breathwork
- Gentle Pilates
- Walking
- Slow strength
- Regulation tools (jaw release, grounding, head turning)
3. Move – Don’t Punish the Body
Movement is anti-inflammatory when matched to the individual.
Best options:
- Walking
- Strength training
- Gentle Pilates and gentle Reformer Pilates
- Mobility & stretch
- Low-impact conditioning
4. Support Blood Sugar
Blood sugar swings are inflammatory.
Focus on:
- Protein at every meal
- Balanced meals
- Regular eating times
- Eating 3 meals and no snacking or limit snacking.
5. Eat to Support Recovery
You don’t need extremes.
Prioritise:
- Protein
- Colourful veg and fruit
- Healthy fats
- Fibre
- Hydration
Anti-inflammatory foods include:
- Omega-3s
- Olive oil
- Berries
- Greens
- Herbs & spices
Key Takeaway
Inflammation itself is not the enemy
Chronic, unmanaged inflammation is the issue
Lifestyle — sleep, stress, movement and nutrition — matters more than supplements
Regulation and recovery are just as important as training
Personally I have given up counting calories and macros, I really don’t enjoy it and this year have hugely concentrated on nervous system regulation and managing stress. I have a very busy day to day life ( as we all have) and really concentrate on managing stress, overwhelm and anxiety with simple tools and daily habits. These help me have more energy, make better nutritional choices, sleep better and feel happy!
I enjoy sharing these with you and I hope they help you to 🙂
Does this help?
If you missed any of my Women’s Wellness Newsletter here are the past articles. Lymphatic System click here
If you can get to Derbyshire come and join me for a face to face class you would be so very welcome.
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Have a fabulous day
Love Rachel x
