Inflammation isn’t always bad. In fact, it’s one of the body’s most sophisticated survival systems - your immune system’s way of healing wounds, fighting infections, and clearing out damaged cells.

The problem is that many of the stressors and dietary insults of modern life flip the “inflammation switch” on (sometimes unnecessarily) and rarely let it turn off. What used to be a short-term response has become constant background noise - and sometimes escalates to chronic disease. This is the difference between acute inflammation (short-term responses to actual fires) and chronic inflammation (a dumpster fire).

Let’s look at why that’s happening and how to get back to balance.

Chronic Stress 

What's wrong: Our bodies were designed for short bursts of stress like running from danger, meeting a challenge, and then recovering.

Today, that recovery rarely happens. Constant stress from work, finances, notifications, and lack of rest keeps cortisol and adrenaline elevated. Over time, this suppresses immune function, raises blood sugar levels, and triggers inflammatory signals such as IL-6 and TNF-α.

What helps:

• Prioritize 7–9 hours of true rest (not just sleep).

• Build rythms of rest into your normal days - don't live for vacations.
  

• Support your nervous system with breathwork or tools like TruVaga®.

• Take short, tech-free breaks during the day. Your nervous system resets faster than you think. Stepping outside to look at nature and take 5 minutes to breathe could literally save your life when it's a consistent habit.

Processed Foods and Sugar Fan the Flames

What's wrong: Ultra-processed foods (refined grains, industrial oils, and sugar) disrupt blood sugar balance and promote oxidative stress.

When glucose and insulin are consistently elevated, inflammatory molecules accumulate. Seed oils (especially soybean, corn, and sunflower) are high in omega-6 fatty acids, which your body converts into pro-inflammatory compounds when omega-3s are too low.

What helps:

• Swap processed oils for olive, avocado, or coconut oil.

• Eat omega-3-rich foods like wild salmon, sardines, chia, or flax.

• Consider a supplement like BodyBio's Balance Oil.
  
  

• Focus on carbs with low glycemic load: sweet potatoes, lentils, and quinoa.

• Consider wearing a CGM to understand your body's glucose/insulin patterns.

Hidden Toxins Create Cellular Stress

What's wrong: From pesticides and microplastics to heavy metals and household cleaners, we’re surrounded by low-level toxins that our grandparents didn’t face.

These compounds activate the same immune pathways that respond to infection. Over time, the liver and kidneys get overworked, and detox slows down - leaving inflammation simmering beneath the surface.

What helps:

• Support detox with a stabilized sulforaphane supplement like BrocElite®.

• Stay hydrated and move daily to keep the lymphatic system flowing. Consider adding rebounding to your daily routine.

• Filter drinking water and minimize plastic exposure when possible. If you're worrked about microplastics, here is a great resource.

Gut Health: The Inflammation Gatekeeper

What's wrong: About 70% of the immune system lives in the gut. When the microbiome is imbalanced—due to antibiotics, stress, or processed food—the gut barrier weakens.

This allows bacterial fragments (like LPS, or lipopolysaccharide) to slip into the bloodstream, where the immune system treats them as invaders. The result? Low-grade, whole-body inflammation.

What helps:

• Eat a variety of fiber-rich foods: greens, garlic, onions, and fermented vegetables.

• Avoid unnecessary antibiotics and added sugars.

• Consider adding probiotics or fermented foods daily.

Poor Sleep Fuels Inflammation

What's wrong: Even one night of poor sleep can raise inflammatory markers. Chronically short or fragmented sleep reduces melatonin—a natural antioxidant—and impairs your body’s ability to repair cells.

What helps:

• Keep a consistent bedtime and limit light exposure after dark.

• Avoid caffeine after noon.

• Try a magnesium or glycine supplement if you struggle to unwind.

• Add SleepElite for melatonin precursors and more deep sleep

Nutrient Deficiency and Mitochondrial Fatigue

What's wrong: Modern soil depletion, processed food, and chronic stress leave most people low in magnesium, zinc, selenium, and B-vitamins - all of which are needed for antioxidant enzymes like glutathione peroxidase.

When those enzymes fall, oxidative stress rises, and the mitochondria (your cells’ powerhouses) send distress signals that trigger inflammation.

What helps:

• Eat mineral-dense foods: pumpkin seeds, leafy greens, and grass-fed beef.

• Support glutathione production with sulforaphane, curcumin, and alpha-lipoic acid.

• Consider periodic lab testing to check nutrient levels.

Disconnection from Nature

What's wrong: Research now shows that time in nature lowers inflammatory markers like CRP and boosts the microbiome through soil-based microbes.

Yet most people spend 90% of their day indoors, breathing indoor air and touching artificial surfaces.

What helps:

• Get 10-20 minutes of natural light in the morning.

• Walk barefoot on grass or soil when possible.

• Bring live plants into your workspace - they filter the air and improve mood.

Bringing It All Together

Healthy inflammation is meant to heal you, so the goal is not to turn it off completely. Ideally, you'll help your body close the cycle so it can resolve naturally.

Supporting your detox pathways, calming your nervous system, improving sleep, and nourishing your microbiome all make that possible.

If you want a place to start, supporting your Nrf2 pathway with sulforaphane is one of the most researched ways to help your body clean up inflammation from the inside out.

Referencias

1. Slavich GM, Irwin MR. (2014). From stress to inflammation and major depressive disorder. Psychol Bull.140(3):774–815.

2. Moretti S, et al. (2024). Chronic stress and inflammatory cytokines: Molecular and clinical implications. Biology (Basel). 14(1):76.

3. Black PH. (2006). The inflammatory consequences of psychologic stress. Med Hypotheses. 67(4):879–891.

4. Fiolet T, et al. (2022). Ultra-processed food consumption and risk of chronic inflammation. Nutrients. 14(17):3601.

5. Kang Y, et al. (2022). Added sugar intake and chronic low-grade inflammation. Nutrients. 14(18):3826.

6. Harvard Health Publishing. (2023). Quick start guide to an anti-inflammatory diet. Harvard Health Publ.

7. Renu K, et al. (2021). Environmental toxicants and chronic inflammation: Mechanistic insights. Environ Toxicol Pharmacol. 87:103684.

8. Schyns G, et al. (2021). Microplastics and human health: Hazard and exposure. Environ Int. 146:106240.

9. Yang Y, et al. (2021). Sulforaphane mitigates oxidative stress via Nrf2 pathway activation. Oxid Med Cell Longev.2021:8853052.

10. Fasano A. (2020). Zonulin-mediated intestinal permeability and chronic disease. F1000Res. 9:69.

11. Zhang Y, et al. (2023). Lipopolysaccharide–gut microbiota interactions in low-grade inflammation. Front Immunol.14:1187283.

12. Nagpal R, et al. (2020). Gut microbiome–immune system interactions. Front Immunol. 11:2836.

13. Irwin MR. (2019). Sleep and inflammation: Partners in sickness and in health. Nat Rev Immunol. 19(11):702–715.

14. Benedict C, Cedernaes J. (2021). Sleep, circadian rhythm, and cellular repair. Nat Rev Endocrinol. 17(3):133–134.

15. Gröber U, Holick MF. (2019). Micronutrients and inflammation: An evidence-based approach. Int J Mol Sci.20(16):3765.

16. Wessels I, Maywald M, Rink L. (2017). Zinc as a gatekeeper of immune function. Nutrients. 9(12):1286.

17. Nunn AV, et al. (2020). Mitochondrial dysfunction, oxidative stress, and chronic disease. Antioxidants. 9(10):1058.

18. Hansen MM, et al. (2017). Health benefits of nature exposure: A systematic review. Environ Health Perspect.125(9):096003.

19. Li Q. (2019). Effect of forest bathing on human immune function. Environ Health Prev Med. 24(1):70.

20. Cuadrado A, et al. (2019). Therapeutic targeting of Nrf2 and NF-κB in chronic diseases. Nat Rev Drug Discov.18(4):295–317.

21. Fahey JW, Kensler TW. (2021). Role of sulforaphane in activation of Nrf2 and resolution of inflammation. Antioxid Redox Signal. 35(1):47–70.