Inflammation: What It Does to Your Body — and 6 Ways to Calm It Naturally

May 27

We hear the word inflammation all the time, but what does it actually mean for your body, your energy, and your ability to feel good?

Let’s break it down and explore how to calm inflammation with intentional choices — from movement to what’s on your plate.

What is Inflammation (and Why It Matters)

Inflammation is your body’s natural response to stress, injury, or illness. In the short term, it’s helpful — it’s how your body heals a cut or fights off a virus.

But when inflammation becomes chronic, it can lead to long-term health issues like:

Persistent fatigue
Joint pain or stiffness
Gut issues
Mood imbalances
Slower recovery after workouts
Increased risk of disease (heart, autoimmune, etc.)

And the hard part? Low-level inflammation can often go unnoticed, building up quietly and affecting our day-to-day well-being.

Signs You Might Have Chronic Inflammation

You don’t need a diagnosis to tune into what your body’s telling you. Here are a few common signs of chronic inflammation:

Bloating or poor digestion
Brain fog or low energy
Skin flare-ups (eczema, acne, etc.)
Muscle soreness that lingers
Difficulty sleeping or regulating stress

The good news? You can shift the internal state of your body through small, sustainable choices.

6 Simple Ways to Reduce Inflammation

1. Move daily — but don’t overdo it

Regular movement (like Pilates) helps regulate your stress hormones and improves circulation — both key for reducing inflammation. However, excessive high-intensity training can spike cortisol levels. The goal? A mix of strength, mobility, and rest. Think: Dynamic Reformer + Recovery Prescription.

2. Focus on anti-inflammatory foods

Eat the rainbow. Prioritise whole, unprocessed foods like leafy greens, berries, oily fish (hello, omega-3s), olive oil, turmeric, and nuts. Reduce processed sugar, alcohol, and fried foods — the usual suspects of inflammation.

3. Sleep like it matters (because it does)

Sleep is when your body heals. Chronic sleep deprivation increases inflammatory markers in the body. Aim for 7–9 hours, and protect your wind-down time as if it were a non-negotiable.

4. Support your gut health

Your gut is the centre of your immune system. Maintain a happy gut with fibre-rich foods, fermented options (such as kimchi or kefir), and by managing stress, which is directly linked to gut inflammation.

5. Hydrate, then hydrate more

Inflammation thrives in a dehydrated body. Water helps flush toxins, regulate temperature, and support your joints. Add a pinch of sea salt or electrolytes if you need a boost.

6. Manage stress intentionally

Chronic stress = chronic inflammation.
Think breathwork, meditation, gentle stretching, journaling, time in nature, or just 10 minutes without your phone. Don’t underestimate the impact of nervous system regulation on your overall health.

The Prescription Approach

Reducing inflammation isn’t about extremes — it’s about consistency, awareness, and tuning in.

At Prescription, we believe your workouts should support your whole body:
→ Strengthen what needs power
→ Support what needs softness
→ Create balance from the inside out

If you’re feeling off, inflamed, or simply “not quite right,” these small shifts can be your first step toward feeling better.

Looking to rebalance? Try adding a Recovery Prescription to your weekly routine.

Your body will thank you.

Sarah Bone