Ever notice those weeks when stress runs high and grab-and-go meals slip in, then your body feels puffy, foggy, and achy—almost like you’re wearing a heavy sweater? Many people describe chronic inflammation as a subtle, lingering heat that affects everything from digestion to mood. Here’s how to recognize it, what fuels it, and how a whole-body chiropractic approach can help manage it.

What is inflammation?

Inflammation is the body’s repair response to injury or irritation, and a vital part of healing. Acute inflammation starts quickly and settles once the trigger is cleared and tissues recover. Chronic inflammation is different: it’s a sustained, low-level signal where the immune system keeps sending “we’re still on the job” messages, which can heighten joint and muscle sensitivity, affect digestion and skin, and lower stress tolerance. Because so much of the immune system lines the intestines, the gut often amplifies this signal, and when it persists for months, it can influence metabolism, joint comfort, and how the nervous system processes pain.

Signs of chronic inflammation include:

• Digestive discomfort or bloating that shows up often
• Brain fog, low energy, and unrefreshing sleep
• Achy joints or muscle tenderness without a clear injury event
• Skin flares (eczema, acne, hives)
• Recurring headaches
• Feeling “tired yet wired” during stressful periods

Common causes of inflammation include:

• Ongoing infections or unresolved injury signals
• Autoimmune activity
• Gut microbiome imbalance and barrier irritation
• Diets high in ultra-processed foods and added sugars
• Tobacco smoke exposure
• Environmental pollutants
• Chronic psychosocial stress
• Sleep disruption
• Metabolic factors such as insulin resistance

Diet and inflammation in the gut

Digestive challenges are common today with millions of people reporting reflux, bloating, or bowel changes each year. Because the gut and immune system work so closely together, everyday meals meaningfully influence how much inflammation your body carries. Pattern also matters: more colorful, minimally processed foods and supportive fats tend to correlate with calmer inflammatory markers, while a heavier ultra-processed pattern tends to correlate with higher ones.

Chronic inflammation and your back

When your back is inflamed, the small joints, discs, and muscles around the spine become more sensitive. Chemical signals make nearby nerves “louder,” so normal movement or pressure can feel sore or hot. A little swelling in tight spaces—like the facet joints or where nerves exit the spine—adds to that ache. If this hangs around, the whole area can feel stiff and tender, not just one spot.

How to reduce chronic inflammation through diet

Center meals around vegetables, fruits, legumes, whole grains, seafood or plant proteins, nuts and seeds, herbs and spices, and extra-virgin olive oil. 

Shrink the ultra-processed footprint by choosing fewer sugary drinks, refined snacks, and ready-to-eat desserts.

Support your microbiome with a variety of plant fibers and fermented foods such as plain yogurt or kefir, sauerkraut, and kimchi. If certain items seem to provoke symptoms, partner with your practitioner to spot patterns and tailor choices that fit your needs.

Anti-inflammatory food ideas

• Extra-virgin olive oil; 
• avocado; 
• walnuts and almonds; 
• salmon, 
• sardines, trout, or mackerel; 
• tofu, tempeh, beans, and lentils; 
• leafy greens, broccoli, cauliflower, onions, garlic, tomatoes;
• berries, cherries, and citrus; 
• oats, quinoa, buckwheat, farro, barley, and sweet potatoes; 
• turmeric, ginger, cinnamon, rosemary, and oregano.

Self-test: could chronic inflammation be my problem?

Answer yes/no to each:

1. Digestive discomfort (bloating, reflux, irregularity) shows up at least weekly.
2. Packaged snacks or ready-to-eat meals appear most days.
3. Energy dips hit most afternoons.
4. Mornings often start without a refreshed feeling.
5. Headaches, body aches, or skin flares pop up without a clear trigger.
6. Most days feel high on stress.

Three or more “yes” answers = a great reason to bring this list to your next visit and explore root causes together

Risk factors worth discussing

Family history of autoimmune or cardiometabolic conditions, tobacco or frequent secondhand smoke exposure, a heavily ultra-processed dietary pattern, limited or irregular sleep and persistent high stress, low daylight exposure or vitamin D insufficiency, metabolic syndrome or insulin resistance with central adiposity, and occupational or environmental exposure to irritants can all raise baseline inflammation. 

Understanding which pieces apply to you helps your care team prioritize testing and strategy.

Where Applied Kinesiology (AK) and chiropractic fit

Applied Kinesiology is a whole-body framework our chiropractors use to connect structural, chemical, and neurologic findings. It blends standard orthopedic and neurologic testing with manual muscle testing and reflex assessment to identify which systems are asking for the most support.

In practice, gentle spinal and cranial adjustments improve joint mechanics and reduce irritating input to the nervous system. This clearer signaling supports lower inflammation and greater comfort.