Inflammation: Why It’s at the Root of Almost Everything

If you don’t listen to The Genius Life podcast with Max Lugavere, you have to get. on. that.

I’m a huge fan of the way Max blends allopathic and holistic medicine through deeply researched, evidence-based conversations with people doing incredible work in the health and wellness space. Lately, he’s released several episodes centered around inflammation, and they inspired me to write about this important topic that sits at the root of so many modern ailments.

Because at the root of most chronic conditions, you’ll find inflammation.

When we get to the root of why inflammation is happening, uncovering trigger foods, chronic stressors, or environmental factors, the results can be profound. Addressing these root causes has been shown to dramatically improve joint pain, nerve pressure, digestive issues, and even mood disorders.

And this is also a part of the foundation of Ritually Rooted. The belief that the body is inherently intelligent and capable of healing when supported. We focus on healing through mineral balancing, nourishing traditional foods, herbal energetics, nervous system support, and root cause exploration. We move away from symptom management and toward true vitality.

What Is Inflammation?

Inflammation is a natural and necessary part of healing. It’s your body’s protective response to injury, infection, or stress.

The issue arises when inflammation becomes chronic. Instead of resolving, it lingers in the background, damaging tissues and contributing to disease over time.

Lifestyle choices, especially diet, play a huge role in inflammatory load, often offering gentler and more sustainable support than relying solely on medications like NSAIDs.

Inflammation doesn’t show up the same way for everyone. It can appear across multiple body systems, including:

Nervous system: brain fog, mood changes, headaches, chronic fatigue

Immune system: frequent infections, slow recovery, increased sensitivities or allergies, autoimmune flare-ups

Muscles & joints: stiffness, achiness, tension, reduced mobility

Digestive system: bloating, irregular bowel movements, acid reflux, indigestion, gas, increased food sensitivities

Metabolic & hormonal systems: blood sugar swings, weight gain or resistance to weight loss, insulin resistance, hormonal imbalances

Skin: acne, rashes, eczema, or psoriasis flare-ups

The key here is that chronic inflammation doesn’t live in just one place. It affects the whole body and reflects how interconnected all of our systems truly are. Because of that, inflammation isn’t something we “fix” with a single diet change or supplement; it requires a holistic approach.

Food is Medicine: What is the anti-inflammatory diet? 

Many people have heard of the anti-inflammatory diet, and for good reason, it can be incredibly supportive! I’ll break down what this looks like from a nutrition perspective, sourced with guidance from the University of Wisconsin Integrative Health. It’s important to remember: eating anti-inflammatory foods works best when paired with other supportive lifestyle habits.

The core of eating to reduce inflammation is focusing on whole, unprocessed, nutrient-dense foods.

A diet rich in vegetables, fruits, whole grains, nuts, seeds, legumes, and healthy fats has been shown to support lower inflammatory markers. Brightly colored produce, especially purple, red, orange, and dark green vegetables, which are rich in antioxidants and phytochemicals that help calm inflammatory pathways.

Emphasize Healthy Fats

Omega-3 fatty acids (found in cold-water fish like salmon, sardines, and tuna) have potent anti-inflammatory effects.

Extra-virgin olive oil, rich in monounsaturated fats and beneficial plant compounds, supports heart health and helps reduce inflammation. Just make sure it's real! ;p

Be Intentional with Dairy, Gluten & Meats

Casein and gluten proteins can trigger inflammatory responses in some individuals. Moderate amounts of fermented dairy (like yogurt or kefir) may be neutral or even beneficial, while processed meats (hot dogs, sausage, vegan substitutes) tend to increase inflammation.

Stabilize Blood Sugar & Gut 

Eating low-glycemic, fiber-rich foods such as whole grains, legumes, starchy vegetables, and fruits helps regulate blood sugar and reduce inflammatory stress. High-fiber, whole-food eating patterns also support a healthy gut microbiome. And truly, all healing starts with a happy gut.

Foods That Can Increase Inflammation (especially when overdone)

• Trans fats and hydrogenated oils

• Ultraprocessed foods

• Excessive omega-6 seed oils

• Refined carbohydrates and added sugars

• Charred meats (this one hurts my soul… but charring creates inflammatory compounds)

• Excess saturated fats from low-quality sources

When I eat out, I always bring digestive bitters or enzymes to help my body process the food.

Some helpful lifestyle tips besides diet

SLEEP! Poor sleep directly raises inflammation markers.

Movement. Even a quick walk can make a huge difference. Restorative yoga is also a wonderful option for light movement.

Breathwork & somatic practices. These help to reduce stress, and a happy nervous system leads to a happy body!

Heat/Cold exposure. If you have the ability to access saunas or cold exposure, these are both extremely useful tools.

Reduce your toxin exposure. Think mold, fragrances, plastic, and water quality. Remeber even if something is "natural," it can still be irritating.

Nurture your gut-brain axis! blog on this important pathway coming next week.

Emotional management. Cry it out! Unprocessed emotions keep inflammation alive.

A Personal Note on Autoimmunity & Listening to Your Body

As someone living with Hashimoto’s, inflammation is something I feel far too often. My biggest flare-ups happen when I eat trigger foods or experience some type of stress situation.

I’m still on a journey of identifying my personal triggers, but there are some common ones for many people with Hashimoto’s (gluten, nightshades, and dairy). I also struggle with highly acidic foods, likely due to lifelong reflux.

Lately, I’ve noticed a strong inflammatory response after eating sushi… devastating, honestly. I haven’t fully unpacked this yet, but I suspect histamine levels or overheating may be part of the picture.

And that’s the thing, you don’t learn everything about your body overnight! Healing is a process of gently removing, tracking, and reintroducing foods while paying attention to how your body responds. Awareness is the first step. 

References: 

Arscott, S. A. (2018). Anti-inflammatory lifestyle: Patient handout (Revised October 2018). University of Wisconsin Integrative Health, Department of Family Medicine and Community Health. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf

Lugavere, M. (n.d.). The Genius Life podcast [Webpage]. Max Lugavere. https://www.maxlugavere.com/podcast-1

• 540: Dr. Josh Redd

https://open.spotify.com/episode/5H2vhAsQAFiCysdSq0ND5V?si=L2vF0ERSTze9XHFYjanvUA&t=0&pi=Ac5-223bQ-WVy

• 539 Dr. Will Bulsiewicz 

https://creators.spotify.com/pod/profile/max-lugavere0/episodes/539-The-One-Gut-Mi 

• 537: Dr. Kevin Tracey

https://creators.spotify.com/pod/profile/max-lugavere0/episodes/537-How-to-Reset-Your-Nervous-System--Heal-Chronic-Inflammation--and-Tame-Autoimmunity--Kevin-Tracey--MD-e3ctge8/a-accr4ti

• 533: Dave Watumull

https://open.spotify.com/episode/1QQFmtoTBsbfaDXk5ABnov?si=BVAPYd1zQRCIWRYYDrGo2w