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Inflammation is how the body tells us something’s not right. Usually, that’s a good thing. You get hurt, and inflammatory cells come to the rescue.
“It’s a protective mechanism of the body when we have an injury or an infection. It’s a way for the body to heal,” Dr. Taz Bhatia, integrative medicine physician and host of the “Hol+” podcast, said during a March 25, 2026, TODAY segment.
“But here’s the deal. Hit after hit after hit leads to chronic inflammation, which then gives us all these symptoms that we don’t realize are actually from inflammation, and eventually leads to disease,” she explained.
In this case, the body sends out inflammatory cells when there is no condition to be addressed or a threat to be suppressed. As a result, this unnecessary inflammation can cause illnesses that range from autoimmune diseases to heart and metabolic problems, TODAY.com previously reported.
To know when inflammation is in overdrive in your body, watch for these “silent” symptoms you might be overlooking, she said.
Symptoms of Chronic Inflammation
Changes in weight and gut health are some of the most obvious signs of inflammation, Bhatia said. But the biggest one she encourages people to pay attention to is reduced tolerance for stress. “If suddenly, you can’t handle the things you once were able to handle, that’s a sign of microinflammation, or your body moving into that chronic mode,” she added.
Some other signs include:
- Fatigue and low energy
- Brain fog
- Weight gain
- Digestive issues
- Joint pain/stiffness
- Skin problems
- Mental health issues
- High stress/cortisol
What Triggers Chronic Inflammation?
The triggers are common and widespread. “This is why we’re hearing about (inflammation) so much because, first of all, our food quality and our food choices play directly into it,” explained Bhatia. “Our sleep, our hormones, our screens — we’re all tied to those screens — that can actually trigger inflammation, too.”
Chronic inflammation triggers include:
- Dietary choices
- Chronic stress
- Environmental toxins
- Lack of sleep
- Physical inactivity
How to Reduce Chronic Inflammation
The top causes of chronic inflammation are linked to stress, Bhatia says. “(Stress) plays a direct role (in) how much inflammation we’ve got in our bodies."
Stress Management
To manage the stress linked to inflammation, Bhatia recommends breath work. “There are many different types of breath work, but you want to breathe all the way down to your diaphragm and blow that back out any time you’re starting to get anxious or stressed,” she said.
Humming, quality sleep, acupuncture, massages and exercise are other ways you can calm your nervous system, she added.
Nutrition
Bhatia notes that the kitchen is often the best place to start to manage chronic inflammation
She suggests keeping a 24-hour food diary to track how much sugar, salt and processed food you're eating.
Look over your log and select two nutrition areas that might be contributing to your inflammation, and cut them out for two to three weeks to see if you feel better. Meat, dairy and gluten, she says, “can be a tipping point for inflammation,” and often people will find that they do better when they limit their intake.
Experts agree that ultra-processed foods, foods high in added sugars and saturated fat, can increase inflammation, TODAY.com previously reported. Foods with omega-3 fatty acids, and plant-based foods including vegetables, fruit, whole grains, nuts, beans, seeds and legumes can help to reduce it.
Bhatia recommended "eating the rainbow," including fresh, colorful fruits and vegetables, and lean meats. She also highlighted probiotic-rich foods including yogurt and kefir.
An anti-inflammatory diet can help address chronic inflammation, and it’s a generally nutritious eating protocol that’s been associated with fewer health issues and longevity, TODAY.com previously reported.
These are some anti-inflammatory foods that can help:
- Blackberries
- Olive oil
- Cinnamon
- Brussels sprouts
- Garlic
- Strawberries
- Leafy greens, such as spinach, kale and arugula
- Turmeric
- Dark yellow vegetables
- Fatty fish
- Whole grains
- Yogurt
- Fermented vegetables
This article was originally published on TODAY.com
