What We’ll Cover:

• What is inflammation? 
• What you can do to reduce inflammation - the 6 key factors!
• Some practical tips to build into your routine

If you live with obesity, your body may be in a state of low-level inflammation. You might not even notice it, but over time it can affect your health. Let’s explore what inflammation is, why it happens, and simple steps you can take to reduce it.

What is inflammation?

Inflammation is your body’s way of protecting itself. When you get hurt, catch a bug, or come into contact with something foreign like pollen, your immune system reacts to defend you. This short-term inflammation is helpful.

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But if inflammation continues for a long time, it can become harmful. In people living with obesity, the body can stay in this “alert mode” even when it doesn’t need to. This is called chronic inflammation, and over time it can:

• Affect blood sugar and energy use
  
• Make it harder for your body to use nutrients
  
• Raise your risk of health issues like type 2 diabetes or heart disease

Think of inflammation like a volume dial. Healthy changes - like eating well, moving more, improving sleep, reducing alcohol, and quitting smoking -can turn the dial down.

How to calm inflammation

You don’t need a perfect plan. Small steps make a difference.

1. Lose weight gradually

Excess body fat, especially around the tummy, encourages inflammation. Even losing 5–10% of your weight can lower inflammatory markers in your blood.

2. Eat more anti-inflammatory foods

Certain foods help calm inflammation. Include:

• Fruits & vegetables: Aim for at least 5 portions a day. These contain antioxidants, vitamins, and polyphenols that protect your body. Examples: berries, spinach, peppers, okra, or mango.
  
• Oily fish: Salmon, mackerel, sardines, or pilchards provide Omega-3s, which fight inflammation. Aim for 2 portions per week.
  
• Nuts & seeds: Walnuts, almonds, chia, flax, and pumpkin seeds are vegetarian sources of Omega-3s. A small handful (about 30g) a few times a week is enough.
  
• Avocados, olives & olive oil: Rich in antioxidants and vitamin E. Extra virgin olive oil is best - use 1- 2 tablespoons per day.
  

3. Move your body

Gentle activity like walking, stretching, swimming, or dancing helps reduce inflammation. Both cardio and strength exercises are helpful. Start with 10 - 15 minutes a day and gradually increase.

4. Eat fewer ultra-processed foods

Crisps, sugary drinks, and ready meals can increase inflammation. Swap them for:

• Fresh fruits and vegetables
  
• Beans, lentils, and whole grains
  
• Healthy proteins like tofu, eggs, chicken, or dhal
  
  

5. Prioritise sleep

Poor sleep raises inflammatory markers. Aim for 7–9 hours of good quality sleep, maintain a regular bedtime, and address any snoring or disturbances.

6. Reduce stress

Stress affects your body internally, increasing inflammation. Mindfulness, meditation, breathing exercises, exercise, and good sleep can help calm the body’s stress response.

7. Avoid smoking and limit alcohol

Smoking and excess alcohol raise inflammation. Quitting smoking and reducing alcohol intake lowers markers of inflammation and improves sleep, energy, and mood.

Simple tips to get started

• Swap sugary drinks for water
  
• Add berries or nuts to breakfast
  
• Include vegetables in main meals
  
• Have 2 portions of oily fish per week (e.g., tinned sardines on toast with tomato)
  
• Do 2–3 strength sessions per week
  
• Practice a few minutes of mindful breathing daily
  
• Aim for 7–9 hours of sleep
  
• Have more alcohol-free days
  

Summary

Inflammation may sound worrying, but small, consistent steps can turn the volume down. You don’t have to do everything at once. Every step counts, and support is always available.