Hidden Triggers Keeping Your Inflammation High (And How to Spot Them)
Hi friends,
If you’ve been doing all the “right” things, eating healthy, moving your body, trying to manage stress but still feel inflamed, exhausted, or not quite yourself… you’re not alone.
Sometimes the things keeping our inflammation high are small habits or hidden triggers we don’t even realize are there. And the more I talk to women over 45, the more I hear this same story:
“I thought I was eating well, but my body still hurts.”
“My labs say everything’s normal, but I feel so exhausted.”
“I’m tired all the time, and I can’t figure out why.”
If that sounds familiar, I hope today’s gentle reminders help you connect some dots. Let’s look at a few everyday triggers that might be sneaking under your radar—and how you can start shifting them gently.
1. Poor Sleep (Even If You Think You’re Getting Enough)
Sleep is one of the most powerful anti-inflammatory tools we have. But it’s not just about hours on the clock, it’s about quality.
Signs poor sleep might be a hidden trigger:
Waking up tired even after 7–8 hours
Tossing and turning at night
Waking up with joint stiffness or brain fog
Gentle ways to help:
Keep a consistent bedtime, even on weekends
Turn off screens 30–60 minutes before bed
Try a short stretching or breath-work ritual to calm your nervous system
Sometimes the most healing thing we can do is simply allow ourselves real rest.
2. Stress That’s Become “Normal”
Stress is sneaky. Many of us have carried high stress levels for so long that we don’t even recognize how tightly we’re holding tension in our bodies. Chronic stress raises cortisol, which in turn fuels inflammation.
Clues stress might be impacting your inflammation:
Feeling wired but exhausted
Trouble falling asleep despite being tired
Digestive issues like bloating or stomach cramps
Gentle ways to help:
Take 5 minutes to step outside and breathe deeply
Try journaling to release mental clutter
Schedule small moments of joy each day (a cozy cup of tea, a walk in nature, music you love)
Remember, stress relief doesn’t have to mean overhauling your life. Small moments add up.
3. Hidden Food Triggers
You may be eating what’s considered “healthy”, but your body might not agree. For some, certain foods cause low-grade inflammation even if they’re not true allergies.
Possible hidden triggers include:
Certain dairy products
Gluten, for some people
Excess sugar, even from healthy sources like dried fruit
Nightshades (like tomatoes or peppers) for sensitive folks
Gentle ways to help:
Keep a simple food and symptom journal for 1–2 weeks
Notice how you feel after meals rather than focusing on labels
Work with a practitioner if you suspect specific sensitivities
This doesn’t mean you need a restrictive diet. It’s about learning your body’s unique language.
4. Not Enough Small Daily Rituals
Sometimes what keeps inflammation high isn’t one big thing, it’s the absence of small, soothing rituals that keep our nervous system regulated.
Signs you might need more daily rituals:
Feeling “untethered” or scattered
Trouble winding down in the evening
Feeling disconnected from your body
Gentle ways to help:
Start your morning with a few stretches or a smoothie ritual
Light a candle while you journal
Pause in the afternoon for a gentle body scan and deep breaths
These small acts might seem insignificant, but over time, they can transform how your body feels.
You’re Not Doing Anything Wrong
If you see yourself in any of these triggers, please know: you’re not failing. You’re not broken. Your body is just asking for gentle adjustments and more support.
Healing chronic inflammation is rarely about one magic fix. It’s often about noticing these small patterns and giving your body permission to rest, nourish, and reset.
If this resonated with you, I’d love for us to stay connected. I share gentle daily tips and cozy wellness inspiration over on Instagram.
→ Follow me on Instagram for gentle daily tips on healing naturally.
Wishing you soft days ahead.
Diana
