top of page
Search

Why You’re Inflamed: Common Causes of Chronic Inflammation You Might Be Missing

Common Causes of Chronic Inflammation. Unhealthy gut, dysbiosis, SIBO, Leaky gut, Poor sleep, Chronic stress, Poor diet. food sensitivities, Environmental toxins. Chronic infections, Sedentary Lifestyle, Nutrient deficiencies.

(Audio #1) Why You’re Inflamed: Common Causes of Chronic Inflammation You Might Be Missing
(Audio #2) Why You’re Inflamed: Common Causes of Chronic Inflammation You Might Be Missing

Inflammation is a natural process that helps the body heal and defend itself. But when inflammation becomes chronic—lingering for months or years—it can silently fuel the development of many serious conditions, including heart disease, diabetes, autoimmune disorders, and even depression.


While many people associate chronic inflammation with obvious triggers like infections or autoimmune diseases, lesser-known causes often go unnoticed. If you’re struggling with fatigue, joint pain, brain fog, skin issues, chronic hormonal imbalances, or stubborn weight gain, hidden inflammation could be the missing piece of the puzzle.


In this post, we’ll explore some common, yet overlooked causes of chronic inflammation—and what you can do about them.


1. Poor Gut Health (Dysbiosis or Leaky Gut)

The gut is home to trillions of microbes that influence immunity, mood, and inflammation. An imbalance in gut bacteria (dysbiosis) can contribute to inflammation; in addition, a compromised gut lining ("leaky gut") can allow toxins and food particles to enter the bloodstream, triggering an immune response.

Signs: Bloating, food sensitivities, constipation, or diarrhea, fatigue after meals.

Helpful steps: Discuss the need for a comprehensive gut health assessment including a functional stool test and breath testing with a healthcare provider. See "The Digestive Deep Dive" blog post series to learn more about gut health.

2. Low-Quality Diet

A poor diet—especially one high in refined sugars, processed foods, and unhealthy fats—can promote chronic low-grade inflammation. Diets lacking in fiber, antioxidants, and essential nutrients can disrupt gut health and increase oxidative stress, both of which amplify inflammatory signaling.

Symptoms: fatigue, joint pain, bloating, brain fog, skin issues, mood swings, and weight gain.

Helpful steps: Prioritize whole foods from clean and organic sources, increase intake of colorful fruits and vegetables, choose healthy fats (like olive oil and omega-3s), reduce added sugars, and support gut health with prebiotics and probiotics.

3. Hidden Food Sensitivities

Unlike food allergies, sensitivities don’t cause immediate symptoms. Instead, they can trigger delayed low-grade inflammation that affects multiple body systems.

Common culprits: Gluten, dairy, soy, eggs, corn, certain food additives, etc.

Helpful steps: An elimination diet or food sensitivity testing under the guidance of a healthcare provider.

4. Blood Sugar Imbalances

Frequent blood sugar spikes and crashes—even in people without diabetes—can increase inflammatory markers. A diet high in refined carbs and sugars keeps insulin levels elevated and promotes oxidative stress.

Symptoms: Energy crashes, cravings, irritability, or weight gain around the midsection.

Helpful steps: Prioritizing protein and fiber at meals to stabilize blood sugar. Consider discussing testing for insulin resistance with your doctor.

5. Chronic Stress

Stress isn’t just mental—it's biochemical. When you're under constant pressure, your body pumps out cortisol and other stress hormones that can alter immune function and perpetuate inflammation.

Warning signs: Sleep issues, anxiety, frequent infections, reduced resiliency, or burnout.

Helpful steps: Meditation, breathwork, journaling, regular movement, and setting boundaries.  Consider discussing testing for cortisol imbalances with a qualified healthcare provider.

6. Environmental Toxins

Heavy metals, mold, pesticides, and air pollution can all act as irritants to your immune system. Long-term exposure—even at low levels—can be enough to contribute to chronic inflammation.

Sources: Non-organic produce, conventional cleaning products, contaminated water, synthetic fragrances, etc.

Helpful steps: Use air purifiers, drink filtered water, and choose clean personal care and home products. Environmental toxins testing may help uncover some of the accumulated toxicities.

7. Lack of Quality Sleep

Sleep is when your body performs essential repair work. Inadequate or poor-quality sleep raises inflammatory cytokines - small molecules of the immune system - and weakens immune regulation.

Watch for: Trouble falling or staying asleep, waking unrefreshed, or needing stimulants to function.

Helpful steps: Practice sleep hygiene, set a consistent bedtime, avoid screens before sleep, and keep your room cool and dark. Seek further evaluation by your doctor if symptoms persist.

8. Nutrient Deficiencies

Key nutrients like magnesium, omega-3 fatty acids, vitamin D, and antioxidants play a role in controlling inflammation. Deficiencies can impair your body’s ability to fight off inflammatory triggers.

Risk factors: Restricted or low-quality diets, gut absorption issues, lack of sun exposure, certain health conditions.

Helpful steps: Nutrient panels may help personalize your supplement or food strategy.

9. Sedentary Lifestyle or Over-Exercising

Movement is anti-inflammatory—if done in the right dose. Being sedentary increases inflammation, but so does pushing your body too hard without adequate recovery.

Balance is key: Aim for a balanced daily gentle movement like walking or yoga, and prioritize rest after intense workouts. Listen to your body.

10. Oral Health Issues

Inflammation in the mouth can spread systemically. Gum disease, cavities, or other dental and gum issues can all become sources of “silent” inflammation.

Helpful steps: Regular dental exams and cleanings, oil pulling, and using natural oral care products can support better inflammation control.

11. Unresolved Infections

Sometimes the immune system is fighting a chronic, low-grade infection—like Epstein-Barr virus (EBV), Lyme disease, or hidden gut pathogens—that keeps inflammation simmering in the background.

Helpful steps: Work with a naturopathic or functional medicine provider to test for chronic infections if symptoms are unexplained or persistent.


Final Thoughts

If you feel like your body is constantly "on fire," but standard lab tests look “normal,” it may be time to look deeper. Chronic inflammation isn’t always loud—it can be a whisper that becomes a roar over time. Identifying and addressing the root causes is key to reclaiming energy, mental clarity, and long-term health.


Disclaimer: The information provided in this article is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or health care regimen.


References

  1. Calder PC, Bosco N, Bourdet-Sicard R, et al. Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing Res Rev. 2017;40:95-119. doi:10.1016/j.arr.2017.09.001

  2. Fasano A. Zonulin and its regulation of intestinal barrier function: The biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011;91(1):151-175. doi:10.1152/physrev.00003.2008

  3. Deopurkar R, Ghanim H, Friedman J, et al. Differential effects of cream, glucose, and orange juice on inflammation, endotoxin, and the expression of Toll-like receptor-4 and suppressor of cytokine signaling-3. Diabetes Care. 2010;33(5):991-997. doi:10.2337/dc09-1929

  4. Galland L. Diet and inflammation. Nutr Clin Pract. 2010;25(6):634-640. doi:10.1177/0884533610385703

  5. Esmaillzadeh A, Kimiagar M, Mehrabi Y, Azadbakht L, Hu FB, Willett WC. Dietary patterns and markers of systemic inflammation among Iranian women. J Nutr. 2007;137(4):992-998. doi:10.1093/jn/137.4.992

  6. Giugliano D, Ceriello A, Esposito K. The effects of diet on inflammation: Emphasis on the metabolic syndrome. J Am Coll Cardiol. 2006;48(4):677-685. doi:10.1016/j.jacc.2006.03.052

  7. Fasano A, Catassi C. Clinical practice. Celiac disease. N Engl J Med. 2012;367(25):2419-2426. doi:10.1056/NEJMcp1113994

  8. Volta U, De Giorgio R. New understanding of gluten sensitivity. Nat Rev Gastroenterol Hepatol. 2012;9(5):295-299. doi:10.1038/nrgastro.2012.15

  9. Skodje GI, Sarna VK, Minelle IH, et al. Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity. Gastroenterology. 2018;154(3):529-539.e2. doi:10.1053/j.gastro.2017.10.040

  10. Vojdani A. The role of delayed food allergy in the development of autoimmune disease. Expert Rev Clin Immunol. 2009;5(6):657-667. doi:10.1586/eci.09.54

  11. Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: A double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106(3):508-514. doi:10.1038/ajg.2010.487

  12. Esposito K, Nappo F, Marfella R, et al. Inflammatory cytokine concentrations are acutely increased by hyperglycemia in humans: Role of oxidative stress. Circulation. 2002;106(16):2067-2072. doi:10.1161/01.CIR.0000034509.14906.AE

  13. Ceriello A, Motz E. Is oxidative stress the pathogenic mechanism underlying insulin resistance, diabetes, and cardiovascular disease? The common soil hypothesis revisited. Arterioscler Thromb Vasc Biol. 2004;24(5):816-823. doi:10.1161/01.ATV.0000122852.22604.78

  14. Monnier L, Mas E, Ginet C, et al. Activation of oxidative stress by acute glucose fluctuations compared with sustained chronic hyperglycemia in patients with type 2 diabetes. JAMA. 2006;295(14):1681-1687. doi:10.1001/jama.295.14.1681

  15. O’Keefe JH, Gheewala NM, O’Keefe JO. Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health. J Am Coll Cardiol. 2008;51(3):249-255. doi:10.1016/j.jacc.2007.10.016

  16. Park YM, Heden TD, Liu Y, et al. A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes. J Nutr. 2015;145(3):452-458. doi:10.3945/jn.114.202549

  17. Spruss A, Kanuri G, Stahl C, et al. Metformin protects against the development of fructose-induced steatosis in mice: role of the intestinal barrier function. Lab Invest. 2012;92(7):1020-1032. doi:10.1038/labinvest.2012.63

  18. Slavich GM, Irwin MR. From stress to inflammation and major depressive disorder: A social signal transduction theory of depression. Psychol Bull. 2014;140(3):774-815. doi:10.1037/a0035302

  19. Black PH. The inflammatory consequences of psychologic stress: Relationship to insulin resistance, obesity, atherosclerosis and diabetes mellitus, type II. Med Hypotheses. 2006;67(4):879-891. doi:10.1016/j.mehy.2006.04.008

  20. Segerstrom SC, Miller GE. Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychol Bull. 2004;130(4):601-630. doi:10.1037/0033-2909.130.4.601

  21. McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998;338(3):171-179. doi:10.1056/NEJM199801153380307

  22. Dhabhar FS. Effects of stress on immune function: The good, the bad, and the beautiful. Immunol Res. 2014;58(2-3):193-210. doi:10.1007/s12026-014-8517-0

  23. Bhasin MK, Dusek JA, Chang BH, et al. Relaxation response induces temporal transcriptome changes in energy metabolism, insulin secretion and inflammatory pathways. PLoS One. 2013;8(5):e62817. doi:10.1371/journal.pone.0062817

  24. Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017;86:152-168. doi:10.1016/j.psyneuen.2017.08.008

  25. Genc S, Zadeoglulari Z, Fuss SH, Genc K. The adverse effects of air pollution on the nervous system. J Toxicol. 2012;2012:782462. doi:10.1155/2012/782462

  26. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763

  27. Heusinkveld HJ, Wahle T, Campbell A, et al. Neurodegenerative and neurological disorders by small inhaled particles. Neurotoxicology. 2016;56:94-106. doi:10.1016/j.neuro.2016.07.007

  28. Maqbool F, Mostafalou S, Bahadar H, Abdollahi M. Review of endocrine-disrupting chemicals in the pathogenesis of insulin resistance: A focus on mechanisms of action. Environ Sci Pollut Res Int. 2016;23(3):2290-2314. doi:10.1007/s11356-015-5321-1

  29. Linghu D, Zhu Z, Zhang D, et al. Diethylhexyl phthalate induces immune dysregulation and is an environmental immune disruptor. J Hazard Mater. 2024;480:136244. doi:10.1016/j.jhazmat.2024.136244

  30. Sun L, Fan J, Song G, et al. Exposure to phthalates is associated with grip strength in US adults. Ecotoxicol Environ Saf. 2021;209:111787. doi:10.1016/j.ecoenv.2020.111787

  31. Gallo M, Ferrara L, Perrone P, et al. Exposure to household cleaning products, exhaled nitric oxide, and lung function in children with asthma. Pediatr Allergy Immunol. 2016;27(3):271-276. doi:10.1111/pai.12527

  32. Valko M, Morris H, Cronin MT. Metals, toxicity and oxidative stress. Curr Med Chem. 2005;12(10):1161-1208. doi:10.2174/0929867053764635

  33. Straus DC. Molds, mycotoxins, and sick building syndrome. Toxicol Ind Health. 2004;20(6-10):113-124. doi:10.1191/0748233704th200oa

  34. Mostafalou S, Abdollahi M. Pesticides and human chronic diseases: Evidences, mechanisms, and perspectives. Toxicol Appl Pharmacol. 2013;268(2):157-177. doi:10.1016/j.taap.2013.01.025

  35. Irwin MR, Olmstead R, Carroll JE. Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biol Psychiatry. 2016;80(1):40-52. doi:10.1016/j.biopsych.2015.05.014

  36. Calder PC. Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? Br J Clin Pharmacol. 2013;75(3):645-662. doi:10.1111/j.1365-2125.2012.04374.x

  37. Chacko SA, Song Y, Nathan L, et al. Relations of dietary magnesium intake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort: The Multi-Ethnic Study of Atherosclerosis (MESA). Am J Clin Nutr. 2010;93(2):437-445. doi:10.3945/ajcn.110.002451

  38. Gombart AF, Pierre A, Maggini S. A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients. 2020;12(1):236. doi:10.3390/nu12010236

  39. Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol. 2011;11(9):607-615. doi:10.1038/nri3041

  40. Pedersen BK. Anti-inflammatory effects of exercise: Role in diabetes and cardiovascular disease. Eur J Clin Invest. 2017;47(8):600-611. doi:10.1111/eci.12781

  41. Ploeger HE, Takken T, de Greef MH, Timmons BW. The effects of acute and chronic exercise on inflammatory markers in children and adults with a chronic inflammatory disease: A systematic review. Exerc Immunol Rev. 2009;15:6-41.

  42. Hamer M, Stamatakis E. Sedentary behavior and risk of future depression in middle-aged and older adults: Longitudinal evidence from the English Longitudinal Study of Ageing. Br J Psychiatry. 2014;205(4):357-362. doi:10.1192/bjp.bp.114.144832

  43. Suzuki K. Cytokine response to exercise and its modulation. Antioxidants (Basel). 2018;7(1):17. doi:10.3390/antiox7010017

  44. Slade GD. Inflammatory mediators of periodontal disease: Cytokines and matrix metalloproteinases. J Periodontol. 1994;65(5):478-486. doi:10.1902/jop.1994.65.5.478

  45. Raison CL, Capuron L, Miller AH. Cytokines sing the blues: Inflammation and the pathogenesis of depression. Trends Immunol. 2006;27(1):24-31. doi:10.1016/j.it.2005.11.006



©2025 by Nazanin Safaei, ND, MS

©2023 by Vivid Health Naturopathic.

bottom of page