5 Everyday Habits That Could Be Causing Inflammation (and What to Do Instead)
Is Silent Inflammation Holding You Back from Better Health?
You may not feel it.
You may not see it.
But chronic, low-grade inflammation could be quietly causing harm in your body.
For many women, this hidden inflammation could be one of the reasons why it’s harder to lose weight, balance hormones, reduce belly fat, manage diabetes, or feel energised through the day.
I’ve seen it in women going through menopause. Many women eating “healthy,” avoiding junk food, doing everything they thought was right, yet still struggling with fatigue, joint pain, high cholesterol, or rising blood sugar levels.
What Is Inflammation?
Inflammation is part of your body’s natural defence system. When you have an injury, infection, or illness, your immune system creates inflammation to help you heal.
But when that response doesn’t switch off, and inflammation becomes chronic, it starts to do more harm than good.
Over time, low-grade inflammation may lead to:
- Weight gain, especially around the belly
- Insulin resistance and type 2 diabetes
- High blood pressure or cholesterol
- Persistent tiredness or poor sleep
- Hormonal imbalances
- Joint pain, arthritis or autoimmune issues
- Increased risk of heart disease and even some cancers
And here’s what makes it tricky: chronic inflammation doesn’t always come with obvious symptoms. But the damage builds slowly, year after year.
5 Everyday Habits That May Be Causing Inflammation
Even without realising it, some of your daily habits might be making inflammation worse. Here are five common ones I see often, especially in women in midlife:
1. Skipping meals or erratic eating
Long gaps between meals or irregular eating times can cause blood sugar highs and lows. This leads to higher cortisol (the stress hormone), which may over time increase inflammation in the body.
2. Too much sugar, even the ‘healthy’ kind
Whether it’s white sugar, jaggery, or dates, excess sugar, natural or not, can spike insulin and promote inflammation. Portions matter, even with so-called “healthy” options.
3. Eating ultra-processed foods
Ready-made snacks, fried namkeen, packaged meals, biscuits, and sugary drinks are common in many homes. But these often contain harmful oils, preservatives, and emulsifiers that affect gut health and can cause inflammation.
4. Poor sleep
Lack of quality sleep can increase inflammatory markers like IL-6 and CRP, affect hormones like especially oestrogen and insulin, both of which are already changing during perimenopause.
5. Constant stress
High stress has real impact on your body. When cortisol stays high for too long, it can lead to inflammation, digestive issues, poor sleep, and weight gain around the middle.
Is Inflammation Affecting You?
Do you have any of these signs/symptoms?
- Feeling bloated or tired most days
- Gaining weight around your belly despite “eating well”
- Struggling with brain fog, poor sleep, or achy joints
- Getting blood test results showing higher sugar, cholesterol, or pressure levels
If so, inflammation could be a root cause.
You can take steps to reduce it, starting with small daily changes in your food, sleep, stress levels, and movement.
Want to Know if Inflammation is Affecting You?
There are some simple blood tests that can be done by your doctor.
CRP (C-reactive protein) – a marker of inflammation
ESR (Erythrocyte Sedimentation Rate) – another marker
HbA1c – to assess long-term blood sugar control
Fasting insulin – can reveal early insulin resistance
Vitamin D – low levels are common and linked to inflammation
Liver function tests (ALT, AST) – may indicate hidden inflammation
Ask your GP about getting tested.
If you’re seeing signs of inflammation or just want to feel more energised, supported, and in control of your health, I’d love to help.
You don’t need to follow extreme diets.
You don’t need to cut out your favourite foods.
But you do need a step-by-step plan that fits into your life and helps you.
Email me at sujata@optimum-nutrition.org if you’d like to discuss your symptoms and goals
Or follow me on Instagram and Facebook for regular tips and support on how to reduce inflammation, support hormones, and feel your best, especially during perimenopause and beyond.
