Understanding Inflammation: What It Is, Why It Happens, and How to Think About It
Inspired by Dr. Mark Hyman’s discussion on The Doctor’s Farmacy

Inflammation is one of the most common concerns people over 40 talk about — joint pain, arthritis, swelling, stiffness, autoimmune symptoms, low energy, and simply feeling “inflamed” without knowing why.

If you’ve ever been told to “eat an anti-inflammatory diet” but had no idea what that actually means, you’re not alone. The mainstream advice is vague, confusing, and often incomplete.

Recently, I listened to an episode of The Doctor’s Farmacy by Dr. Mark Hyman — a respected functional and holistic doctor who focuses on addressing root causes of chronic issues instead of masking symptoms. His explanation of inflammation is one of the clearest and most practical approaches I’ve heard.

Below is a summary of the most helpful insights so far, along with the link to the podcast so you can listen and form your own understanding.

What Is Inflammation?

Inflammation is the body’s natural defense system. It helps you heal, recover, and fight off infections.

But when inflammation becomes chronic, it can contribute to:

• arthritis

• joint pain

• autoimmune symptoms

• stiffness and swelling

• fatigue

• metabolic problems

• digestive issues

• brain fog

The issue isn’t inflammation itself — it’s the constant, ongoing triggers caused by daily lifestyle factors.

Key Insights From Dr. Mark Hyman

1. Inflammation Is Usually a Symptom of Something Deeper

Dr. Hyman explains that chronic inflammation often stems from:

• poor sleep

• chronic stress

• processed foods

• blood sugar spikes

• lack of movement

• gut imbalances

• environmental triggers

Once you understand this, inflammation starts to make more sense.

2. Processed Foods Are a Major Contributor

Ultra-processed foods disrupt the metabolism, immune system, and gut — all of which can trigger inflammation.

Common culprits include:

• sugary beverages

• packaged snacks

• fried foods

• fast food

• refined carbs

• processed meats

Simply reducing these can make an enormous difference.

3. Whole Foods Help Calm the Body

You don’t need an extreme “anti-inflammatory diet.”
Just real, whole foods like:

• vegetables

• lean proteins

• berries

• nuts and seeds

• omega-3 rich foods

• healthy fats

• herbs & spices like ginger and turmeric

Your body responds well to food that supports healing.

4. Movement Helps Lower Inflammation

Daily walking, light cardio, and strength training all help move inflammation out of the body by improving circulation, metabolic health, and joint function.

Consistency is more important than intensity.

5. Sleep Is One of the Most Powerful Tools

Poor sleep increases inflammation dramatically.
Better sleep supports hormone balance, immune function, and recovery — all of which help reduce inflammation naturally.

Why This Matters for You

Inflammation can feel confusing because people get advice without explanation. But once you understand the basics, you can make more confident, intentional choices that support long-term health.

Small habits matter.
Real food matters.
Daily movement matters.
Sleep matters.
Stress management matters.

To explore the full conversation for yourself, here’s the podcast episode:

Podcast episode:
https://podcasts.apple.com/us/podcast/the-dr-hyman-show/id1382804627?i=1000732631756

Want Help Staying Consistent?

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You don’t have to figure it out alone. One step at a time creates momentum.