Inflammation is the body’s natural defence mechanism, but when it becomes chronic, it can silently damage nearly every system in your body.

Many women experience inflammation without realising it, blaming symptoms on stress, ageing, hormones or “just being busy”.

But long-term inflammation is linked with weight gain, fatigue, digestive issues, joint pain, autoimmune conditions, heart disease, metabolic syndrome, and even accelerated ageing.

The good news? Once you recognise the signs, you can take simple, powerful steps to calm inflammation and support your long-term health, energy and wellbeing.

Below are the 10 most common signs of inflammation, what they mean, and how to reduce them. (P.S on the Zing Wellbeing program and plans we have anti inflammatory meal plans plus our recipes are all geared towards high protein, gut health boosting and anti inflammatory - you can join the program here) 

1. Persistent bloating or gut discomfort

Ongoing bloating, irregular bowel movements, constipation, diarrhoea, and abdominal discomfort can be strong indicators of gut inflammation. An inflamed gut affects digestion, nutrient absorption and even hormone balance.

Why it matters: The gut is home to 70% of the immune system. When inflamed, it can trigger whole-body inflammation.
What helps: Increase fibre gradually, include probiotics and prebiotics, reduce processed foods, and avoid trigger foods like excess sugar, alcohol and deep-fried foods.

You may also want to try our 3-in-1 GUT formula which is getting INSANE reviews and is transforming women's bloating and gut health - you can see the shop here

2. Constant fatigue or low energy

If you feel tired regardless of sleep, inflammation may be driving internal stress on your cells and reducing mitochondrial efficiency.
Why it matters: Chronic inflammation forces your body into “fight mode”, draining your energy reserves.
What helps: Prioritise whole foods, manage blood sugar, include daily movement, and improve sleep quality.

3. Joint pain, stiffness or aching muscles

Inflammation often shows up as pain in knees, hands, back or shoulders, or as morning stiffness that improves once you move around.
Why it matters: It can signal early arthritis, hormonal inflammation or autoimmune issues.
What helps: Anti-inflammatory foods (berries, olive oil, turmeric, leafy greens), regular mobility work, strength training and reducing inflammatory foods.

4. Weight gain or difficulty losing weight

Inflammation disrupts insulin, cortisol and appetite hormones. This makes your body store more fat—especially around the tummy.
Why it matters: Chronic inflammation and visceral fat feed each other, increasing long-term disease risk.
What helps: Reduce ultra-processed foods, increase protein, drink enough water, manage stress and prioritise sleep.

5. Frequent headaches or migraines

Inflammation in the blood vessels or nervous system can lead to recurring headaches or migraines.
Why it matters: Can indicate hormonal imbalance, high stress or inflammatory triggers.
What helps: Hydration, magnesium-rich foods, reducing alcohol and artificial sweeteners, and identifying food triggers.

6. Skin flare-ups or slow healing

Acne, eczema, psoriasis, rosacea, rashes or slow wound healing often come back to systemic inflammation.
Why it matters: Your skin is a window into internal health, especially gut health.
What helps: Omega-3s, antioxidant-rich foods, reducing dairy (for some), balancing gut bacteria and eliminating inflammatory oils.

7. Brain fog or difficulty concentrating

Inflammation affects neurotransmitter balance and blood flow to the brain.
Why it matters: Linked with cognitive decline, hormonal changes and poor gut health.
What helps: Prioritise sleep, manage stress, increase omega-3s, and support gut health daily.

8. Swelling, puffiness or fluid retention

Puffy face, swollen fingers, ankles or general water retention often point to inflammatory responses.
Why it matters: Could indicate lymphatic congestion, high sodium intake, or systemic inflammation.
What helps: Reduce salt, increase hydration, include potassium-rich foods (spinach, bananas, avocado) and daily movement.

9. Mood changes or increased anxiety

Inflammation influences brain chemistry, affecting serotonin and dopamine levels.
Why it matters: Research shows a strong link between inflammation and depression or anxiety.
What helps: Protein-rich meals, anti-inflammatory foods, magnesium, stable blood sugar and stress-management techniques.

10. Recurring infections or feeling rundown

If you catch every cold or feel run down often, your immune system may be overwhelmed.
Why it matters: Chronic inflammation weakens immune defences over time.
What helps: Sleep, zinc, vitamin C, gut health support, sunlight, and avoiding excessive alcohol and processed foods.

Why chronic inflammation is dangerous

Short-term inflammation protects you. But long-term inflammation damages you.

Chronic inflammation is associated with:

• heart disease

• diabetes and insulin resistance

• autoimmune conditions

• obesity

• metabolic syndrome

• depression and anxiety

• gut disorders

• hormonal imbalances

• accelerated ageing

• osteoporosis

• certain cancers

This is why reducing inflammation is one of the most powerful steps you can take for long-term health, especially for women during perimenopause and menopause when inflammation naturally increases.

Practical ways to reduce inflammation

These evidence-backed habits can rapidly bring down inflammation and improve your energy, mood and overall health.

1. Prioritise anti-inflammatory foods

Include more:

• leafy greens

• berries and colourful vegetables

• extra virgin olive oil

• fatty fish

• turmeric and ginger

• nuts and seeds

• wholegrains (if tolerated)

• legumes

2. Reduce high-inflammatory foods

Minimise:

• processed foods

• sugary snacks

• excess alcohol

• white bread and pastries

• deep-fried foods

• processed meats

• cheap vegetable oils

3. Support your gut daily

A healthy gut keeps inflammation low. Focus on:

• high-fibre foods

• fermented foods

• prebiotic fibre (like SunFiber® in the GUT product)

• quality probiotics

• drinking enough water

4. Improve sleep quality

Poor sleep increases inflammatory markers within 24 hours. Aim for 7–9 hours with consistent routines.

5. Manage stress levels

Chronic stress triggers inflammation. Support your nervous system with:

• meditation

• breathwork

• journaling

• nature walks

• stretching

6. Move your body daily

Movement is one of the strongest anti-inflammatory tools. Aim for:

• 30 minutes of walking

• 2–3 days of strength training

• mobility work

• stretching

7. Maintain a healthy weight

Losing even 5% of body weight significantly reduces inflammatory markers.

P.S we have lots of weight loss meal plans in the Zing Wellbeing app 

8. Stay hydrated

Your body needs water to flush inflammatory by-products.

Inflammation is a powerful messenger.

Instead of ignoring the signs, use them as motivation to take control of your health.

With the right foods, movement, sleep and daily habits, you can dramatically reduce inflammation, restore energy, balance hormones and strengthen your long-term wellbeing.

And you can join the Zing Wellbeing app here for full access to all our plans