You might not see it. You might not even realise it’s happening. But chronic, low-grade inflammation could be silently affecting your body every day, making it harder to lose weight, support your hormones, manage blood sugar, or even get through the day with steady energy levels.
This is something I have seen, with women going through menopause or struggling with health issues like belly fat, high cholesterol, pre-diabetes, joint pain, or exhaustion.
And here's the frustrating part: You might think you’re doing everything right. Eating “healthy”. Staying active. Avoiding junk food. But some daily habits, even ones that seem harmless, might be increasing inflammation in your body without you realising.
What Is Inflammation, and Why Does It Matter?
Inflammation is your body’s natural defence mechanism. It’s meant to protect you when you're injured or fighting an infection, part of your immune system’s response to damage.
But when inflammation becomes chronic, meaning it stays activated even when there’s no infection or injury, it begins to cause harm instead of healing.
Over time, this ongoing inflammation can lead to serious health problems, including:
Weight gain (especially around the belly)
Insulin resistance and type 2 diabetes
High blood pressure or high cholesterol
Fatigue and disrupted sleep
Arthritis, joint pain, and autoimmune issues
Hormonal imbalances
Increased risk of heart disease and stroke
In fact, chronic inflammation has been recognised as a common underlying factor in many diseases, including cardiovascular disease, diabetes, and even certain cancers.
5 Common Habits That May Be Increasing Inflammation:
Skipping Meals or Eating Erratically
When you go long periods without eating or eat at inconsistent times, your blood sugar can spike and crash. This leads to elevated cortisol (your stress hormone), which over time has been shown to raise levels of inflammatory markers like C-reactive protein (CRP).
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Too Much Sugar, Even the “Healthy” Kind
Natural sugars like honey, jaggery, or dates can be part of a healthy diet, but if you’re eating them regularly in high amounts, they behave like other added sugars in the body, promoting inflammation and insulin resistance.
Relying on Ultra-Processed Foods
Many processed or packaged foods contain artificial additives, oils, emulsifiers, and preservatives that may disrupt gut health. Studies have found a strong association between ultra-processed food consumption and markers of inflammation.
Not Sleeping Enough or Poor Sleep Quality
Research shows that insufficient or poor-quality sleep increases levels of inflammatory markers like IL-6. It can also reduce insulin sensitivity and affect appetite regulation, contributing to further inflammation and metabolic disruption.
Being Stressed
You might feel like you’re functioning and getting through the day, but ongoing stress affects your hormones. Elevated cortisol over time disrupts digestion, sleep, immune function, and is linked to increased inflammation levels.
Inflammation Makes Everything Harder
If you're wondering why:
You’re gaining weight, especially around your middle
You feel puffy, sluggish, or tired all the time
Your blood sugar, blood pressure, or cholesterol are rising
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Inflammation might be playing a bigger role than you realise. It slows your metabolism. It disrupts your hormones. And it increases the risk of long-term conditions like diabetes, cardiovascular disease, and autoimmune disorders.
But here’s what I want you to know: you CAN make a change with some simple steps.
Sujata Din is a Certified Health Coach and Certified Professional Cancer Coach. In this regular column for iGlobal, she offers some special insights, from useful wellness tips to recipes for creations that are not only delicious but also healthy.