How inflammation effects your energy (and what you can do about it)

Do you ever feel sluggish, even after a good night’s sleep?

Or find yourself tired all the time, even on days when you haven’t done much?

The culprit behind that constant exhaustion might not be your schedule; it could have a root cause inside your body.

Let’s talk about inflammation, and how it can secretly drain your energy.

What Is Inflammation?

Inflammation is your body’s natural defence system kicking into gear.

It happens when your immune system detects a threat, like an infection or injury, and goes to work to fight it off and repair the damage. Think of it as your body’s first responder.

However, while inflammation is super helpful in the short term, it can become a problem when it sticks around for too long. Instead of helping, it starts to cause more harm than good, leaving you feeling tired and run down, no matter how much rest you get.

The Two Types of Inflammation

There are two types of inflammation, and understanding the difference can help you figure out what’s really going on:

Acute Inflammation: This is the quick, short-term kind. It happens when you get a cut, scrape, or small infection. You might notice redness, swelling, or warmth in the affected area. Your body sends immune cells to the site to start the healing process, which usually happens fast.

Chronic Inflammation: This is the type of inflammation that sticks around for weeks, months, or even years. It can happen because of ongoing infections, autoimmune diseases (where the immune system attacks healthy tissue), or long-term exposure to harmful things like pollution or smoking. Unlike acute inflammation, chronic inflammation isn’t always obvious. But it can have bigger, long-term effects, contributing to conditions like arthritis, diabetes, and heart disease and draining your energy.

Why Inflammation Makes You So Tired

So, how does inflammation leave you feeling so exhausted?

It all comes down to how your body uses energy when it’s dealing with a threat.

It’s a Lot of Work

When your immune system is busy fighting off an infection or repairing tissue, it uses lots of energy. That means less energy is left over for everything else, like thinking clearly or just going about your day.

SOS Signals

Your body sends out cytokines, which are tiny messenger molecules that act like an SOS signal.

These summon immune cells to the site of the problem. But when cytokines are constantly active during chronic inflammation, they put extra strain on your system, leaving you feeling drained.

Overworked Energy Factories

Inside your cells, there are little structures called mitochondria.

These are like your body’s energy factories, taking the food you eat and turning it into fuel.

But inflammation puts extra pressure on your mitochondria, making them less efficient. Imagine a car running on low fuel or with an overheated engine, it can’t perform as well, and neither can your body.

The Long-Term Effects of Chronic Inflammation

When inflammation becomes chronic, it’s not just a one-time energy drain, it can feel like your energy levels are constantly running on empty. Over time, this can make it harder to function and even lead to other health problems.

Common Causes of Chronic Inflammation

Chronic inflammation doesn’t just happen out of nowhere. There are several factors that can contribute to it, some of which might surprise you:

1. Stress:
When you’re stressed, your body releases chemicals like cortisol to help you deal with it. But if stress becomes long-term, these chemicals can keep your immune system on high alert, leading to chronic inflammation.

2. Poor Sleep:
Sleep is when your body heals and recovers. If you’re not getting enough quality sleep, your immune system can’t repair itself properly, which can lead to low-level inflammation building up over time.

3. Unhealthy Diet:
A diet full of processed foods, sugar, and unhealthy fats can trigger inflammation, especially in the gut. Over time, this can contribute to chronic inflammation and low energy levels.

4. Lack of Exercise:
Physical activity helps reduce inflammation and keeps your metabolism and immune system running smoothly. So, a sedentary lifestyle can let inflammation linger.

5. Chronic Health Conditions:
Conditions like obesity, diabetes, or autoimmune diseases can keep your body in a constant state of inflammation, draining your energy day after day.

How to Fight Inflammation and Get Your Energy Back

There is good news.

You can take steps to reduce inflammation and start feeling more like yourself again.

Here are some simple changes you can make to support your body:

1.  Eat Anti-Inflammatory Foods

Your diet plays a big role in managing inflammation. Focus on whole, nutrient-rich foods that provide antioxidants and other compounds to support your immune system. Here are some great options to include:

• Fatty fish, like salmon, mackerel, or sardines
• Leafy greens like spinach, broccoli, and kale
• Berries such as strawberries, blueberries, and raspberries
• Nuts and seeds like almonds, walnuts, and chia seeds
• Healthy fats like olive oil
• Spices like ginger and turmeric

By swapping out processed snacks for these foods, you can give your body what it needs to fight inflammation and boost energy.

2.  Prioritise Sleep

Your body needs 7–9 hours of quality sleep every night to repair itself. Make sleep a priority by sticking to a regular bedtime, avoiding screens before bed, and creating a relaxing bedtime routine.

3.  Get Moving

Exercise might be the last thing you feel like doing when you’re tired, but even gentle movement can help. Regular physical activity reduces inflammation and boosts energy. Start with small steps, like a daily walk, and gradually build up to more intense activities if you feel up to it.

4.  Manage Stress

Chronic stress is a major driver of inflammation, so finding ways to unwind is key. Activities like yoga, meditation, or even deep breathing can help lower stress levels and reduce inflammation over time.

5.  Know When to Seek Help

If you’ve tried everything and you’re still feeling constantly tired, it might be time to talk to a healthcare professional. Chronic inflammation can be tricky to diagnose, and a doctor can help you figure out what’s going on and what steps to take next.

Small Changes, Big Results

It’s easy to feel overwhelmed when you’re dealing with constant fatigue, but the key is to start small. Focus on making one or two changes at a time, whether it’s improving your diet, getting more sleep, or adding some gentle exercise to your routine. Over time, these small adjustments can add up to big improvements in your energy levels and overall well-being.

Conclusion

Inflammation might not be the first thing that comes to mind when you think about why you’re always tired, but it can be a big piece of the puzzle.

By understanding how it affects your body and making small, consistent changes to your lifestyle, you can take control and start feeling better.

Remember, your energy is worth investing in, you deserve to feel your best!