The Impact of Inflammation on Metabolism: How Diet and Exercise Can Help

Inflammation is a natural process that plays a vital role in the body's response to injuries and infections. In the short term, inflammation is beneficial, as it promotes healing and protects us from harm. For instance, when we encounter an invader like a virus, our body may develop a fever to help fight it off. However, when inflammation persists for an extended period, it can become detrimental and contribute to the development of chronic diseases.

Long-term, or chronic, inflammation can manifest through symptoms such as stomach pain, chest pain, ongoing fatigue or insomnia, recurrent fever, joint pain or stiffness, mouth sores, skin rashes, mental health issues like depression and anxiety, gastrointestinal problems such as diarrhea, acid reflux, or constipation, unexplained weight changes, and frequent infections.

Chronic inflammation is often associated with autoimmune diseases such as lupus, rheumatoid arthritis, and ankylosing spondylitis. In these conditions, the immune system mistakenly targets healthy cells and tissues, failing to distinguish them from harmful invaders. This misdirected response triggers ongoing inflammation that the body cannot resolve effectively.

Unfortunately, long-term inflammation can have a negative impact on our metabolism. It increases the risk of developing things like type 2 diabetes, nonalcoholic fatty liver disease, cardiovascular disease, and fat accumulation. This process of metabolic inflammation has been termed metaflammation. 

Tailoring a Weight Management Plan 

Unwanted weight gain caused by inflammation can be especially frustrating, but understanding how to address it is essential. While many believe that restricting calories and engaging in high-intensity exercise are the keys to weight loss, the reality can be quite different. Instead, focusing on an anti-inflammatory diet and low-impact exercise is often more effective. One of the most recommended diets for reducing inflammation is the Mediterranean diet, which emphasizes the consumption of nutrient-dense foods. 

This approach encourages consuming a wide variety of fruits and vegetables (aim for at least five servings per day), whole grains such as whole wheat, barley, oats, and bulgur, and protein sources like seafood, beans, peas, nuts, and seeds (try to aim for at least 2-3 servings of fish per week). Healthy oils and fats, including olives, avocados, and olive oil, should be included in moderation (up to five servings per day). Additionally, it’s essential to identify and avoid foods that trigger allergies or sensitivities, as these can exacerbate inflammation.

A 2020 systematic review highlights that exercise has a substantial effect on inflammation markers. They found that inflammation markers were higher after intense physical activity. To help manage inflammation, consider incorporating low-impact exercises such as walking, swimming, yoga, or pilates. Listening to your body and avoiding overexertion is crucial when adding exercise to your routine.  

Before making any changes to your diet or exercise routine, consult with your healthcare professional for personalized guidance. Setting realistic goals and taking small, manageable steps can make a significant difference. Sustainable, gradual progress is often more beneficial than rapid changes that may not last. 

1. _{Cerqueira, É., Marinho, D. A., Neiva, H. P., & Lourenço, O. (2020). Inflammatory Effects of High and Moderate Intensity Exercise-A Systematic Review. Frontiers in physiology, 10, 1550. https://doi.org/10.3389/fphys.2019.01550} 

2. _{Charles-Messance, H., Mitchelson, K. A. J., De Marco Castro, E., Sheedy, F. J., & Roche, H. M. (2020). Regulating metabolic inflammation by nutritional modulation. The Journal of allergy and clinical immunology, 146(4), 706–720. https://doi.org/10.1016/j.jaci.2020.08.013} 

3. _{Inflammation: What you need to know. Cleveland Clinic. (2025b, July 3). https://my.clevelandclinic.org/health/symptoms/21660-inflammation} 

4. _{Xiang, Y., Zhang, M., Jiang, D., Su, Q., & Shi, J. (2023). The role of inflammation in autoimmune disease: a therapeutic target. Frontiers in immunology, 14, 1267091. https://doi.org/10.3389/fimmu.2023.1267091}