Inflammation and women’s health: What your immune system is really telling you

Have you ever had a stretch of days where you just feel… off? Maybe you’re more tired than usual, your digestion feels unsettled, or your skin is flaring up for no obvious reason. Nothing extreme, but you can tell your body’s not happy. Often, that “off” feeling is your immune system sending you a signal - and at the heart of it lies inflammation.

Table of contents

1. What inflammation actually is

2. Acute vs chronic inflammation

3. Why chronic inflammation is on the rise

4. Everyday triggers of inflammation

5. How the immune system sometimes gets confused

6. Simple ways to support your immune system

What is inflammation, really?

Inflammation often gets painted as the enemy, but it’s not that simple. In fact, inflammation is your body’s built-in defence mechanism. When you get a cut or a sore throat, your immune system releases chemical messengers that call in immune cells. These cells arrive like a clean-up crew: destroying pathogens, removing damaged tissue, and starting repair.

That redness after a scrape or soreness post-workout? That’s acute inflammation - short-lived and essential for healing. The problem comes when inflammation never properly switches off. That’s when it becomes chronic.

Acute vs chronic inflammation

Acute inflammation = helpful, short-term, and part of recovery.

Chronic inflammation = ongoing, low-grade, and potentially harmful.

Think of chronic inflammation as leaving a small fire smouldering in the background. It doesn’t cause obvious issues straight away, but over time, it can damage healthy tissues. Research has linked chronic inflammation to heart disease, diabetes, autoimmune conditions, and even mood disorders like anxiety and depression.

🌍 The World Health Organisation calls chronic inflammatory diseases the biggest threat to human health worldwide.

Why chronic inflammation is on the rise

Modern life piles on a lot of small stressors that add up. Processed foods high in refined sugars and trans fats, lack of sleep, ongoing stress, environmental toxins, and even hormonal imbalances can all tip the immune system into overdrive.

And it’s not just physical stressors. Emotional stress - from work deadlines, relationship struggles, or fertility challenges - also raises inflammatory markers in the body. Feeling “wired but tired” isn’t just in your head; it’s your immune and nervous systems stuck in overdrive.

💡 Quick fact: 70–80% of your immune cells live in your gut. That’s why gut health and inflammation are so tightly linked.

When the immune system gets it wrong

Your immune system is clever: it remembers past infections and allergens to protect you in the future. But sometimes, it misfires.

In autoimmune diseases like Hashimoto’s thyroiditis, lupus, or rheumatoid arthritis, the immune system mistakenly attacks healthy tissues, fuelling ongoing inflammation. Allergies are another case: harmless triggers like pollen or peanuts get flagged as dangerous, and the body over-reacts with an inflammatory response.

Science is still unpacking why these errors happen, but genetics, hormones, gut health, and chronic stress all play a role.

How to support your immune system (without extremes)

The good news: your immune system doesn’t need harsh detoxes or expensive hacks. It thrives on consistency, balance, and compassion.

• Feed your gut: A varied, fibre-rich diet with plenty of vegetables, whole grains, and fermented foods helps calm inflammation and support your hormones at the same time.

• Move gently, often: Walking, yoga, and strength training can all lower inflammatory markers. You don’t need high-intensity workouts unless they feel good for you.

• Prioritise rest: Even one poor night’s sleep raises inflammatory chemicals the next day. Think of sleep as your immune system’s daily reset.

• Manage stress (in doable ways): Whether it’s journaling, deep breathing, therapy, or cuddling your dog, your immune system listens to your emotional state.

  
  

🫶 Important reminder: Stress management should never be another source of stress. If your plate feels too full, it’s okay to ask for help or put some responsibilities down. Small steps count.

Inflammation isn’t the enemy, imbalance is

Inflammation itself is not bad. It’s your body trying to protect you. Problems arise when the response doesn’t shut down, or when the immune system attacks the wrong target. By supporting your gut, sleep, stress resilience, and movement, you can help your immune system respond appropriately - protecting you when needed, and standing down when it’s time to rest.

So the next time you’re feeling off, don’t dismiss it. Your body might just be whispering for some extra care.

Key takeaways

• Inflammation is a normal part of healing, but chronic inflammation can contribute to long-term health issues.

• Lifestyle factors like diet, stress, sleep, and gut health play a huge role in how your immune system behaves.

• Supporting your gut, resting well, moving regularly, and managing stress can calm unnecessary inflammation.

• Balance, not perfection, is what helps your immune system thrive.

References:

Ferenčík, M., Štvrtinová, V., Hulín, I., & Novák, M. (2007). Inflammation — a lifelong companion. Folia Microbiologica, 52(2).

https://doi.org/10.1007/bf02932155

Krejsek, J. (2019). Defensive and damaging inflammation: basic characteristics. Vnitrni Lekarstvi, 65(2), 76–80.

https://pubmed.ncbi.nlm.nih.gov/30909696/

Laroux, F., Stephen. (2004). Mechanisms of inflammation: the good, the bad and the ugly. Frontiers in Bioscience, 9(1-3), 3156.

https://doi.org/10.2741/1468