The Surprising Way Inflammation Shows Up in Your Energy and Mood
Most people picture inflammation as swelling, redness, or soreness. That’s one version, but it’s not the kind I see most often. The inflammation I run into in practice doesn’t usually leave visible signs. It shows up in the woman who feels foggy halfway through her workday, the mom who snaps at her kids and then feels guilty, or the person who gets eight hours of sleep but still wakes up tired.
It’s easy to chalk those things up to stress, hormones, or “just getting older.” But more often, your body is inflamed and trying to get your attention.
When Inflammation Doesn’t Look Like Inflammation
We all know the obvious signs, like a puffy ankle after you twist it, or the redness around a cut. But low-grade inflammation is trickier. It works quietly in the background, often showing up in ways you’d never think to connect to food.
One of the places it shows up most is in your brain. The blood-brain barrier acts like security, deciding what gets in and what stays out. When inflammation is high, that security slips. Things sneak through and start interfering with three systems that keep you steady:
Neurotransmitters. These are the brain’s messengers. Serotonin and dopamine regulate mood, focus, and motivation, and they drop when inflammation runs high.
Hormones. They’re your body’s balancing act, keeping stress, energy, and sleep in rhythm. Inflammation throws that rhythm off.
Mitochondria. You might remember them from science class. They really do run the show for your energy. When inflammation gums them up, your “powerhouses” can’t keep pace.
When those systems get scrambled, symptoms that feel emotional, like anxiety, irritability, or brain fog, are often rooted in physiology.
I’ve seen this play out so many times. One woman came in terrified she was losing her memory. She had sticky notes everywhere, on the fridge, the bathroom mirror, even her car, just to keep up with daily tasks. Within three weeks of cutting back on her gluten and lowering her sugar intake, she shared at her next visit how relieved she was to finally be able to read a book without losing her place, something she hadn’t been able to do in years.
Another client admitted his irritability was straining his marriage. He had already tried pushing through and even considered therapy, and while I’ll never dismiss its value, I knew we also had to calm his body first. Once he shifted toward whole foods and healthier fats, his moods leveled so noticeably that his family noticed the change before he did.
How Food Fuels or Calms the Fire
Every meal gives your body instructions. A balanced plate keeps your systems steady. Processed carbs, refined sugar, or industrial oils add static to the line. That static shows up as brain fog, fatigue, or mood swings.
Even one meal can trigger what doctors call a post-meal inflammation spike. Basically, your body is inflamed for hours afterward. That’s why you might feel groggy or edgy after fast food. It’s not just a carb crash, it’s inflammation moving through your system.
Think of Thanksgiving dinner. People often blame the turkey for that sleepy crash, but it’s really the mix of heavy carbs, sugary sides, and alcohol. That combination drives inflammation and blood sugar swings that can leave you wiped out the rest of the day.
Blood sugar is where most people notice the impact. And it’s not just what you eat, but the order you eat it in. Starting with vegetables or protein slows the rise. When carbs come last instead of first, your body handles them more smoothly. Restaurants know this, which is why bread usually comes to the table first. Quick carbs spike your blood sugar and make you hungrier, which means you often eat more overall. Flipping that order at home, with salad or protein before bread or pasta, can be the difference between steady energy and the foggy crash that follows.
And fats matter just as much. Both omega-6 and omega-3 fats are essential, but balance is key. Too many omega-6s (from oils like corn or soybean) keep the body inflamed. Omega-3s (from salmon, sardines, flax, or walnuts) help calm it down. I explain it like this: omega-6s are the traffic piling up on the freeway, and omega-3s are the exit ramps. You need both, but without enough exits, everything backs up.
The encouraging part? Your body responds quickly once you start shifting these patterns.
Turning Inflammation Around
Most people assume it will take months or years to feel better, but inflammation often tells a different story. I’ve seen clients notice clearer thinking, steadier moods, and lighter mornings within weeks of changing what’s on their plate.
The best place to start is with food. Build meals around colorful vegetables, quality proteins, healthy fats, and fruits. These choices don’t have to feel foreign. Salmon and tuna are excellent, but if fish isn’t your thing, walnuts, chia seeds, or ground flax can give similar support. Berries are powerful, but so are everyday fruits like apples or grapes. In the kitchen, olive oil is a staple. Extra virgin olive oil delivers the most anti-inflammatory benefit because it’s the first pressing and still rich in antioxidants. Avocados, a handful of almonds, or even a sprinkle of cinnamon or turmeric can all make a difference without requiring a big overhaul. It doesn’t have to be perfect. What matters is giving your body foods it knows how to use.
Beyond the food itself, there are a few practical shifts that often make a big difference:
A short reset can highlight triggers. Remove certain foods for a couple weeks, then reintroduce them slowly and watch how your body responds.
Keep meals balanced with protein, healthy fats, and complex carbs. This steadies blood sugar and prevents the energy and mood swings that inflammation thrives on.
Don’t overlook basics like hydration, fiber, and rest. They do more for calming inflammation than most people realize.
Food is always the foundation, but sometimes the body needs extra support. I’m careful with supplements because most on the market aren’t worth the money. But there are a few I return to often:
Omega-3s to balance the overload of omega-6s.
Curcumin (from turmeric) in a form your body can absorb.
Magnesium to support hundreds of processes, including sleep and stress.
Probiotics to strengthen the gut-brain connection.
Antioxidants to help clean up the free radicals inflammation leaves behind.
What surprises people most is how quickly these changes ripple out. One client expected her joint pain to ease when she shifted her diet. What she didn’t expect was her morning mood swings to disappear with it. Another told me she no longer woke up under that heavy cloud of emotion that had followed her for years.
What feels like mood swings or brain fog is often just your body asking for steadier support. And once you start giving it that, the changes can be some of the quickest you’ll ever notice.
