When the Body Speaks: My Journey with Inflammation and Mental Health
Inflammation is a beneficial thing—until it isn’t. It is a natural response from our immune system designed to fight off infections, protect healthy tissue, and promote healing. The trouble begins when our body enters a constant state of inflammation. This causes damage to healthy tissues, cells, and organs which, over time, leads to chronic conditions. This constant state of inflammation often exacerbates anxiety and depression, keeping the nervous system stuck in a cycle of distress.
The Turning Point: My Personal Journey
Inflammation became personal to mewhen it started to wreak havoc on my life. Around 2013, I remember peeling a clementine and placing my hand on my face to support my head. Within 15 minutes, my face was swollen and I couldn't stop sneezing. At the time I didn’t know that I was having an allergic reaction to the pesticides and dyes used to make the fruit look vibrant. This incident sparked a journey into the food I ate and the products I used.
However, by 2022, an undeniable pattern emerged. Two days after eating pizza, I would be leveled by a migraine. I went two months without it, tried it again, and suffered the worst stomach cramps, nausea, and headache of my life. By July of 2022, I had gone gluten-free. A few months later, dairy was gone, followed by peanut butter. Trust me, this was not by choice—the pain and discomfort were simply no longer worth it.
As it turned out, my body was trying to tell me something, all I needed to do was listen and research. I discovered that I had Endometriosis, a chronic inflammatory disease. I’ve come to understand my immune system as an "overworked employee." It was working so hard to fix the endo lesions that it became completely burnt out. Because it was so overtaxed, it started to attack everything—from gluten and dairy to the peanut butter I loved. I returned to the doctor in late 2024 ready to face the music and fully committed to an Anti-Inflammatory Lifestyle.
Healing the System: The 80/20 Approach
One of the most important things I learned in my Anti-Inflammatory training is that healing isn't just about taking away—it’s about adding in. I follow the 80/20 Rule: as long as 80% of what you eat is nourishing for the body, it’s okay if 20% is "good for the soul." It isn’t just about restriction; it’s about learning to reach your goals through sustainable lifestyle shifts and self-advocacy.
If you are looking to lower inflammation in your own life, here are the four pillars I focus on:
Nutrition: Focus on adding healthy nutrients rather than just restriction. If you want pizza, ensure your side of vegetables is larger than your slice.
Movement: Aim for 150 minutes of moderate-intensity exercise per week (about 30 minutes, 5 days a week). If you’re busy, try a "walking meeting" or stretching while watching your favorite show.
Environment: Control what you can. I use stainless steel pans, avoid plastics, and use apps like EWG Healthy Living or Yuka to scan for hidden toxins in products and foods.
Stress Management: Stress is a part of life, but it doesn't have to control you. For me, self-care looks like meditation, yoga, journaling, taking baths, and simply being outside.
The Results: Finding Peace
Since making the switch, the improvements have been life-altering. My anxiety is lower, my depressive symptoms have improved, my chronic pain is manageable, and my joints no longer hurt. Most importantly, I’ve found an overall sense of peace.
There is more and more research showing how gut health affects our mental health. An unhealthy gut can lead to higher anxiety, depression, and physical distress. We are a whole system, and we must treat ourselves that way.
If the idea of an anti-inflammatory lifestyle resonates with you, please bring it up in our next session. I’d be happy to incorporate these holistic tools into your treatment plan.
About the Author
Sarah Lacy, LPCC is an EMDR Specialist and Life Coach based in Rocky River, Ohio. She provides in-person support to the Lakewood, Westlake, and Bay Village communities, as well as Telehealth sessions throughout the state.
If these words resonate with you, reach out to take the next step in your healing journey.
