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Chronic Inflammation: Breaking the Cycle Through Holistic, Evidence-Informed Care
Chronic Inflammation: Breaking the Cycle Through Holistic, Evidence-Informed Care
Chronic inflammation has become one of the defining health challenges of modern life.
Unlike acute inflammation — our body’s short-term, protective response to injury or infection — chronic inflammation is a prolonged, low-grade state of immune activation. It often develops quietly, sometimes without obvious symptoms, until it begins to affect digestion, hormonal balance, mood, immunity, pain levels, and overall wellbeing.
From both a biomedical and a Traditional Chinese Medicine (TCM) perspective, long-term inflammation is rarely caused by one single factor. Instead, it emerges from a multilayered imbalance involving stress, sleep, nutrition, movement, and emotional regulation. In clinical practice, I see this pattern repeatedly — people trapped in a cycle where lifestyle pressures trigger inflammation, and inflammation makes it harder to break free from those same pressures.
Stress and the Inflammatory Cascade
Chronic stress activates the hypothalamic–pituitary–adrenal (HPA) axis, increasing cortisol and altering immune system signalling. Over time, this persistent activation reduces the body’s ability to switch off the “fight-or-flight” response. Research shows that dysregulated cortisol levels impair inflammation resolution pathways and keep the body in a heightened state of alert.
From an osteopathic viewpoint, prolonged sympathetic dominance also affects breathing patterns, tissue oxygenation, digestive function, and musculoskeletal tension — all contributing to the persistence of inflammatory states.
The Role of Sleep in Inflammation
Sleep is one of the most potent regulators of immune function. During deep sleep, the body releases cytokines involved in healing and restoration. When sleep becomes insufficient or fragmented, pro-inflammatory cytokines rise while anti-inflammatory responses decline. Clients often tell me they “just push through,” but physiology tells a different story: chronic sleep loss sensitises the nervous system, increases pain perception, elevates stress hormones, and disrupts metabolic regulation.
Nutrition: Fuel or Fire?
What we eat profoundly influences inflammatory pathways. Diets low in fibre and micronutrients and high in refined sugars, alcohol, or processed fats can increase oxidative stress, alter the gut microbiome, and promote chronic low-grade inflammation. As a Nutritional Therapist trained in both Western and TCM frameworks, I approach food as both nourishment and information for the body. Whole foods, diverse fibres, balanced macronutrients, and anti-inflammatory ingredients can help modulate immune responses and stabilise energy, hormonal rhythms, and digestion.
Movement and the Anti-Inflammatory Effect
Regular, moderate movement — not necessarily intense exercise — is consistently shown to reduce inflammation levels. Physical activity improves circulation, regulates insulin sensitivity, supports lymphatic flow, reduces stress hormones, and enhances mitochondrial efficiency. In osteopathic training, we often emphasise how mechanical motion influences fluid dynamics. When the body becomes sedentary, lymph, venous return, and joint nutrition are compromised, contributing to inflammation and stiffness.
Relaxation and the Autonomic Nervous System
Relaxation is not a luxury; it is biology. Techniques that activate the parasympathetic nervous system (breathing work, mindfulness, slow movement practices) reduce inflammatory markers, promote digestion, improve sleep, and calm the immune response. Without periods of recovery, the body lacks the conditions required for healing.
Yet many people feel trapped:
Stress → poor sleep → low energy → poor food choices → less movement → more inflammation → more stress.
This vicious cycle is the very pattern I work with in clinic every day.
How Massage, Nutrition, and Movement Break the Cycle
A personalised, integrative approach offers a way out.
Massage Therapy
Therapeutic massage has been shown to reduce cortisol, increase parasympathetic activity, improve circulation, and decrease muscle tension — all of which support inflammation regulation. In particular, lymphatic drainage massageenhances lymph flow, helping the body clear metabolic waste and supporting immune function.
Nutritional Guidance
When nutritional changes are tailored to the individual, they can rebalance energy, stabilise blood sugar, decrease gastrointestinal inflammation, and support hormonal health. In my practice, I draw from both Western nutritional science and TCM principles to create balanced, sustainable strategies.
Movement Prescription
Based on osteopathic biomechanics and my background in disciplines such as Feldenkrais, Alexander Technique, yoga, Pilates, dance, kettlebells, and Tai Chi, I design personalised exercise plans that restore mobility, improve circulation, and calm the nervous system — without overwhelming the body.
A Personalised, Holistic Plan
There is no single answer to chronic inflammation. But with the right combination of hands-on therapy, targeted nutritional changes, and appropriate movement, it is possible to restore balance, reduce symptoms, and move toward a healthier, more resilient life.
My goal is always to support clients in rebuilding the foundations of wellbeing — so they can move, sleep, digest, and live with greater ease. Chronic inflammation is complex, but with the right strategy, it is absolutely possible to break the cycle.
About the Author
Marta Suchanska is the founder of MɅSSɅGE, a Certified Massage Therapist, Nutritional Therapist, and final-year student of Osteopathic Medicine based in Marylebone, London. With over 10 years of experience, she specialises in a holistic, personalised approach to women’s health and chronic pain. Marta’s mission is to address root causes, helping clients restore balance and long-term wellbeing.
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