Unlocking the Mystery of Chronic Inflammation: Are You Feeling Run Down Lately

At Sphere Wellness Studio in North Melbourne, a lot of our members come in saying:

“I’ve been eating okay, trying to stay active… but I still feel tired, puffy, or just not like myself.”

If that sounds familiar, there’s a good chance chronic inflammation is part of the picture. It’s something we address often in our semi-private training programs, wellness coaching, and recovery sessions.

What Is Chronic Inflammation

This isn’t the inflammation you get from an injury—like when you sprain your ankle and it swells up. That’s your body doing its job. Chronic inflammation, on the other hand, is low-level stress your body holds onto over time. It builds up quietly and can impact your energy, digestion, immune system, mental clarity, and even how you recover from training.

Over time, it can lead to:

• Constant fatigue

• Weight gain that won’t budge

• Foggy thinking

• Stiff joints or soreness

• Disrupted sleep

• Weakened immunity

  
  

Why Healthcare Workers Are Especially Affected

A 2023 study from Frontiers in Public Health found that nurses working night shifts had significantly elevated levels of C-reactive protein—a marker of inflammation—after just 3 consecutive night shifts.

Between irregular sleep, high-stress shifts, skipped meals, and little time for recovery, it's no wonder the body gets worn down.

At Sphere, we’ve seen how quickly things can turn around once someone starts looking after their fitness, nutrition, recovery, and mental wellbeing in a balanced way.

How to Lower Inflammation (Without Turning Your Life Upside Down)

The good news? You don’t need a fancy detox or a strict diet. Most of the time, small consistent changes deliver the biggest results.

1. Eat Foods That Reduce Inflammation

The key is to eat more real, whole foods that your body recognises—and fewer packaged or highly processed options.

Try adding:

• Leafy greens like spinach or kale

• Omega-3 rich foods like salmon, chia seeds, or walnuts

• Colourful veggies and berries

• Olive oil, turmeric, and ginger

  
  

A Mediterranean-style diet has been shown to lower inflammation markers (Harvard Health, 2021). At Sphere, we often guide our members through simple meal planning with anti-inflammatory principles that fit busy schedules.

2. Balance Movement with Rest

Too much high-intensity training without recovery can increase inflammation. So can doing too little.

That’s why our personalised fitness coaching and semi-private sessions are designed to strike the right balance—giving you strength, energy, and sustainable results.

One of our members, Jess, is a nurse who was training hard but constantly exhausted. We adjusted her plan to include two strength-based sessions per week, structured rest days, and one weekly sauna session. Within weeks, her sleep improved, energy increased, and she felt like herself again.

3. Prioritise Recovery (Yes, Really!)

This one’s big. Your body needs space to repair. That’s why we encourage:

• 7–8 hours of quality sleep

• Restorative movement (like mobility sessions or walking)

• Regular use of our infrared sauna and ice bath therapy, which help flush toxins, reduce stress, and promote circulation

A 2022 study in the Journal of Human Kinetics showed that infrared sauna use helps reduce cortisol levels and markers of inflammation. It’s one of the reasons recovery is a core part of our wellness approach at Sphere.

4. Look After Your Mind, Too

Stress is one of the fastest ways to spike inflammation. And for healthcare workers and busy professionals, it often goes unaddressed.

We incorporate mindset coaching, breathing techniques, and wellness check-ins into our programs because feeling calm, focused, and grounded makes a huge difference.

Even five minutes of deep breathing or stillness can reset your nervous system—and that translates to better health, better performance, and better sleep.

Final Thoughts from Sphere

At Sphere Wellness Studio, we’re all about making long-term health feel achievable. You don’t need to be perfect—you just need to have a plan that works for your body and your life.

If you're ready to feel lighter, clearer, and stronger, let’s start with a complimentary Wellness Check. It includes a body scan, movement screen, and goal-setting chat with one of our expert coaches.

It’s a simple way to learn where your body’s at—and what steps will make the biggest difference.