The Inflammation Bucket: When Health Springs Leaks

This is a long one....Sorry. There's seems to be a lot of discomfort out there .

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Several months ago, I found myself facing a level of inflammation I never expected. It did not arrive overnight. It came quietly, through neglect more than anything else. Life was full. Responsibilities were many. I kept telling myself I would get back to myself soon.  When I finally realized what was happening, I was startled. This was not supposed to happen to me. I am a healer. An herbalist. A naturalist. And yet there I was, tired, hurting, foggy, and listless. After my initial post, I promised that I would share my inflammation journey as I walked it. Healing began. Health returned. Life called. And somewhere, in the midst of getting better, the sharing slipped by. Today, I want to share some of the things that helped me get back to being me.

Imagine your body is a bucket.

A functional bucket is made to hold what it was designed to hold. If it holds water, the water stays put. Nothing is wasted. Nothing slowly drains away. But when a bucket becomes compromised, small leaks appear. At first, they may go unnoticed. You can keep pouring water in and assume all is well. Over time, however, the leaks grow larger. Eventually, the bucket can no longer hold what it was meant to hold.

Inflammation works much the same way in the body. Our bodies were created to hold health and well-being. They’re meant to support steady energy, clear thinking, calm digestion, and a nervous system capable of rest and recovery. When chronic inflammation enters the picture, leaks begin to form. Fatigue shows up. Pain lingers. Skin flares. Headaches persist. Mood shifts. There is often a quiet but persistent sense that something is not quite right.  This is inflammation.

The first place most of us look for answers is food. And rightly so. Diet matters deeply. But food is rarely the only leak. It’s also important to understand that inflammation itself is not the enemy. Short-term inflammation is part of healing. When tissue is injured, the immune system responds by sending protective cells to cleanse, repair, and restore. Once healing occurs, those signals retreat.

Problems arise when inflammation does not retreat. When it stays switched on long after its work should be finished, it becomes chronic. Over time, this state of chronic inflammation is associated with many of the common diseases we see today.  Think of it as rust eating holes in the bucket.

Of course, we do not live in a perfect world where it’s easy to pinpoint every trigger. But there are simple, consistent steps we can take to reduce unnecessary inflammation and help the body return to balance. Instead of chasing quick fixes, let us look for the leaks.

Below are five common streams that quietly deplete the health bucket. I know they depleted mine. After each one, I offer practical, approachable ways to begin repairing the leak.

Leak One: Sleep Loss and Broken Sleep

This one cannot be overstated. Sleep is the primary state in which the body repairs

tissues, reduces inflammation, and strengthens the immune system. During deep sleep, growth hormones are released that support healing and restoration. When sleep is short or fragmented, recovery slows and pain sensitivity increases. Research consistently links sleep deprivation with higher inflammatory markers.

Support the repair:

• Avoid alcohol, especially after mid-afternoon

• Hydrate well earlier in the day and stop fluids about three hours before bed

• Consider magnesium glycinate in the evening

• Keep the bedroom dark and cool, ideally between 64 and 68 degrees

• Get natural daylight exposure in the morning, without sunglasses

• Move your body during the day, but avoid vigorous exercise at night

• Turn off screens at least two to three hours before bed

• Stretch gently, journal, or read something calming before sleep

For herbal support, Chamomile has clinical research supporting its use for improving sleep quality, particularly in reducing nighttime awakenings. Valerian and passionflower are also traditional allies. If you have allergies or take medications, consult a trusted healthcare provider before regular use.

Leak  Two: Chronic Stress and a Nervous System That Cannot Recover

You've heard the say - I'm at the end of my rope!!! Stress is not only emotional. It is physiological. Chronic psychological stress increases pro-inflammatory

signaling in the body, including elevated cortisol. Cortisol is essential in moments of true danger, but it was never meant to function as a lifestyle hormone. When cortisol remains high, inflammation increases and sleep often suffers.

Support the nervous system:

• Begin the day with five minutes of quiet breathing, prayer, or meditation

• Place the left hand over your heart, put the right hand on top, breathe slowly

• Keep a gratitude journal, especially in the evening

• Move your body daily – check out YouTube videos for indoor moves

• Avoid substances that aggravate your system, including alcohol, tobacco, sugar, and refined carbohydrates

• Cultivate encouraging, supportive relationships

For herbal support, Ashwagandha has growing evidence supporting its role in stress and cortisol modulation. As with all herbs, it should be used thoughtfully and with professional guidance, especially if you are pregnant, have thyroid conditions, or take medications.

Leak Three: Blood Sugar Swings

Blood sugar instability often appears as fatigue, cravings, irritability, anxiety, or the afternoon crash so many people know well. This was profound in my journey. Sugary drinks and processed foods spike blood glucose and contribute to inflammation and insulin resistance. Even without obvious sugar intake, meals heavy in sweets and refined carbohydrates can create the same cycle.

Support stability:

• Anchor meals around protein, fiber, and healthy fats.

• Avoid processed foods, commercial breads, alcohol, and industrial seed oils

• Eat an earlier dinner when possible

Cinnamon has been studied for its effects on glucose metabolism, particularly in type 2 diabetes. Using it as a culinary spice is a gentle and accessible way to incorporate support.

Leak Four: Living Out of Rhythm With Light and Darkness

Creation moves in rhythm. Morning and evening. Activity and rest. Growth and dormancy. Our bodies are no different. Circadian disruption is associated with metabolic and immune imbalance, and emerging research links nighttime light exposure, especially blue light, with increased inflammation.

Restore rhythm:

• Get morning daylight exposure early in the day

• Dim lights in the evening

• Keep the bedroom truly dark at night

• Try a ten-minute morning light walk several days a week

Leak Five: Too Little Movement

Modern life keeps us seated far too often. At desks. In cars. In front of screens. Movement is not punishment. It is one of the body’s built-in anti-inflammatory tools. Research shows regular movement is associated with reductions in C-reactive protein, a common marker of inflammation.

Move gently and consistently:

• Choose consistency over intensity

• Walk for ten minutes in the morning or after early dinner

• If walking is not possible, try stretching, chair movement, or light strength work

Faithful repetition matters more than perfection.

Begin Slowly, One Leak at a Time

If you feel overwhelmed or discouraged, let me offer encouragement. Your body is not broken. It is responding to conditions. If given the right environment, the body has an extraordinary capacity to heal. You do not need to patch every leak today. Choose one or two areas and practice them for a month. Learn. Adjust. Steward your time, your resources, and your health. This is how stewardship works. It is rarely dramatic. It is faithful.

Try This Now

Choose one small action that takes ten minutes. Step outside and let daylight reach your eyes. Breathe slowly and deeply. In through nose, out through mouth. Offer a simple prayer of gratitude for breath, for life, and for the chance to begin anew. Then continue with your day.

From My Heart

I had allowed life’s demands to crowd out self-care, and I carried quiet guilt about putting myself first. That changed the morning I woke up feeling dull, overwhelmed, and defeated. I am grateful for that wake-up call.

Our bodies were not designed for constant strain and neglect. They were designed with rhythm and wisdom that echo throughout creation. If your health bucket has sprung leaks, you are not powerless. I invite you, one step at a time, to reclaim your peace, your steadiness, and your health. Return to the rhythm of life as it was created to be.  I want to add that I found an anti-inflammatory eating plan coupled with gentle exercise, frequency therapy, and herbal nutritives to be my prescription on the road to recovery.  Within two weeks, I had so much more energy and renewed hope.  I would recommend devising a plan and sticking it out for at least 90 days. LET'S FILL YOUR BUCKET!

Connect With Me

If you would like help identifying which streams are draining your health bucket and choosing a gentle next step that fits your real life, we offer free consultations that can be booked through our website.

Website: www.wildflowersnweeds.com Facebook: Between the Wildflowers & the Weeds

Disclaimer

Note: I share educational information based on herbal tradition, nutrition principles, and lived experience. This is not medical advice and does not replace care from your chosen healthcare provider.