How inflammation from sugar might be holding back your recovery — and what to do about it.

Do you ever feel achy all over — your hips, knees, shoulders, wrists — even though you’re
stretching, exercising, and maybe even getting treatment?
At our clinic, we sometimes see people who seem to do everything right but still can’t shake that
constant stiffness or soreness. Sometimes, the problem isn’t just how you move — it’s what you
eat.
One of the biggest hidden culprits behind lingering aches and slow recovery is inflammation,
and one of the biggest drivers of inflammation is sugar.
To help explain the connection, I sat down with Belle Paisley, a 4th-year undergraduate student
studying Human Nutritional Science who hopes to pursue a Master of Applied Human Nutrition
next fall. In this months blog, we discuss the relationship between sugar and feeling achy!
So, what role does sugar actually play in inflammation?
Belle: Excess sugar can contribute to inflammation in the body. When blood sugar levels stay
high for long periods, it can damage blood vessels and tissues. This prompts the immune
system to respond as if there is an ongoing injury. Over time, that constant immune response
keeps your body in a low-grade inflammatory state.
How does a high-sugar diet affect recovery from soreness or injuries?
Belle: A high-sugar diet can slow recovery time because chronic inflammation interferes with
the body’s natural healing process. Elevated blood sugar levels reduce collagen formation and
impair tissue repair, both of which are essential for recovery. This means you may experience
stiff muscles, prolonged soreness, and slower healing after injury or exercise.
Can this inflammation make therapy less effective?
Belle: Yes. Chronic inflammation from a high-sugar diet can make it harder for your body to
respond to therapy or regular exercise. It can slow down tissue repair, increase soreness, and
make you feel more fatigued or stiff, even when you’re doing the right things. If it continues over
time, you may start to feel like nothing helps — but the issue could be coming from the inside.
Are all sugars equal when it comes to inflammation?
Belle: Not all sugars affect the body the same way. Naturally occurring sugars in fruit,
vegetables, and dairy come with fibre, protein, vitamins, and antioxidants that slow digestion
and prevent big spikes in blood sugar. This helps reduce inflammation.
On the other hand, added sugars, like those in soda, candy, baked goods, and many packaged
foods, are absorbed quickly because they lack fibre and other nutrients. This leads to blood
sugar spikes, oxidative stress, and chronic inflammation when eaten often.
Where do hidden sugars sneak into our diets?
Belle: Added sugars aren’t just in desserts. They show up in a lot of foods, like flavoured
yogurts, sauces and condiments, flavoured coffees, sports drinks, vitamin waters, pasta sauces,
and even canned soups. These can add up quickly and keep your inflammation levels high
without you realizing it.
What’s the difference between natural and added sugars?
Belle: Natural sugars in fruit and milk are balanced with fibre, vitamins, and antioxidants that
actually help reduce inflammation. Added sugars in processed foods and drinks are absorbed
much faster and can trigger inflammation when consumed frequently. So, don’t skip fruit, it’s
your friend.
What simple changes can help lower inflammation and soreness?
Belle: You don’t need a strict diet or major overhaul. Small, consistent habits make a big
difference. Try:
● Building balanced meals with healthy fats (avocado, nut butters, olive oil), lean proteins
(chicken, fish, eggs, beans), and whole grains.
● Including lots of fruits and vegetables for antioxidants and fibre.
● Staying hydrated — even mild dehydration can increase soreness.
● Limiting added sugars and ultra-processed foods when possible.
These changes help your body calm inflammation and heal more efficiently.
Any common myths you want to clear up?
Belle: The biggest one is that all sugar is bad or that you need to cut out carbohydrates entirely.
Your body and brain need carbohydrates for energy and function. The goal is balance, not
restriction.
Another myth is that you should avoid fruit because it has sugar — but fruit actually protects
against inflammation thanks to its fibre and antioxidants.
What’s your number one piece of advice for people who want to feel
better?
Belle: Focus on adding nutritious foods, not just cutting things out. Build meals that include
anti-inflammatory foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
Over time, these habits help your body recover and feel better. It’s the small, sustainable
changes that make the biggest difference.
Takeaway: Could your soreness be more about diet than damage?
If you’re constantly sore, achy, or stiff — especially in your hips, knees, shoulders, or wrists —
your body might be fighting more than just tight muscles. Chronic inflammation, often fueled by
too much sugar, could be the hidden reason recovery feels slow.
The good news: lowering inflammation through food doesn’t have to be complicated. Simple,
steady improvements — like cutting back on added sugars and adding more colourful foods —
can help your body heal, move, and feel better.
Want to learn more?
While Belle is still a couple months away from graduating, you can find some tips from her by
following her on Instagram at healthyybelly and watch for her to be apart of our community
down the road!
Not apart or our Corporate Health and Wellness Program? Reach out to book a consultation for
your workplace!