I’ll admit, I didn’t pay much attention to the idea of “chronic inflammation” as a health risk. I mean, inflammation is really nothing more than a bruise or swollen gland, right?
Inflammation is certainly something that can happen. Still, it’s not the same as retaining water after a salty meal or before your period or even a bruise on your leg. It’s part of an immune system response and it is usually localized around an injury or infection. In many cases, there is nothing to do about inflammation except wait for it to go away naturally.
Turns out, inflammation and chronic inflammation are much more than that; and it could be happening to you right now.
Chronic inflammation can cause significant health problems. They symptoms can easily be dismissed as something you ate, something you did, or just the daily stress of life, when in reality, there’s much more going on.
Here’s why you should worry about chronic inflammation and what it means for your health.
How we typically think of inflammation
Inflammation is one of those words that brings to mind the fine print from vaccines. “Side effects may include inflammation at the injection site.” It’s a fancy term for swelling and there are two types of inflammation: acute and chronic.
Acute inflammation happens when your body senses an injury or infection and deploys red blood cells to the site. The increased blood flow is responsible for the redness and warmth that you associate with an injury site.
Imagine a bruise. After the first trauma, you notice the livid colors from bleeding under the skin. Swelling occurs when extra fluid leaks into the surrounding tissue and result in even more puffiness under the skin. The spot will remain swollen and tender for some time then gradually improve. The skin will return to its normal state.
Inflammation can also occur around internal organs if you have an infection of some kind. For example, when you get a strep infection, inflammation sets in inside your throat as your body tries to overpower the bacteria causing the infection. Your throat will hurt and the inflammation will make it feel hard to swallow. Over time – or with the help of appropriate medication – the infection heals and your throat feels normal again.
What chronic inflammation is in the body
When inflammation is persistent, it’s considered chronic. Chronic inflammation is inflammation in the body that lasts a long time. Left unchecked, can be the catalyst for a host of health issues.
Chronic inflammation happens when your body keeps pumping out the immune response chemicals out over a long period. It may occur as a result of prolonged exposure to harmful substances; cigarette smoke is one chronic inflammation trigger. It can also be the result of an autoimmune problem in which your body starts attacking itself. Rheumatoid arthritis and inflammatory bowel syndrome (IBS) are examples of these conditions.
How chronic inflammation impacts our health
Chronic inflammatory diseases are the most significant cause of death in the world. The World Health Organization (WHO) ranks chronic diseases as the greatest threat to human health.
If you have chronic inflammation, you are at risk of other health problems cropping up. You might see lasting tissue damage or internal scarring; that’s a risk with a condition like IBS. Suppose the inflammation is primarily in your joints. In that case, the swelling can break down the joint lining, damage the cartilage, and leave you with bone grinding on bone.
How do I know if I’m “chronically inflamed.”
As we’ve mentioned, acute inflammation is easy to recognize. You have an injury or infection and there’s swelling at the site. For chronic inflammation, you might not realize what the problem is. There are known symptoms of chronic inflammatory conditions but it’s easy to dismiss them as stand-alone problems. Some of the most common symptoms are:
- Body pain or joint pain
- Chronic fatigue and difficulty sleeping.
- Depression, anxiety, or “brain fog.”
- Gastrointestinal issues including constipation, diarrhea, or acid reflux
- Unexplained weight gain or weight loss
- Frequent infections
If the inflammation is in your heart or blood vessels, your risk of blood clots gets frighteningly high. The immune response to inflamed blood vessels causes material called plaque to develop inside your arteries. If plaque deposits break free and enter your bloodstream, they can cause clots. Blood clots can result in stroke, heart attack, or pulmonary embolism.
Any one of those symptoms could be related to chronic inflammation. If you experience them over a long period of time and can’t seem to get relief, inflammation may be a culprit.
There are underlying conditions that can exacerbate inflammation, as well. Obesity and a high-fat diet can trigger inflammation, as can too much stress or sleep disorders. Even getting older can be a trigger for inflammation.
Unfortunately, there isn’t a test for inflammation as a general condition. There are some specific tests a doctor might order if she thinks you have other conditions as well. Discuss your whole health profile with your doctor to make that decision.
Steps to combat and correct chronic inflammation
The good news about inflammation is that you can do something about it – or prevent it – with diet and healthy lifestyle choices.
Maintain a healthy body weight
Making a plan to lose weight and following through with it can make a big difference. Researchers have found that people with rheumatoid arthritis report a significant improvement in symptoms after losing weight.
Get regular exercise
Regular exercise increases muscle mass and in doing so, causes the body to release certain immune system substances called cytokines that have an anti-inflammatory effect. Additionally, regular exercise can reduce the amount of adipose or fat tissues in the body. Excess adipose tissue is also a causal factor in chronic inflammation.
Steer clear of saturated fat and processed foods
Everything we eat impacts our body on a cellular level. Many processed and high-fat foods contain chemicals and additives which require our cells to work harder to filter out those harmful substances. These foods also tax our digestive system, causing the various organs of this complex system to secrete and store chemicals and nutrients that lead to chronic inflammation.
Consume more fruits and vegetables
High-fiber fruits and vegetables have a powerful impact on our health. First, they contain antioxidants known as polyphenols, which are shown to reduce inflammation. Second, their micronutrients help to fight bacteria, viruses, and other pathogens. Finally, but not lastly, they inhibit fat synthesis and storage. That combination has a profound effect on lowering chronic inflammation in the body.
Add more Omega-3 Fatty Acid foods
The idea of adding fats to your body seems counterintuitive to reducing overall fat intake. After all, at the macronutrient level, a gram of fat, no matter what variety, will always contain nine calories.
However, your body actually needs Omega-3 fatty acids, and since our bodies cannot make them, we have to get them from our foods. Omega-3 fatty acids open blood vessels to improve blood flow, decrease pain, supports immune system function, and prevents blood coagulation and clumping. All of these functions help to reduce chronic inflammation.
Excellent source of Omega-3 includes salmon, tuna, and tofu, and nuts and seeds like walnuts, flax seeds and soybeans. Omega-3 fish oil supplements can work well too.
Final Words
Inflammation is one of those natural processes in the body that can go haywire and do more harm than good. If inflammation starts to become a serious issue that interferes with your life, seeking out your doctor’s advice is the best plan.
If your situation isn’t severe but you want to reduce inflammation to feel more energetic, making healthy lifestyle choices can be the key. A balanced diet high on fruits and veggies is always a good choice, as is managing your weight.
Making lifestyle change before you start to have problems might help you prevent issues in the future. A balanced diet, some exercise, and staying at a healthy weight is a good plan no matter what!