06/10/2024
Chronic Inflammation
Understanding Chronic Inflammation and 6 Ways to Reduce It
While inflammation is one of the body’s crucial defense mechanisms, excessive or chronic inflammation can have serious health consequences.
Chronic inflammation is like a silent intruder within your body, quietly stoking the embers of disease. The condition is so widespread that millions have it without even knowing it.
While inflammation is our body’s vital defender against cuts, infections, and other invaders, it can cause us harm if it lingers for too long. If left untreated, it can potentially ignite health problems, from heart disease to cancer.
It is crucial to our well-being that we recognize excessive inflammation and learn to reduce its negative effects.
Understanding Chronic and Systemic Inflammation
Our modern lifestyle drives much of the chronic and systemic inflammation that leads to disease. A January study published in Frontiers in Medicine found that 34.63 percent of U.S. adults have systemic inflammation.
Chronic inflammation is a prolonged, low-level inflammatory response that can last for months or even years. This condition often stems from underlying issues such as untreated infections, autoimmune disorders, or extended exposure to toxins or irritants. Chronic inflammation can affect specific body parts or multiple areas, damaging our health.
Systemic inflammation is a serious condition characterized by widespread inflammation throughout the body. It is also thought to be the root cause of practically every known chronic health condition.
Chronic inflammation’s most common causes are:
• Poor diet
• Physical and emotional stress
• Sedentary behavior
• A lack of high-quality sleep
• Toxins in the environment
• Lifestyle habits such as smoking and alcohol consumption
Signs and Symptoms of Chronic Inflammation
Acute inflammation becomes apparent when we scrape our knees or get a sore throat. Redness, swelling, heat, and pain indicate that the immune system is working to help the body heal.
In contrast, the signs of chronic inflammation are often more subtle, with non-specific symptoms that can include lingering fatigue, body aches, digestive issues, weight gain, frequent infections, and mood disturbances (such as depression and anxiety).
These less obvious symptoms can easily be mistaken for other health issues, making it difficult to recognize chronic inflammation as the root cause. As a result, it can go unnoticed for months and even years.
Chronic inflammation can cause a wide range of symptoms, Dr. Amy Myers, a functional medicine physician and author of “The Autoimmune Solution,” told The Epoch Times via email. She said that symptoms can include:
• Joint pain, muscle pain or weakness, or a tremor
• Weight loss, insomnia, heat intolerance, or a rapid heartbeat
• Recurrent rashes or hives, sun sensitivity, or a butterfly-shaped rash across the nose and cheeks
• Difficulty concentrating or focusing
• Fatigue, weight gain, or cold intolerance
• Hair loss or white patches on the skin or inside the mouth
• Abdominal pain, blood or mucus in the stool, diarrhea, or mouth ulcers
• Dry eyes, mouth, or skin
• Numbness or tingling in the hands or feet
• Multiple miscarriages or blood clots
6 Natural Solutions to Reduce Chronic Inflammation
If you suspect you have chronic inflammation or have already been diagnosed, there are multiple ways to combat its effects. Lifestyle choices are powerful tools for reducing chronic inflammation and restoring the immune system without medication.
“Conventional medicine seeks to diagnose and medicate symptoms,” Myers said. “The problem is that it fails to get to the root cause of the symptoms and disease.”
1. Eat an Anti-Inflammatory Diet
The Mediterranean diet is well-established as anti-inflammatory, according to Lewis, “Studies have shown that whole-food, plant-based diets are anti-inflammatory as well.”
2. Avoid Inflammatory Foods
In addition to eating an anti-inflammatory diet, we should avoid inflammatory foods.
Avoid diets high in animal fat and protein, added sugar, and processed foods,
“Processed food products with long ingredient lists on their respective nutrition labels are also likely to be high in sugar content, unhealthy fats, and preservatives, amongst other chemical ingredients,” Bakovic said. “Moreover, deep-fried foods, and meat that is charred when grilled, may also contribute to increased inflammation.”
Bakovic said that eating plant foods, which are often high in antioxidants and omega-3 fatty acids, can also help prevent and decrease inflammation in the body.