These days we are hearing a lot about chronic inflammation in which people and celebrities are sharing their life-changing experiences. They have been sharing how knowing about chronic inflammation has changed their lifestyle like a miracle.
Then why should you stay back?
Let’s learn about the difference between acute and chronic inflammation and learn everything about chronic inflammation and how to combat it and live a healthier life.
The process of the immune system to protect our body from infections and injuries like cuts and burns is called inflammation. The natural healing process is caused by acute inflammation. But when the inflammation becomes chronic, it leads to health issues like diabetes, heart diseases, arthritis and even causes cancer.
Understanding what chronic inflammation is and how to combat it, has become essential to maintain good health and wellness.
Inflammation is caused as a part of the body’s defense mechanism. When you have an injury or any infection your immune system responds with inflammation. In other words, it is a protective mechanism that helps in the healing process. The symptoms of acute mechanisms are redness, swelling, pain and heat which normally occurs after injury or infections.
However, when this inflammation is prolonged into weeks, months or even years, it has become chronic. The body’s Immune system keeps producing pro-inflammatory chemicals continuously which damages the cells and tissues. It can lead to many health issues.
Chronic inflammation is caused by several factors. Some common factors include:
Taking an unhealthy diet like refined sugars, processed foods and unhealthy fats can lead to inflammation. Particularly trans fats can contribute to chronic inflammatory processes.
Increased amount of body fat, particularly visceral fat around organs can trigger the release of inflammatory molecules called cytokines which contribute to chronic inflammation.
Lifestyle without or low physical activity can contribute to increased body weight. This can lead to the increase in the levels of inflammation in the body. However, physical activity and exercising regularly can help in reducing inflammation.
Stress and anxiety increases the cortisol levels in the body as a response mechanism. The increased cortisol levels over time will lead to inflammation.
Environmental pollutants like air pollution, harmful chemicals, cigarette smoke can trigger an inflammatory response in the body.
Some infections which are not cleared by the immune system can lead to ongoing inflammation.
In autoimmune diseases, the immune system attacks healthy cells by mistake which leads to chronic inflammation in tissues and organs.
As we grow old, our immune system will not be efficient in regulating inflammation. Hence, low grade inflammation increases with age.
Depending on the affected area and the body’s underlying cause, Chronic inflammation has different symptoms.
Some common symptoms include:
As these symptoms of chronic inflammation can be confused with other body conditions, it can be difficult to recognize. However, identifying the chronic inflammation symptoms early can help in treating and preventing long-term damage.
Chronic inflammation is a key to the number of serious health problems. Here’s a look at how it can affect various systems in the body:
Chronic inflammation can contribute to heart diseases. Inflammatory molecules can damage the lining of blood vessels which leads to the buildup of plaque called atherosclerosis. This increases the risk of heart attacks or strokes.
Chronic inflammation can disturb insulin signaling, which causes insulin resistance. This leads to type 2 diabetes.
Chronic inflammation can lead to inflammatory diseases like rheumatoid arthritis which cause pain, swelling in the joints, eventually causing joint damage.
Long-term inflammation can encourage abnormal cell growth which promotes the development of cancer. Inflammatory molecules can also increase the spread of cancer cells.
Chronic inflammation in the brain has been linked to Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative disorders.
Chronic inflammation in the digestive system can lead to conditions like Crohn’s disease and irritable bowel syndrome (IBS).
Even though chronic inflammation can be dangerous, the good news is that it can be treated and reduced by following healthy lifestyle changes. This can be achieved by healthy habits.
Here are the 6 ways to manage and combat chronic inflammation:
Inflammation can be managed by keeping an eye on your diet. Some foods help in causing inflammation, while others help to reduce it. Focus on incorporating nutrient rich and anti-inflammatory foods like
Omega-3 Fatty Acids: Healthy fats like Omega-3 fatty acids have anti-inflammatory properties. Fatty fish like salmon, flaxseeds, and walnuts are the best sources of healthy fats.
Fruits and Vegetables: These are rich in antioxidants and phytochemicals that help fight inflammation. Try to include avocados, berries, leafy greens, tomatoes, and vegetables like broccoli and cauliflower in your diet.
Whole Grains: Whole grains can help in reducing inflammation as they are rich in fiber which help to improve gut health. These include millets, brown rice, quinoa, oats and whole wheat.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are all great sources of healthy fats and anti-inflammatory compounds.
Spices: Certain spices, particularly turmeric and ginger, have powerful anti-inflammatory effects. Turmeric consists of an active ingredient called Curcumin, which is very beneficial.
Avoid or limit the following foods, as they can exacerbate inflammation:
Processed Foods
Refined Sugars and Carbohydrates
Red and Processed Meats
Exercising regularly is highly recommended to combat chronic inflammation. Regular physical activity helps to reduce inflammation by improving immune function, decreasing fat accumulation, and regulating stress hormones. Include at least 30 minutes of regular physical activity in your daily routine.
Stress and anxiety is a major contributor to inflammation. Incorporating stress management techniques like yoga, meditation and deep breathing exercises into your daily routine can significantly lower inflammation.
Proper sleep is essential for reducing inflammation. At least 7-8 hours of proper sleep helps your body to recover from inflammation.
Visceral fat is the main culprit for increasing inflammation. Losing weight can significantly lower the inflammation levels. Balanced diet and regular physical activity should be followed to achieve and maintain healthy weight.
Certain supplements can support your efforts to reduce inflammation. Common anti-inflammatory supplements include:
Fish Oil (Omega-3 fatty acids)
Turmeric/Curcumin (for its anti-inflammatory and antioxidant properties)
Ginger (for its natural anti-inflammatory effects)
Vitamin D (low levels of vitamin D are linked to increased inflammation)
Probiotics (to support gut health, which plays a role in inflammation regulation)
Note: Always consult with your health care specialist before starting any supplements.
Secret recipe you can include in your anti-inflammatory diet.
Ingredients:
Dry ginger powder – 1 tbsp
Turmeric powder – 1 tbsp
Cinnamon powder – ½ tbsp
Honey – 1 to ½ tbsp
Mix all the above ingredients and make a thick paste like consistency. Shape it into small balls or pills, fill it in an airtight jar and store them in a refrigerator.
Take 1 or 2 pills everyday to achieve its antioxidant and anti-inflammatory properties.
Chronic inflammation is a serious condition that can lead to a wide range of health problems. However, by understanding the causes and symptoms of chronic inflammation, and by adopting lifestyle changes such as a healthy diet, regular exercise, stress management, and proper sleep, you can effectively combat inflammation and improve your overall health.
Taking all steps to reduce inflammation today will help you enjoy a healthier life tomorrow and the years to come.
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