Inflammation, especially chronic inflammation, is a buzzword in the health and wellness world. Acute inflammation is part of our survival, but when does inflammation become chronic? This article goes over the causes of inflammation, the symptoms of it, and what you can do to reduce chronic inflammation.
What Is Inflammation in the Body?
Inflammation is a complex biological protective mechanism and part of a healthy immune response that occurs when the body detects an injury, infection, or other harmful stimulus. Inflammation can occur in different ways depending on what bodily system is inflamed. Inflammation is a natural process that is initially acute. Examples of this are inflammation after a workout, injury, during sickness, or because of an infection. It’s important to consider the benefits of exercise and immune system function. However, inflammation can also turn into a chronic issue.
Examples of chronic inflammation include arthritis, which can cause stiffness, swelling, and pain. Inflammation in the gut might show up as bloating, cramps, irregular bowel movements, or food sensitivities. If it’s your skin, inflammation could look like redness, itchiness, or flare-ups like eczema or acne. When inflammation affects the brain, it can lead to things like brain fog, fatigue, mood changes, or headaches. And systemic inflammation—where your whole body is inflamed at a low level—can be harder to spot but might show up as general fatigue, slow recovery, or just feeling “off” all the time.
Is Inflammation Good or Bad?
Inflammation is a natural reaction in any body that ultimately facilitates balance and health in the body, and is necessary for our survival. Acute inflammation promotes muscle growth, heals injuries, helps cells fight off exposure to pathogens, and helps the body recover from exposure to chemicals or toxins.
However long-term inflammation that lasts for prolonged periods of several months to years (chronic inflammation) is not good for the body. Generally, the extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.
When Does Inflammation Occur?
Inflammation occurs when your body perceives a threat or damage and activates your immune system in response. Broadly speaking, inflammation can be categorized as either acute or chronic.
Acute inflammation is your body’s immediate response to injury or infection. It’s fast-acting and typically resolves within a few hours to a few days. Common triggers include physical injuries like sprains or cuts, infections such as a cold or flu, or exposure to irritants like allergens. Exercise can cause acute inflammation due to the small muscle tears it creates, which actually helps facilitate muscle growth, creating a positive feedback loop for immune system response. Signs of acute inflammation usually include redness, swelling, heat, pain, and sometimes loss of function in the affected area.
Chronic inflammation occurs when the immune response lingers over time, and most typically when there’s no immediate threat. This type of inflammation can last for months or years and is often less obvious. It may be driven by underlying health conditions such as autoimmune diseases (like rheumatoid arthritis or lupus), or by lifestyle factors like poor diet, chronic stress, lack of sleep, or long-term exposure to toxins and pollutants. Chronic inflammation can contribute to symptoms like ongoing fatigue, joint pain, sleep disturbances, brain fog, anxiety, depression, digestive problems, and can manifest as diseases such as autoimmune diseases, diabetes, heart disease, and certain cancers.
If you’re feeling off and can’t pinpoint why, get blood work based on your symptoms. A functional medicine doctor can help identify root causes—this can be costly, but your health is worth the investment.
Understanding Chronic Inflammation
Acute inflammation comes and goes. Chronic inflammation is long-term and lingers, even when there’s no injury or infection to fight off. Chronic inflammation can come on “silently” and manifest as symptoms that are hard to trace back to a root cause. Chronic inflammation is also linked as the trigger for a lot of modern diseases: Heart disease, diabetes, arthritis, depression, Alzheimer’s, and some forms of cancer. In estimates by Rand Corporation in 2014, nearly 60% of Americans had at least one chronic condition caused by chronic inflammation, 42% had more than one, and 12% of adults had 5 or more chronic conditions.
Here are examples of chronic inflammatory diseases according to the national library of medicine:
- Diabetes: According to the American Diabetes Association, 30.3 million people or 9.4% of the American population, had diabetes in 2015 and it was the 7th leading cause of death in the United States.
- Cardiovascular diseases: In line with 2017 updated report from the American Heart Association, cardiovascular diseases (CVDs) account for 1 out of every three deaths in the United States.
- Arthritis and Joint Diseases: These affect almost 20% of the population in the US. Nearly, 2.1 million Americans suffer from rheumatoid arthritis.
- Allergies: These rank among the sixth leading cause of chronic human diseases in the United States and affect more than 50 million Americans each year.
- Chronic Obstructive Pulmonary Disease (COPD): was the third most common cause of death in the United States in 2014.
Although genetic factors and physiology contribute to a potential for chronic inflammation, lifestyle plays a huge role in susceptibility as well. Poor diet (especially eating an excess of sugar and processed food), chronic stress, smoking, alcohol intake, lack of exercise, and poor sleep can all contribute to chronic inflammation over time. Understanding what Processed food is or if sugar is bad for you is important to consider. Poor diet can also cause damage to the lining of the gut, causing inflammatory molecules to get into the bloodstream and keep your immune system overactive.
Signs & Symptoms of Inflammation in the Body
Here are common symptoms of chronic inflammation:
- Fatigue – or low energy
- Brain fog – difficulty concentrating
- Digestive issues – bloating, constipation, or food sensitivities
- Joint or muscle pain – especially if it’s ongoing or unexplained
- Skin issues – like eczema, rashes, or acne
- Frequent infections – a sign your immune system may be overworked or dysregulated
- Weight gain or weight resistance – especially around the midsection
- Mood changes – anxiety, irritability, or depression
- Poor sleep – trouble falling or staying asleep
- High blood pressure or blood sugar changes – inflammation can affect metabolism and cardiovascular health
Common Causes of Inflammation
Causes of inflammation are widespread and varying. It’s important to note that acute inflammation is a beneficial response that promotes health and healthing in the body.
Here’s a list of common causes of acute inflammation:
- Infections
- Injury
- Exceresie
- Tissue damage
- Exposure to irritants or toxins
- Allergens
Here’s a list of common causes of chronic inflammation:
- Failure of eliminating the agent that caused an acute inflammation such as infectious organisms or parasites that resist our body’s defenses for an extended period.
- Exposure to a low level of a particular irritant or foreign material that cannot be eliminated in the body, including substances or industrial chemicals that can be inhaled or ingested over a long period of time.
- An autoimmune disorder in which the immune system recognizes the normal component of the body as a foreign antigen, and attacks healthy tissue.
- A defect in the cells responsible for mediating inflammation leading to persistent or recurrent inflammation, such as auto-inflammatory disorders.
- Something causing oxidative stress and mitochondrial dysfunction.
- Certain medications
- Lack of physical activity
- Poor diet
- Chronic stress
- Alcohol consumption
How to Reduce Inflammation Naturally
Fortunately, there are many healthy habits that we can implement to help reduce chronic inflammation. The benefits of eating healthy is one of the most important and accessible ways to reduce chronic inflammation. Try eating a whole food diet, macro tracking, and sourcing the majority of your protein from lean meat sources.
Specific whole foods that are high in natural antioxidants and other anti-inflammatory compounds that help reduce chronic inflammation include: blueberries, apples, Brussels sprouts, cabbage, broccoli, and cauliflower. High intake of dietary soluble and insoluble fiber is also associated with lowering inflammation.
Micronutrients are also key, especially Magnesium, omega 3’s & vitamin D. turmeric is a wonderful spice to add to your cooking or take as a capsule to help reduce inflammation.
It’s also important to note that toxicity from commercially produced foods can contribute to chronic inflammation. So, even if you are eating a whole foods diet, your body’s sensitivity to chemicals, like glyphosates, found on almost all commercially grown produce can contribute to inflammation. Eating organic and local when you can is always best for your health. While it’s important to enjoy sugary treats and processed foods as an occasional treat, limit them as much as possible in everyday life.
Getting enough sleep is also crucial for reducing stress levels that can in-turn lower chronic inflammation. This includes setting a bedtime for yourself, waking up naturally as much as possible, and making sure you get at least 7 hours of sleep every night.
Other habits that decrease chronic inflammation include moving and exercising regularly (but not overdoing it), and limiting drug and alcohol intake. Essentially, try your best to take care of your body.
Taking Control of Inflammation in the Body for Better Health
If you suspect that you may be experiencing chronic inflammation, it’s important to advocate for your health by seeking professional medical evaluation and testing. A holistic or integrative practitioner can be a valuable resource in helping you implement lifestyle modifications that may complement any medical treatments your physician recommends. In some cases, lifestyle changes and evidence-based supplementation may be sufficient to manage inflammation, but this should always be evaluated on an individual basis in consultation with healthcare professionals.
Identifying the root cause of inflammation is essential. Collaborating with a diverse healthcare team; a primary care provider, a licensed dietitian, a personal trainer, and potentially a practitioner in complementary or alternative medicine can provide a well-rounded approach to managing symptoms and improving overall health.
Sometimes a diagnosis is not always immediate. Chronic inflammation is complex, and diagnostic approaches can vary significantly from one provider to another. Above all, continue advocating for your health and focus on supporting your body through foundational practices such as stress management, quality sleep, balanced nutrition, and regular movement. These self-made changes can play a powerful role in long-term inflammation management.
Sources Cited:
Pahwa, R., Goyal, A., & Jialal, I. (2023, August 7). Chronic Inflammation. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK493173/
