Chronic inflammation has been one of the most heavily researched topics in the health world in recent years, with doctors continuing to uncover all the ways it can be harmful to your health. Fortunately, being able to recognize the sneaky signs of chronic inflammation can help you take steps to reduce it before it truly wreaks havoc.
But first, it’s important to remember that not all inflammation is bad. “Inflammation is part of the immune defense system of the body. It is the body’s natural way of protecting itself from injury, infection, or anything harmful that may want to attack the body,” explains Oluwatosin Ajao, M.D., a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston. “The body uses inflammation to fight germs, remove damaged tissue, and help the body heal.” The danger comes when the body loses its ability to stop the inflammatory response, which can lead to a host of problems.
Meet the experts: Oluwatosin Ajao, M.D., a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston; Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.
Read on to discover the ways in which chronic inflammation may damage the body, along with the physical symptoms to know and some simple strategies to reduce inflammation.
Why is chronic inflammation so dangerous?
As we mentioned, inflammation is a natural part of the body’s immune response. But that natural response is typically considered acute inflammation, not chronic. “Acute inflammation is a rapid, short-term immune response that can last several hours to several days and is caused by injury such as a cut or sprained ankle, a bacterial infection like strep throat, or a viral illness like the flu,” says Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com. “Chronic inflammation, which can last months or years, is a long-term, persistent immune response in which the immune system remains activated and subsequently damages healthy tissues, organs, and/or cells.”
There are a few different possible causes of chronic inflammation. “It happens when the body cannot fully stop the inflammation or when it keeps reacting to something harmful,” Dr. Ajao says. Dr. Connor adds that this may be a result of untreated acute inflammation, the presence of an autoimmune disease, long-term exposure to irritants or toxins, or lifestyle factors such as obesity or constant stress.
Eventually, if not addressed, this damage can lead to the development of a variety of chronic illnesses. “Many of the world’s most common diseases and causes of death occur from chronic inflammation,” says Dr. Ajao. She adds that these include heart disease, type 2 diabetes, obesity, neurologic diseases such as Alzheimer’s and Parkinson’s, autoimmune diseases like rheumatoid arthritis and multiple sclerosis, kidney, liver, and lung diseases, gastrointestinal conditions, and bone and joint problems. A recent statement from the American College of Cardiology called the link between inflammation and heart disease (the leading cause of death in the U.S.) “compelling and clinically actionable.”
Symptoms of chronic inflammation
“How chronic inflammation affects our overall health isn’t always immediately obvious,” says Dr. Connor. That’s because many of the symptoms are vague, can be attributed to a variety of health conditions, and may vary depending on the root cause.
What are those symptoms, you ask? According to Dr. Connor and Dr. Ajao, the following may be signs of chronic inflammation:
- Fatigue
- Body aches
- Joint pain
- Sadness, anxiety, or depression
- Loss of appetite
- Digestive issues
- Unexplained weight gain
- Brain fog or memory loss
- Slower wound healing
Since these symptoms are so vague and varied, it can be difficult to immediately tie them to chronic inflammation. However, if you are suddenly experiencing more than one and you just know something isn’t quite right, give your doctor a call and request a blood test to check for inflammation. “Doctors often use a blood test called high-sensitivity C-reactive protein (hsCRP) for this. This test is a biomarker of inflammation in the body,” explains Dr. Ajao. “Unlike subjective [symptoms], hsCRP provides a fair measure of inflammation. Doctors can track hsCRP levels over time to check for changes.” Catching an increase in your body’s inflammatory levels early enough can help you take action to reduce it and potentially avoid the development of chronic health conditions down the road.
Easy ways to reduce inflammation
Speaking of reducing inflammation, there are simple lifestyle strategies that help quiet the body’s inflammatory response. They include:
- Eating healthy: “One of the easiest ways to help reduce chronic inflammation is to focus on eating a healthy diet that consists primarily of whole foods like fruits and vegetables, and is rich in fiber and healthy fats,” says Dr. Connor. The Mediterranean diet is a great place to start.
- Staying active: “Exercise releases endorphins, which help to reduce the stress hormones cortisol and adrenaline, which subsequently reduces inflammation,” Dr. Connor explains. Aim for at least 150 minutes of moderate-intensity activity per week.
- Getting enough sleep: “Good sleep helps your immune system stay healthy and lowers inflammation,” says Dr. Ajao.
- Reducing stress: “Long-term stress can raise inflammation levels,” Dr. Ajao says. “Activities like meditation, yoga, deep breathing, and mindfulness may help lower stress.”
- Quitting smoking: “Smoking increases inflammation and harms your body’s ability to heal,” says Dr. Ajao.
Combining as many of these healthy habits as possible is the best way to fight chronic inflammation, says Dr. Ajao. “Living an ‘anti-inflammatory lifestyle’ can reduce the risk of chronic diseases,” she adds. “It also helps people stay healthier for longer.”
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