Inflammation can result from an injury or an existing health condition. While acute inflammation is temporary, chronic inflammation can seriously impact your health.
Inflammation is the body’s natural response to injury or infection. It’s a process where white blood cells protect you from external invaders like bacteria and viruses. But what happens when this defense mechanism goes wrong? In that case, chronic inflammation occurs. Often unnoticed for a long period, it can silently damage tissues, leading to serious health problems such as heart disease, diabetes, and even cancer.
In acute inflammation, you may notice symptoms like pain, swelling, skin discoloration, and fatigue. However, if the pain persists, it may indicate long-term inflammation, which requires professional attention.
Causes of Inflammation
Injuries and infections cause acute inflammation. When the body detects damage or pathogens, the immune system triggers reactions that can cause inflammation. However, chronic inflammation is mostly caused by autoimmune diseases and environmental factors, including lifestyle and toxin exposure.
Common causes of inflammation:
- Chronic stress
- Weakened immunity
- Obesity or being overweight
- A diet rich in trans fats and salt
- Disrupted sleep cycles
- Smoking
- Exposure to toxins (pollution)
- Regular alcohol consumption
- Autoimmune diseases
- Low levels of sex hormones (testosterone and estrogen)
While inflammation aids in the body’s healing process, chronic inflammation is actually a risk factor. According to a study published in Statpearls, three out of five people worldwide die from chronic inflammatory diseases like stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.
Acute Inflammation
Acute inflammation occurs quickly in response to tissue injury, infection, or trauma. Inflammatory cells go to the site of injury or infection and start the healing process.
You might notice symptoms such as:
- Pain
- Redness
- Swelling
- Heat
- Loss of function (difficulty moving, breathing, or smelling)
Depending on your condition, symptoms may last from a few hours to several days. For example, with a sprained joint or a sore throat, symptoms typically disappear after a few days as the healing process progresses, explains Dr. Rakesh Pandit, senior consultant in internal medicine.
Sometimes, acute inflammation can be silent without any symptoms, but a person may feel fatigued, weak, and develop a fever.
Chronic Inflammation
This type of inflammation is slower and can last for months or even years.
It occurs when there’s no injury or damage, such as in rheumatoid arthritis, where inflammatory cells attack joint tissues, causing damage. According to the National Library of Medicine, chronic inflammation can be linked to autoimmune disorders and prolonged stress.
Conditions associated with chronic inflammation include:
- Cancer
- Arthritis and other joint diseases
- Heart disease
- Diabetes
- Asthma
- Alzheimer’s disease
- Allergies
- Chronic obstructive pulmonary disease (COPD)
- Psoriasis
Symptoms depend on the disease but may include fatigue, fever, mouth sores, chest pain, abdominal pain, and joint stiffness.
How to Control Inflammation?
Treating inflammation depends on whether it’s acute or chronic. For acute inflammation, which often resolves on its own, self-care methods can be very effective. Resting, applying cold or warm compresses, and proper wound care for cuts or burns can help ease discomfort. Non-steroidal anti-inflammatory drugs (NSAIDs) can also be used to relieve pain, swelling, and fever.
Chronic inflammation requires more active management to reduce long-term health risks. Here are five steps you can take.
Dietary Tips
- Choose low-glycemic foods: Focus on foods that release glucose slowly into the bloodstream, helping to stabilize blood sugar levels and reduce inflammation.
- Limit saturated and trans fats: Cut back on these fats found in processed foods to reduce inflammation and the risk of cardiovascular disease.
- Fruits and vegetables: Rich in antioxidants, vitamins, and minerals, they help fight oxidative stress and inflammation in the body.
- Fiber: Found in whole grains, fruits, and vegetables, it promotes gut health and supports good bacteria.
- Nuts: Rich in healthy fats, fiber, and antioxidants, they have anti-inflammatory properties.
- Fish and fish oil: High in omega-3 fatty acids, fish and fish oil help reduce inflammation and protect heart health.
- Micronutrients: Essential vitamins and minerals like vitamin D, C, and zinc play a key role in the body’s defense and help reduce inflammation.
Supplements
Certain dietary supplements can also help.
Omega-3 fatty acids, found in fish oil, are well-known for their anti-inflammatory effects. Vitamins like vitamin D and micronutrients like zinc can also strengthen the immune system and reduce inflammation. Taking turmeric supplements for inflammation can also help you fight these symptoms.
Physical Activity
While exercise isn’t a solution for acute inflammation, regular physical activity can help reduce the risk of chronic inflammation. The best approach is a combination of aerobic exercise, strength training, and stretching to strengthen immunity and stay healthy.
Herbal Remedies
The strongest anti-inflammatory effects among herbs come from those that contain high levels of active compounds such as flavonoids, polyphenols, and other antioxidants. Ginger, turmeric, basil, and green tea have shown to be effective. If you’re struggling to incorporate these into your diet, you can always try making healthy gut shots that could help with that.
