Inflammation is a word you’ve probably heard often, especially in conversations about health and wellness. It is certainly something I am often going on about, have you noticed?Well, it is for good reason. You see, inflammation is a natural process that plays a vital role in protecting your body from harm. However, when inflammation becomes chronic, it can contribute to serious health issues and is linked to most of the global leading causes of death, such as heart disease, cancer, and diabetes. Let’s break this down in simple terms and explore how chronic inflammation affects your body and overall health.
What is Inflammation?
Your immune system is constantly answering the question, 'Self or non-self?' When the answer is 'non-self' your immune system's response is inflammation. This is a good thing, a life saving thing in fact. It is your body's response to injury, infection, or harmful stimuli. It’s like a call to action for your immune system. When your body senses damage or invaders (like viruses or bacteria), it releases chemicals that trigger a response, bringing more blood and immune cells to the affected area. When you hear, 'inflammation,' think, redness and swelling. This process helps repair tissue and fight off infections.
Acute inflammation is temporary and generally helpful — it kicks in, does its job, and then (ideally) goes away. For example, if you sprain your wrist, the swelling and redness that follow are signs of inflammation at work. Once the injury heals, the inflammation subsides. Well, it should anyway...
Chronic inflammation is a different story. It occurs when this process doesn’t shut off. Your body remains in a constant state of alert, and over time, this can cause harm. Instead of healing, chronic inflammation starts to damage tissues and organs, which can lead to various diseases and dis-ease in general .
Chronic Inflammation and the Most Common Causes of Death
Chronic inflammation is often described as a 'silent killer' because it works slowly and subtly, without obvious symptoms at first. However, scientific research has shown that it plays a significant role in many chronic diseases that are the leading causes of death globally.
Heart Disease
Heart disease is the number one cause of death worldwide. Chronic inflammation is closely tied to heart disease because it can damage blood vessels and lead to plaque buildup in the arteries — a condition known as atherosclerosis. Over time, this narrows the arteries, reducing blood flow, which can result in a heart attack or stroke.
Studies have shown that markers of inflammation, such as C-reactive protein (CRP), are often elevated in people with heart disease. This suggests that inflammation doesn’t just accompany heart disease but may be one of its drivers.
Cancer
While inflammation is part of the body’s immune response to fight disease and even cancerous cells, long-term inflammation can create an environment in which cancer thrives. Inflammatory cells release chemicals that can damage DNA and encourage the growth of cancerous cells.
For example, people with chronic inflammatory conditions, like Crohn’s disease or ulcerative colitis, have a higher risk of developing colorectal cancer. Inflammation may also help tumors grow and spread by supplying them with molecules that promote survival and metastasis.
Diabetes
Type 2 diabetes is a metabolic disease that often develops alongside obesity, which is itself associated with chronic inflammation. Inflammation in adipose tissue, particularly around the abdomen, disrupts insulin’s ability to regulate blood sugar. As a result, glucose builds up in the bloodstream, leading to diabetes .
The link between inflammation and diabetes is well-established in scientific research. High levels of inflammatory markers, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), are often found in people with diabetes. These markers not only interfere with insulin but can also contribute to complications, like nerve damage and kidney disease.
So, I think we can now agree chronic inflammation is not something we want going on. So now let's look at what contributes to chronic inflammation and how you can reduce your risks...
Potential Causes of Chronic Inflammation
Poor Diet: Diets high in processed foods, sugar, and unhealthy fats can trigger inflammation. For example, trans fats and refined carbohydrates are known to increase inflammatory markers in the blood.
Lack of Exercise: Regular physical activity has been shown to reduce inflammation. On the flip side, a sedentary lifestyle can lead to weight gain and increased inflammatory responses.
Chronic Stress: Prolonged stress elevates cortisol, which, when constantly elevated, can promote inflammation. Managing stress is essential for maintaining balanced inflammatory responses.
Environmental Toxins: Exposure to pollution, chemicals, or smoking can introduce toxins that irritate your body, leading to long-term inflammation.
Poor Sleep: Sleep is essential for repairing and maintaining bodily functions. Chronic sleep deprivation can increase inflammatory markers and make you more susceptible to inflammation-related diseases.
Reducing Chronic Inflammation
Now that you know how chronic inflammation can contribute to serious diseases, the good news is that you have control over many of the factors that influence inflammation.
Eat an Anti-Inflammatory Diet: Focus on whole foods like fruits, vegetables, lean proteins, nuts, and seeds. Omega-3 fatty acids, found in fish like salmon, are particularly good at reducing inflammation. Check out my post on anti-inflammatory foods to get you started.
Exercise Regularly: Aim for at least 150 minutes of moderate exercise per week. Activities like walking, swimming, or yoga can help reduce inflammation without putting excessive strain on your body. A simple daily practice of stretching and body weight strength training at home goea a long way to improving your health.
Manage Stress: Incorporating stress-relieving practices like meditation, deep breathing, or spending time in nature can lower your stress levels and, in turn, reduce inflammation. Try scheduling a weekly walk in nature with a close friend or your dog (if you have one) as spending time with loved ones and gentle exercise are also great ways to relieve stress.
Avoid Smoking and Limit Alcohol: Smoking is a known trigger for chronic inflammation. Limiting alcohol intake can also help, as excessive consumption is linked to inflammatory diseases like liver cirrhosis. Try replacing one of your weekly alcoholic beverages with a CBD infused drink or incorporate adaptogenic herbs into your routine (see a qualified practitioner for advice as to which ones and how much).
Get Quality Sleep: Aim for 7-9 hours of restful sleep each night. Good sleep hygiene, such as keeping a consistent sleep schedule and avoiding screens before bed, can make a significant difference in your inflammation levels. Sleep is your bodies opportunity to heal and repair it is when your anti-inflammatory processes really come into their own. Just like your computer runs better after a nightly shut down, so do you.
Inflammation is a natural process that helps your body heal and protect itself. But when it becomes chronic, it can damage your body over time and contribute to some of the most common and deadly diseases. By making simple, healthier lifestyle choices — like eating a balanced diet, exercising regularly, managing stress, and getting enough sleep — you can help reduce chronic inflammation and protect your long-term health.
It is all of the small choices you make each day that add up to optimal health. Taking small, consistent steps to reduce inflammation can have a powerful impact on your well-being, lowering your risk for conditions like heart disease, cancer, and diabetes, and helping you live a longer, healthier life.
To wellness!
April
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