Understanding Chronic Inflammation: Causes, Effects, and How to Effectively Fight It
WHAT IS INFLAMMATION?
Chronic inflammation is a condition that occurs when the body’s immune system remains activated for extended periods of time. Unlike acute inflammation, which is a natural and essential response to an injury or infection, chronic inflammation is long-lasting and often harmful to the body.
Inflammation is a part of the body’s natural healing response. It is a process which occurs when the immune system recognises an injury, infection, or foreign invader and sends white blood cells to the affected area to fight off the threat. The immune system releases chemicals that increase blood flow to the area, causing redness and swelling. This influx of white blood cells and nutrients helps to repair damaged tissues, remove foreign substances, and fight off infections.
However, chronic inflammation is different. It can occur when the immune system continues to produce an inflammatory response, even when there is no clear injury or threat. This prolonged immune response can cause damage to healthy tissues, leading to a range of chronic diseases.
CAUSES
Chronic inflammation can be caused by a variety of factors. Some people have a predisposition to it, which can increase their risk of developing chronic inflammatory conditions. However, lifestyle and environmental factors play a key role in the development. Some of the most common lifestyle causes include the following:
Poor diet
A diet high in processed foods, saturated and trans fats, and added sugars can lead to weight gain, resulting in inflammation in the body. Low quality diets are typically lacking in dietary fibre and antioxidants, which leads to oxidative stress . Therefore, resulting in damage to cells, and the promotion of inflammation. Low fibre diets also have a negative impact on the gut microbiome, leading to an overgrowth of harmful bacteria, that can trigger an immune response.
Lack of exercise
Regular exercise can help to reduce inflammation by lowering levels of cytokines, which are proteins produced by the immune system. When someone lives a sedentary lifestyle, their body may not produce enough anti-inflammatory cytokines.
Chronic stress
When the body is under stress, it produces stress hormones including cortisol and adrenaline, which can activate the immune system and promote inflammation. This is a normal response in the short term, but when stress becomes chronic, the immune system can become overactivated, leading to prolonged inflammation.
Alcohol consumption
Alcohol is broken down by the liver, and excessive consumption can damage liver cells, leading to inflammation. Alcohol can also disrupt the balance of gut bacteria, leading to an increase in harmful bacteria which can trigger an immune response and chronic inflammation.
Environmental toxins
Smoking, pollutants in the air, water, and food, as well as chemicals used in household products and beauty products, can all contribute to chronic inflammation. When these toxins enter the body, they can trigger an immune response and activate immune cells to produce cytokines.
HEALTH EFFECTS
The inflammatory response during chronic inflammation, can eventually start to damage healthy cells, tissues, and organs in the body. Over a long period of time, this can begin to damage DNA, and lead to tissue death. This ultimately leads to the development of several chronic conditions and diseases, including:
Asthma
It is a chronic respiratory disease that can be triggered by inflammation in the airways. Chronic inflammation can cause the airways to narrow and become more sensitive, leading to wheezing, coughing, and shortness of breath.
Cardiovascular disease
Cardiovascular diseases including heart disease, stroke, and atherosclerosis have been associated with chronic inflammation. The immune response triggered by chronic inflammation can damage the walls of blood vessels, leading to the accumulation of plaque and the narrowing of arteries.
Type 2 Diabetes
Inflammation can cause insulin resistance, making it more difficult for the body to regulate blood sugar levels. This can lead to the development of type 2 diabetes.
Cancer
Certain types of cancer, including colon cancer, lung cancer, and breast cancer have been linked to chronic inflammation. Inflammation can cause DNA damage, leading to mutations that can lead to cancer.
Inflammatory bowel disease (IBD)
It is characterised by inflammation in the gastrointestinal tract. Chronic inflammation in the gut can lead to a range of symptoms, including abdominal pain, diarrhoea, and weight loss.
Alzheimer’s disease
Inflammation can cause damage to brain cells, leading to cognitive decline and memory loss, and therefore, has been associated with the development of Alzheimer’s.
Rheumatoid Arthritis
Inflammation plays a key role in the development of rheumatoid arthritis, due to causing damage to joint tissues, leading to pain, stiffness, and swelling.
Psoriasis
It is caused by an overactive immune system that produces excessive amounts of cytokines, resulting in the development of thick, red, and scaly patches on the skin. Chronic inflammation is found to play a significant role in the development and progression of psoriasis.
SYMPTOMS
Chronic inflammation is often asymptomatic, however some people may experience symptoms. The symptoms can vary depending on the underlying cause and the tissues or organs affected, however below are some common symptoms that may be indicative of chronic inflammation:
· Fatigue
· Body pain
· Insomnia
· Frequent infections
· Depression, anxiety, and mood disorders
· Digestive problems
· Weight gain or weight loss
DIAGNOSIS
Diagnosing chronic inflammation can be challenging as it is often asymptomatic and there is no single test that can definitively diagnose it. However, there are several tests that can be used to assess inflammation levels to determine if it is present. These tests may include blood tests that measure inflammatory markers such as CRP, IL-6, and TNF-alpha, and imaging tests like x-rays and CT scans, and biopsies. Many people don’t know they have chronic inflammation until they are diagnosed with a chronic condition or disease. So, it is important to speak with your GP if you think you are experiencing any of the symptoms mentioned above.
TREATMENT AND PREVENTION
There are some medications which can be used to manage chronic inflammation. These include nonsteroidal anti-inflammatory drugs, corticosteroids, and disease-modifying antirheumatic drugs. However, here we will focus on a more natural approach.
Lifestyle changes:
Regular exercise
The UK government recommends at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activity per week.
Maintaining a healthy weight
In the UK, a healthy body mass index (BMI) range for adults is between 18.5 and 24.9. However, it is important to note that BMI is far from a perfect measure of health, as it doesn’t account for factors like muscle mass or body composition.
Reducing stress
Practicing mindfulness, connecting with others, practicing relaxation techniques such as breathing, and spending time in nature, can all aid in reducing stress levels.
Getting adequate sleep
It is recommended for adults to aim for 7-9 hours of sleep per night.
Avoid smoking
The NHS recommends anyone who smokes, to quit as soon as possible.
Limit alcohol consumption
In the UK, it is advised to drink no more than 14 units of alcohol per week.
Stay hydrated
It is recommended to drink at least 6-8 cups of water per day. However, this is dependent on activity levels.
Eat a healthy balanced diet
Eating a variety of fruits, vegetables, legumes, whole-grains, and healthy fats.
THE ANTI-INFLAMMATORY DIET
An anti-inflammatory diet is a way of eating that focuses on reducing inflammation in the body, by emphasising foods that have anti-inflammatory properties, and limiting foods that can promote inflammation. While there is no one-size-fits-all anti-inflammatory diet, here are some general guidelines:
Eat plenty of fruits and vegetables
They are rich in vitamins, minerals, fibre, and antioxidants, which can help to reduce inflammation in the body.
Choose healthy fats
Omega-3 fatty acids found in fatty fish, nuts, and seeds have been shown to have anti-inflammatory effects. For vegetarians and vegans, taking an algae oil supplement is advised. Monounsaturated and polyunsaturated fats found in olive oil, avocado, and nuts, can also reduce inflammation in the body.
Limit saturated and trans fats
These types of fats, commonly found in animal products and processed foods can promote inflammation in the body.
Eat whole grains
Whole grains like brown rice, quinoa, and oats are rich in fibre and help to reduce inflammation
Avoid refined carbohydrates
Refined carbs like white bread and pasta, can promote inflammation in the body.
Limit your intake of highly processed foods
They contain high levels of salt, sugar, and unhealthy fats, which can all promote inflammation.
Incorporate herbs and spices
Ginger, turmeric, and garlic, have anti-inflammatory properties and can be added to meals to help reduce inflammation.
SUMMARY
Chronic inflammation is a complex biological process that can have detrimental effects on the body if left unchecked. It can contribute to the development of a wide range of chronic diseases, including cardiovascular diseases, diabetes, and cancer. While genetics can influence the risk of the progression of chronic inflammation, which is beyond our control, lifestyle changes play a significant role in management. By adopting healthy habits like regular exercise, stress management, and consuming a balanced, anti-inflammatory diet, individuals can reduce their risk of developing chronic diseases and improve their quality of life. However, it’s important to seek advice from a health-care professional if you are experiencing any symptoms.
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