To Your Health: Chronic inflammation can be managed

Inflammation is an important part of the body’s healing process. Whenever we have a sore throat or a finger swollen from a minor cut, this is our body’s inflammatory response to infection or injury, and it’s a good thing that resolves as we recover. This inflammatory response is the main weapon of our body’s immune system. This is a complex collection of specialized cells and their products that work in an elegantly coordinated way as a defense system to fight off a large number and variety of potentially harmful, invading organisms and substances.

Chronic inflammation, on the other hand, occurs when no illness or injury is threatening the body, but the immune system sends out inflammatory signals anyway. This can damage healthy cells as the body tries to fight off a non-existent threat, and it can increase risk factors for serious health conditions including diabetes, heart disease, Alzheimer’s disease and certain cancers. You may see the term “auto-immune disease” referring to a process when the immune system mis-identifies a person’s own tissues as somehow “foreign” and therefore dangerous and begins an assault with the weapons usually reserved for external “bad guys.”

Symptoms of chronic inflammation and auto immune disease can be subtle but include fatigue, joint pain or muscle aches, digestive issues, allergies, brain fog, frequent illness, skin conditions and weight changes.

Sometimes, chronic inflammation can be a sign of an underlying condition such as rheumatoid arthritis or lupus, but it can often be attributed to lifestyle decisions.

Simple modifications to your daily habits can help you recalibrate your immune system, if you’ve been feeling poorly:

Eat an anti-inflammatory diet by filling your plate with foods that fight inflammation like berries, leafy greens and fatty fishes. Stay away from sugars and trans fats, because they can increase inflammation.

Regular exercise reduces inflammation by improving circulation and promoting the release of anti-inflammatory hormones. Set a goal to exercise for 30 minutes a day, five days a week at moderate intensity. Brisk walking, cycling and swimming can all be moderate-intensity exercises.

Maintaining a healthy weight is important as excess weight can increase inflammation and the risk of developing other chronic conditions. If diet and exercise are not helping you lose weight, your primary care physician can help you create a more comprehensive weight-loss plan.

Consuming too much alcohol can not only worsen inflammation but also contribute to symptoms like fatigue, weight gain and brain fog. Cutting back or abstaining from alcohol entirely can help you manage your inflammation. If you do drink, stick to more than two drinks per day for men or one drink per day for women.

Smoking is among the most inflammation inducing things you can do to your body, and the heart and lungs are especially affected. Quitting will help you regulate your immune system and improve your overall well-being.

Getting good sleep is critical for our bodies as it allows them to recharge. It also helps us reduce inflammation during that restorative process. Practice good sleep habits like avoiding electronics before bedtime, waking up at the same time each day and saying no to afternoon caffeine.

Stress is a huge contributor to mental and physical health issues, including inflammation. Try meditation or deep breathing exercises to reduce your stress, and talk to your doctor if your stress feels overwhelming.

If you’re living with chronic inflammation, you should discuss your symptoms with your doctor, even if lifestyle modifications are helping. Your care team can help you rule out or identify any underlying conditions, like some of the autoimmune diseases we listed earlier. Understanding the cause of your inflammation will help you manage it properly.