Understanding Chronic Inflammation

janlindquist
20 hours ago
4 min read

Chronic inflammation is a silent threat that affects millions worldwide. Unlike acute inflammation, which is a natural and temporary response to injury or infection, chronic inflammation lingers in our body, causing damage over time. This ongoing inflammation can lead to serious health problems that affects our brain, digestive system, joints, connective tissues, blood vessel lining, and our skin.

Close-up view of inflamed human tissue under microscope — Microscopic view of chronic inflammation in human tissue

What Is Chronic Inflammation?

Inflammation is the body's way of defending itself against harmful stimuli such as pathogens, damaged cells, or irritants. When the body detects a threat, it triggers an immune response that causes redness, swelling, heat, and pain. This acute inflammation helps heal wounds and fight infections.

Chronic inflammation occurs when this immune response continues for months or years, even without an obvious injury or infection. The immune system remains activated, releasing chemicals that can damage healthy tissues and organs.

Common Causes of Chronic Inflammation.

Long-term exposure to irritants like pollution or industrial chemicals
Autoimmune diseases where the immune system attacks the body’s own cells
Persistent infections that the body cannot clear
Poor diet, obesity, and sedentary lifestyle
Chronic stress and lack of sleep

How Chronic Inflammation Affects the Body

Chronic inflammation can affect nearly every system in the body. Over time, it contributes to the development and progression of many diseases.

Health Impacts.

Cardiovascular Disease

Inflammation plays a major role in heart disease. It contributes to the buildup of plaque in arteries, [atherosclerosis]. This narrows the arteries and increases the risk of heart attacks and strokes. Studies show that people with higher levels of inflammatory markers in their blood have a greater risk of cardiovascular events.

Diabetes and Metabolic Syndrome

Chronic inflammation interferes with insulin signaling, leading to insulin resistance. This condition is a precursor to type 2 diabetes. Inflammation also promotes fat accumulation around organs, worsening metabolic health. Managing inflammation through diet and exercise can improve blood sugar control.

Autoimmune Disorders

In autoimmune diseases like rheumatoid arthritis, lupus, and multiple sclerosis, the immune system mistakenly attacks healthy tissues. Chronic inflammation causes joint pain, tissue damage, and organ dysfunction. Controlling inflammation is a key part of treatment for these conditions.

Cancer

Persistent inflammation can damage DNA and promote the growth of cancer cells. Certain cancers, such as colorectal, liver, and stomach cancer, have been linked to chronic inflammatory conditions. For example, chronic hepatitis infection causes liver inflammation that increases cancer risk.

Neurodegenerative Diseases

Inflammation in the brain is associated with diseases like Alzheimer’s and Parkinson’s. Chronic inflammation damages neurons and impairs brain function. Researchers are exploring anti-inflammatory therapies to slow cognitive decline.

Do You Have These Symptoms?

Fatigue and low energy
Persistent pain or stiffness, especially in joints
Digestive issues such as bloating, diarrhea, or constipation
Skin problems like rashes or eczema
Frequent infections or slow healing
Brain fog or difficulty concentrating

The Standard American Diet.

One of the biggest drivers of chronic inflammation is our diet, often called SAD diet, and for good reason. This way of eating is high in refined grains, added sugars, unhealthy fats, salt, and, a lot of extra calories delivered in the form of ultra-processed foods.

Our body can handle a lot, but when these ultra processed foods are a mainstay, it can push the immune system into overdrive and increase whole-body inflammation.

Inflammatory Foods.

Eating a diet high in sugar and starch causes our blood sugar to rise sharply and these constant spikes keeps both our blood sugar and insulin high. Overtime, this can contribute to inflammation and insulin resistance - the root of most of our metabolic diseases.

Alcohol.

For some people, even moderate drinking can irritate the gut lining, disrupt the microbiome, and increase intestional permeability. This is when toxins, bacteria, and partially digested food particles are allowed to slip into the bloodstream. Our immune system sees these as threats and responds with inflammation.

Trans Fats.

Trans fats are industrial fats that interfere with normal cell function and are known to activate inflammatory pathways. You find trans fats in commercial baked goods, fried foods, and processed snacks.

Omega-6 Fats.

These fats are commonly found in seed oils like soybean, corn, safflower, and sunflower. Because ultra-processed foods are a common part of the Standard American Diet, we consume far too many of them and not enough omega-3s from wild salmon, sardines, flax and walnuts

The excess consumption of omega-6 fats tilts our body toward a more inflammatory state.

Additional Inflammatory Triggers.

Yes, diet plays a huge role in how inflamed you are, but it's not the only trigger.

Consider These.

Lack of exercise
Stress
Hidden or chronic infections with viruses, bacteria, yeasts, or parasites
Hidden allergens [dietary and environmental]
Toxins [mercury, pesticides]
Mold toxins and allergens

What Can I Do?

If you're feeling crappy, exhausted, with lots of issues - remember you don't have to live like this.

It's time to break the cycle so you can feel better, function better, and live better.

Seven Steps to Kickstart Healing and Calm Inflammation.

Clear out the Big Offenders.
Avoid ultra-processed foods, which are high in added sugars, refined grains, nhealthy fats and seed oils, sodium, gums, artificial flavors, dyes, and preservatives and low in essential nutrients, vitamins, minerals, and fiber.
Build your Plate around Color.
At every meal, fill half your plate with colorful, non-starchy vegetables. Enjoy fruits and starchy vegetables in moderation.
Upgrade your Fats.
Replace industrial fats [canola, soybean oil, margerine]with anti-inflammatory fats like extra-virgin olive oil, avocado, nuts & seeds, and wild salmon.
Spice it Up.
Add herbs and spices to every meal for flavor and their powerful inflammatory benefits.
Hydrate like You Mean it.
Drink filtered water with minerals throughout the day to keep your body functioning best.
Prioritize Rest and Reset.
Our body does its best healing when we are resting. Quality sleep helps regulate inflammation, balance hormones, and repair tissues.
Keep Moving.
Aim to get consistent physical activity that includes both strength and cardio. All movement counts!

You might not think you can feel inflammation - until you begin to lower it. It's then that you find out how bad you actually felt before you began to feel better.

Simple Steps for Radical Change.

Following these steps above can help you feel better in just a few days, and imagine how adopting this as a lifestyle would create an amazing new you.

What could it look like to have: