What Is Inflammation and How To Reduce It

4.8.2022 0 comments

Author: Trisha Houghton, CNS, ASIST
Medically reviewed by: Tricia Pingel, NMD

A properly functioning immune system defends the body against harmful invaders such as bacteria, viruses, and toxins. It also helps heal injuries through a biological response known as inflammation.

However, sometimes the body’s defence system oversteps its protective role and begins to damage healthy tissues, resulting in what is known as chronic inflammation. This immune response may also lead to autoimmune disorders and chronic diseases such as chronic obstructive pulmonary disease (COPD) and rheumatoid arthritis, where the body turns against its healthy tissues over time.

In this article, we will explore inflammation and its causes. We will also look at the impact of inflammation and how to reduce it. 

Introduction to Inflammation: Meaning and Impact 

According to the Journal of Inflammation, historically, inflammation was characterised by five cardinal signs: redness, swelling, heat on the body extremities, pain, and loss of function. 

Ancients summarised these as follows:

• The redness and heat in inflammation happen because blood vessels widen and more blood flows to the injured area.
• The swelling comes from fluid and Immune cells leaking into tissues.
• The pain is a result of the chemical signs and pressure caused by swelling.
• The loss of function can be due to pain, swelling or damage that leads to scarring.

Originally, inflammation was seen as harmful. But as of the late 19th century, scientists like Metchnikoff showed that inflammation actually helps the body defend itself and heal after injury. 

In recent times, inflammation has proven to be more complex than the description of ancient times. Today, inflammation is recognised as a key response to injury and also a central feature of many diseases, helping clinicians identify where and how the body is hurt.

What is inflammation, and why does it occur 

Inflammation is the body’s natural response to injured tissue, infection, or irritation.

When tissues are injured or exposed to harmful stimuli, white blood cells and other immune cells respond with an inflammatory process that triggers healing. This response triggers increased blood flow, heat, redness, swelling, and pain, which are all indicators of both acute and chronic inflammation.

The body can trigger acute inflammation as a short-term response to infection, injuries or toxins. This type of inflammation is usually beneficial and resolves once healing begins.

However, sometimes inflammation doesn’t go away and becomes chronic, contributing to a wide range of health problems. These problems include metabolic disorders, cardiovascular disease, and autoinflammatory diseases like multiple sclerosis and rheumatoid arthritis.

The Impact of Chronic Inflammation

According to the National Library of Medicine, chronic inflammation is a prolonged immune response that persists beyond the normal healing process. It contributes to cellular and tissue damage, impairs organ function, and increases the risk for cardiovascular diseases, diabetes, neurodegeneration, and cancer.

The WHO recognises chronic inflammation as the leading cause of death worldwide and the greatest threat to human health.

According to research, chronic inflammation accounts for over 50% of all deaths globally. In 2014, about 60% of Americans had at least one chronic condition, with 42 % having more than one and 12% experiencing five or more.

Chronic inflammation can develop due to several factors:

• Persistent infections;
• Long-term exposure to irritants;
• Autoimmune diseases;
• Genetic or cellular defects;
• Biochemical triggers;
• Repeated acute inflammation.

Chronic inflammation is especially common in older adults. As people age, their immune system tends to become less efficient, and the body can stay in a constant low-level state of inflammation, a condition often called inflammaging. This isn’t caused by an infection or injury but by age-related changes in the immune system.

Studies from across Europe, Asia and North America have shown that chronic inflammation among older adults can lead to serious health conditions such as diabetes, heart disease, cognitive decline, arthritis, etc. So managing inflammation even when there are no obvious symptoms is important for protecting long-term health.

Diabetes and inflammation

In type 2 diabetes, inflammatory molecules interfere with insulin signalling, making it less effective at doing its job of encouraging your liver and muscles to absorb glucose from your bloodstream.

As insulin becomes less effective, your pancreas attempts to produce more to maintain a healthy blood glucose balance. This leads to drastic spikes and crashes in your blood glucose, which contributes to insulin resistance and Type 2 Diabetes.

Blood tests often reveal elevated inflammatory markers in patients with uncontrolled diabetes.

Obesity’s link to inflammation

Obesity, especially visceral fat, triggers the release of pro-inflammatory cytokines, leading to a state of long-term inflammation. This increases the risk for heart disease, autoimmune diseases, and cancer.

Fat cells are capable of producing cytokines, chemicals similar to those produced by your immune system to kill off invading pathogens. Unfortunately, cytokines produced by fat cells attract more cytokines and inflammatory cells, until the cells are “crushed to death”. This damage attracts even more inflammatory cells, which just keeps the cycle going.

Inflammation as a result of fat cells can lead to serious weight gain, to the point of obesity.

Effects on cognitive health 

When the body experiences chronic inflammation, it releases pro-inflammatory molecules such as cytokines, chemokines and prostaglandins into the bloodstream. When these inflammatory signals reach the brain, they activate the microglia, the brain’s localised immune system.

Normally, the microglia help clean up waste and protect neurons. But in chronic inflammation, they become overactive, releasing more cytokines and free radicals.

Chronic activation of the microglia leads to oxidative stress, neuron death, and reduced neurogenesis. This can impair memory, attention and learning, leading to an increased risk of neurodegenerative diseases like Alzheimer’s.

Inflammation and heart disease

Inflammation plays a central role in the development and progression of heart diseases, particularly atherosclerosis (the buildup of plaques inside the arteries that can lead to heart attacks and strokes).

Researchers are still working out better methods for measuring inflammation and understanding how it contributes to the heart disease process

According to Harvard Health Publishing, ongoing inflammation can damage small blood vessels, increase the risk of stroke, and contribute to organ damage. But in atherosclerosis, the process usually begins with damage to the inner lining of the blood vessels by high blood pressure, smoking or high cholesterol.

In response, the body sends immune cells like monocytes and macrophages to the site, where they absorb cholesterol and turn into foam cells. These foam cells, along with fats and debris, accumulate to form plaques in the arteries.

As inflammation continues, chemical signals such as cytokines and enzymes weaken the protective cap over these plaques, making them more likely to rupture. If a plaque bursts, it can trigger a blood clot, which may block blood flow and cause a heart attack or stroke.

The role of inflammation in viral infections

In the pathogenesis of viral infections, an antiviral immune response leads to an inflammatory reaction. This reaction can be acute and progress to a chronic or potentially deadly infection like COVID-19, HIV, Hepatitis B and C, etc.

While inflammation is meant to help eliminate viruses, certain viruses can persist in the body, leading to prolonged immune activation. This ongoing inflammation can damage healthy tissues and organs, such as the liver in hepatitis or the brain in COVID, even after the infection is controlled.

Over time, chronic inflammation caused by viral infections can contribute to serious complications, including organ fibrosis, cardiovascular diseases, upper respiratory tract infections and cognitive decline. It also weakens the immune system’s ability to fight other infections and respond to vaccines.

In this way, chronic inflammation is not just a symptom of viral infection but a major factor in long-term health outcomes.

Cancer and inflammation’s connection

Research has established the multifaceted role chronic inflammation plays in the development and progression of cancer.

Chronic inflammation creates a microenvironment rich in inflammatory cells and signalling molecules like cytokines. These substances can promote DNA damage, encourage cells to divide uncontrollably, and prevent damaged cells from dying. All these increase the risk of cancerous growths.

For example, long-term inflammatory bowel disease (IBD), such as ulcerative colitis or Crohn’s disease, raises colon cancer risks.

Beyond cancer initiation, chronic inflammation also supports tumour survival and spread. Inflammatory molecules can stimulate the formation of new blood vessels to feed tumours, suppress immune responses that would normally attack cancer cells, and help tumours invade nearby tissues.

The impact of chronic inflammation is far-reaching; therefore, managing it is a key strategy in disease prevention and treatment.

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Steps to Reduce Inflammation In Your Body 

To manage inflammation, it is best to understand both its causes and treatment options.

Lifestyle factors like eating unhealthy foods (red meat, processed meat, alcohol consumption) have been linked to chronic inflammation.

Medical interventions are also proven steps in reducing inflammation. Common treatments include Nonsteroidal Anti-Inflammatory Drugs (NSAIDs), which provide pain relief and help treat inflammatory diseases such as arthritis. The Arthritis Foundation recommends a combination of medications, exercise and dietary changes to effectively prevent inflammation and manage symptoms.

By making intentional lifestyle changes, such as improving diet, reducing exposure to environmental toxins, and avoiding inflammatory triggers, you can help restore immune balance, lower disease risk, and support long-term health.

Even small, consistent actions can make a measurable difference in calming the body’s inflammatory response. Below, you’ll find some helpful tips on how to reduce inflammation in your body.

Reduce sugar intake 

Excessive sugar and sugar-sweetened beverages trigger spikes in insulin and increase levels of C-reactive protein, a marker of inflammation. Over time, this contributes to insulin resistance, obesity and chronic diseases.

Cutting down on added sugars in sodas, baked foods, and sweets can lower inflammation levels.

Avoid processed foods 

Processed foods, especially those high in preservatives, processed meat, fried foods, trans fats, and red meat, are among the most inflammatory foods. They activate immune cells unnecessarily, leading to inflammation.

It is better to replace processed foods with fresh vegetables and anti-inflammatory diets to help the body maintain a healthier inflammatory balance.

Cut allergens and toxins 

Environmental health sciences studies confirm that exposure to pollutants like air pollution and chemicals can trigger chronic inflammation. For some people, exposure to food allergens like gluten or dairy can also trigger chronic inflammation.

Identifying and reducing exposure to these toxins, usually through lifestyle and diet changes, can go a long way to reduce the inflammation burden.

Embrace a natural, whole-food diet 

A natural, whole-food diet can help reduce inflammation and support long-term health.

Nutrient-rich foods such as leafy greens, berries, whole grains, nuts, olive oil, and fatty fish like salmon and mackerel have anti-inflammatory properties. They are packed with antioxidants and omega-3 fatty acids that help fight inflammation and promote anti-inflammatory effects.

These anti-inflammatory foods work in synergy to flush inflammation from your system and improve cellular health.

Incorporate daily exercise

Regular physical activity helps regulate the immune system and reduce inflammatory markers in the blood.

Moderate exercise like walking, swimming or yoga for at least 30 minutes a day can improve circulation, reduce stress and lower chronic inflammation.

Prioritise oral health 

Inflammation often begins in the mouth, making oral hygiene a critical but sometimes overlooked pillar of systemic health.

Poor oral care, especially when it leads to periodontitis, can drive systemic inflammation, elevating inflammatory biomarkers like C-reactive protein (CRP), interleukin-6 (IL-6), and tumour necrosis factor-alpha (TNF-α).

This chronic inflammatory state is associated with serious health conditions, including cardiovascular disease, stroke, type 2 diabetes, and rheumatoid arthritis.

A 2023 cohort study found that periodontitis and elevated inflammation scores independently increased the risks of all-cause mortality by up to 40% and CVD mortality by 28%. Moreover, interventions to treat gum disease, like non-surgical periodontal therapy, have been shown to lower CRP levels by approximately 0.7 mg/L within six months, which contributes to reduced cardiovascular risk.

The connection between oral and systemic health is particularly strong in rheumatoid arthritis (RA). Meta-analyses show that individuals with RA are more likely to have periodontitis, and the inflammatory oral environment may contribute to autoimmunity in RA.

By maintaining healthy gums and teeth, you are not just protecting your smile; you are reducing a major source of systemic inflammation, which supports your heart, joints, and overall immune resilience.

While inflammation is a natural part of your body’s healing process, chronic inflammation can silently chip away at your health over time. That’s why taking proactive steps to support cellular repair and reduce inflammatory damage is key to long-term vitality.

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Frequently Asked Questions

What is the number one food that kills inflammation?

There isn’t just one magic food that eliminates inflammation. Still, fatty fish, such as salmon, mackerel, sardines, and tuna, are widely recognised as one of the most powerful anti-inflammatory foods.

Do bananas help with inflammation?

Yes, bananas can help with inflammation because they contain antioxidants like vitamin C and dopamine. But they are not the most powerful anti-inflammatory foods.

Does coffee cause inflammation?

When consumed in moderation, coffee may help reduce inflammation. However, when taken in excess or alongside sugar-sweetened beverages, it may contribute to inflammation and related health issues.

References

1. The Journal of Inflammation
2. Pathology, Inflammation
3. Playing with the fire of inflammation
4. THE EPIDEMIOLOGY AND DIAGNOSTIC CONSIDERATIONS FOR CHRONIC INFLAMMATION IN OLDER ADULTS
5. Immunosenescence and Inflamm-Aging As Two Sides of the Same Coin: Friends or Foes?
6. Chronic Inflammation and Cancer: The role of the Immune Microenvironment – Frontiers in Immunology
7. Chronic Inflammatory Diseases, Anti-Inflammatory Agents and Their Delivery Nanosystems
8. Obesity Drives Chronic Inflammation Through Cytokines and Adipokines 
9. Body Pain, Arthralgia, Myalgia, and Inflammation 
10. Inflammation and Heart Disease
11. The Role of Inflammation in Cardiovascular Disease
12. The Role of Inflammation in the Pathogenesis of Viral Respiratory Infections
13. Inflammation and Cancer
14. Chronic Inflammation in Cancer Development
15. Why Inflammation Is the Root of So Many Deadly Diseases 
16. Anti-Inflammatory Therapy with Canakinumab for Atherosclerotic Disease 
17. Exercise-Induced Myokines and Their Role in Chronic Inflammation 
18. How Chronic Inflammation Can Be Exploited by Tumors to Evade Immune Defense 
19. Cytokine Storms in COVID-19: The Role of Monocytes and Immune Imbalance
20. Everyday Habits That Ease Inflammation 
21. Inflammatory Profiles in Rheumatoid Arthritis and Periodontal Disease 
22. Periodontitis, Systemic Inflammation, and Mortality Risk 
23. Biomarkers That Help Measure Inflammation 
24. ESR Test for Inflammation
25. CRP Test for Inflammation 
26. Ultra-Processed Foods Increase Colorectal Cancer Risk 
27. Psychological Stress and Sleep 
28. How Sleep Deprivation Can Cause Inflammation 
29. Omega-3 Fatty Acids and Inflammation
30. Foods That Fight Inflammation 
31. What Is an Inflammatory Diet? 

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