Inflammation can be dangerous: 5 ways to avoid it

Inflammation is the natural response of the body to injury or infection. It is a process by which the white blood cells of your body protect you from infection or outside invaders such as bacteria and viruses. But what can happen if this defense mechanism goes awry? Well, it can result in chronic inflammation. Often unnoticed for a long period, it can silently damage tissues over time, resulting in serious health problems such as heart disease, diabetes, and even cancer. In cases of normal inflammation, you may notice symptoms such as pain, swelling, skin discolouration, and fatigue. But if the pain persists, this could be a sign of long-lasting inflammation, which requires medical attention.

Causes of inflammation

Injuries and infections cause acute inflammation. When the body detects damage or pathogens, the immune system triggers some reactions, which can cause inflammation. However, in the case of chronic inflammation, autoimmune diseases and environmental factors, including aspects of your daily lifestyle and exposure to toxins, are responsible. Know common causes it:

• Chronic stress
• Weak immunity
• Obesity or overweight
• Diet rich in trans fats and salt
• Disturbed sleep cycle
• Frequent use of tobacco
• Exposure to toxins, such as pollution
• Regular consumption of alcohol
• Autoimmune diseases
• Low sex hormones (testosterone and estrogen)

While inflammation helps in the healing process of the body, chronic inflammation is actually risky. Worldwide, 3-5 people die due to chronic inflammatory diseases like stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes, according to a study published in Statpearls.

Types of inflammation

Inflammation, a vital immune response, can be either short-lived (acute inflammation) or long-lasting (chronic inflammation). While acute inflammation is sudden and temporary, chronic inflammation can go on for months or years.

1. Acute inflammation

It occurs rapidly in response to tissue injury, infection, or trauma. Inflammatory cells travel to the site of injury or infection and start healing. You may notice symptoms such as:

• Pain
• Redness
• Swelling
• Heat
• Loss of function (difficulty moving joints, breathing, smelling, and so on)

“Depending on your condition, your symptoms may last a few hours to a few days. For example, a sprained ankle or a sore throat, where symptoms usually resolve within a few days as the healing process completes,” explains Dr Rakesh Pandit, Senior Consultant, Internal Medicine. Sometimes, acute inflammation can be silent without any symptoms and a person may also feel tired, unwell, and have a fever.

2. Chronic inflammation

This type of inflammation is slower but may continue for months or years. “Unlike acute inflammation, chronic inflammation can be asymptomatic for long periods, making it more insidious and damaging,” says Dr Pandit. It occurs when there is no injury or damage, for example, in rheumatoid arthritis, inflammatory cells attack joint tissues, causing damage to joints. As per the National Library of Medicine, chronic inflammation can be linked to autoimmune disorders and even prolonged stress. Conditions linked to chronic inflammation include:

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• Cancer
• Arthritis and other joint diseases
• Heart disease
• Diabetes
• Asthma
• Alzheimer’s disease
• Allergies
• Chronic obstructive pulmonary disease (COPD)
• Psoriasis

The symptoms will depend on the disease, but they may include fatigue, fever, mouth sores, chest pain, abdominal pain, and joint stiffness.

How to manage inflammation?

Managing inflammation depends on whether it’s acute or chronic. For acute inflammation, which often resolves on its own, self-care methods can be effective. Rest, applying cold or warm compresses, and proper wound care for cuts or burns help alleviate discomfort. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can also be used to relieve pain, swelling, and fever.

Chronic inflammation requires more proactive management to reduce long-term health risks. Follow these tips:

1. Diet tips

• Low glycemic diet: Focuses on consuming foods that release glucose slowly into the bloodstream, helping to stabilise blood sugar levels and reduce inflammation.
• Reduce saturated and trans fats: Limiting the intake of these fats found in processed foods can help decrease inflammation and lower the risk of cardiovascular disease.
• Fruits and vegetables: Rich in antioxidants, vitamins, and minerals, they help combat oxidative stress and inflammation in the body.
• Fibre: Found in whole grains, fruits, and vegetables, fibre promotes gut health and reduces inflammation by supporting a healthy microbiome.
• Nuts: Packed with healthy fats, fibre, and antioxidants, nuts like almonds and walnuts have anti-inflammatory properties.
• Green and black tea: Contains polyphenols and antioxidants that can help reduce inflammation and improve overall health.

• Curcumin: A compound found in turmeric, known for its potent anti-inflammatory and antioxidant effects.
• Fish oil: Rich in omega-3 fatty acids, fish oil helps reduce inflammation and support heart health.
• Mung beans: These legumes are a good source of protein, fibre, and antioxidants, contributing to anti-inflammatory effects.
• Micronutrients: Essential vitamins and minerals such as vitamin D, vitamin C, and zinc play crucial roles in immune function and reducing inflammation.
• Sesame lignans: Found in sesame seeds, these compounds have antioxidant properties that can help mitigate inflammation.

2. Supplements

Certain supplements can complement dietary changes to manage chronic inflammation. “Omega-3 fatty acids, found in fish oil, are known for their anti-inflammatory effects. Vitamins such as vitamin D and micronutrients like zinc can also support immune function and reduce inflammation,” suggests Dr Pandit. However, it’s crucial to consult with a healthcare provider before starting any new supplements to ensure they are appropriate for your health needs.

Also read: Drinks for arthritis: 7 beverages to reduce joint pain and inflammation

3. Physical workout

While exercise is not a solution for acute inflammation, regular exercise can help reduce the risk of chronic inflammation. Aim for a mix of aerobic exercises, strength training, and stretching exercises to regulate immune function and stay healthy.

4. Drugs

In some cases, medications may be prescribed to manage chronic inflammation. This includes NSAIDs (e.g., naproxen, ibuprofen, and aspirin) for pain relief, corticosteroids to reduce inflammation, and medications like metformin or statins that have shown potential anti-inflammatory effects in certain conditions.

Also read: 8 natural ways to reduce inflammation in the body

5. Herbal supplements

Natural remedies such as ginger, turmeric (containing curcumin), and cannabis (in regions where legal and under medical supervision) have demonstrated anti-inflammatory properties and may be used to manage inflammation.

With these tips, you can reduce your risk of chronic inflammation!