Inflammation Symptoms, Causes & Anti-inflammatory Diet
What causes inflammation, how dangerous can chronic inflammation be and which foods or lifestyle changes can help to reduce the symptoms?
6 minute read“Inflammation” is a term that’s been bandied about a lot in recent years. But what exactly is inflammation? What causes it? What effect does it have on our bodies? And how can we reduce or reverse chronic inflammation?
What is inflammation?
Inflammation literally means “on fire” and it is a natural response by your body’s immune system to a threat such as illness, injury or external factors like bacteria, viruses, heat, or toxic chemicals.
During the inflammatory response, your immune system produces inflammatory cells to trap the invader and begin healing damaged tissue. This causes signs of acute inflammation such as pain, redness and swelling and is a normal part of the healing process. Acute inflammation symptoms normally come on quickly and last from a few hours to a few days.
Chronic inflammation
In some cases, however, inflammation can become long-term, a condition known as chronic inflammation.
Chronic inflammation occurs when our immune system keeps sending out inflammatory cells even when there is no threat. Symptoms of chronic inflammation start slowly and can last for months or years. Research suggests that chronic inflammation may be associated with a range of health conditions including rheumatoid arthritis and inflammatory bowel disease.
What are the symptoms of chronic inflammation?
Chronic inflammation starts gradually, and the early symptoms are often vague and may go undetected for a long period of time. Many people with chronic inflammation are unaware that they have it.
Symptoms of chronic inflammation may include:
Gastrointestinal symptoms such as abdominal pain, bloating, diarrhoea, constipation and acid reflux
Joint pain or stiffness
Muscle aches
Fatigue
Skin rashes
Difficulty sleeping (insomnia)
Depression, anxiety and mood disorders
Low-grade fever (high temperature)
Mouth ulcers
Weight gain or weight loss
Frequent infections
What causes chronic inflammation?
Chronic inflammation is commonly caused by untreated acute inflammation due to illness or injury. Other causes include autoimmune disorders and long-term exposure to toxins or irritants like pollution or industrial chemicals.
Some other factors that may cause chronic inflammation include:
Chronic stress
Eating a lot of foods that cause inflammation like processed foods, trans-fats or sugary snacks
Regularly drinking too much alcohol
Obesity
Being inactive
A poor gut microbiome
Poor quality sleep or disrupted circadian rhythms
Which foods cause chronic inflammation?
Some foods, in particular, processed foods popular in the Western diet can trigger or worsen chronic inflammation.
Foods that can cause inflammation include:
Red meat such as steak and hamburgers
Processed meat like bacon and sausage
Commercial baked goods including cakes, pies, biscuits and pastries
Bread and pasta made with white flour
Deep-fried foods like chips, fried fish, fried chicken and doughnuts
Foods high in added sugar like flavoured yoghurts, cookies, sweets and many breakfast cereals
Sugary drinks including soda, some fruit juices and energy drinks
Foods containing trans fats including margarine, vegetable shortening, baked goods and fried foods
Is chronic inflammation dangerous to our health?
Early symptoms of chronic inflammation are often subtle and may go unnoticed. However, as the inflammation worsens, it can damage your arteries, organs and joints, leading to a range of health conditions.
Some conditions associated with chronic inflammation include:
Type 2 diabetes
Heart disease
Depression and anxiety
Rheumatoid arthritis
Inflammatory bowel disease
Some types of cancer
How is chronic inflammation diagnosed?
There are currently no reliable laboratory tests to diagnose chronic inflammation. Chronic inflammation is often picked up when you are diagnosed with another related health condition.
Blood tests can detect inflammation in the body but cannot differentiate between acute and chronic inflammation. These tests are known as inflammatory markers and include:
C-reactive protein (CRP) — CRP is a protein produced by the liver that usually increases when inflammation is present
High sensitivity C-reactive protein (hs-CRP) — this test is more sensitive than a standard C-reactive protein test and can detect smaller increases in CRP levels
Fibrinogen — this protein is usually measured to check how well your blood clots, but also tends to rise when inflammation is present
Ferritin — is usually used to check whether someone with anaemia is iron-deficient. High ferritin may indicate inflammation.
Erythrocyte sedimentation rate (ESR) — is a test that measures how fast red blood cells settle to the bottom of a tube. When inflammation is present, the red blood cells fall faster, as higher amounts of proteins in the blood cause them to clump together.
Is chronic inflammation reversible?
The good news is that you can control, reduce or even reverse chronic inflammation with a combination of medications, supplements, lifestyle changes and by following an anti-inflammatory diet.
If you think you may have chronic inflammation, make an appointment with your GP.
Medication
Your GP or specialist may prescribe medication to manage chronic inflammation symptoms and any associated conditions you may have. The type of medication depends on your symptoms and diagnosis.
Medications that help reduce inflammation include:
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen help to reduce inflammation and pain and may help with joint or muscle pain
Steroids work by suppressing the immune system and decreasing inflammation. Steroids can be given by injection straight into a joint or taken orally. Steroids are not normally recommended long-term as they can cause unpleasant side effects.
Lifestyle changes
Adopting a healthier lifestyle and improving your overall health and well-being can help treat chronic inflammation.
Some lifestyle changes that can help to reduce chronic inflammation include:
Lose weight if needed
Stop smoking
Avoid or limit alcohol
Reduce stress
Avoid inflammatory foods and eat more foods that help reduce inflammation
Practice good sleep hygiene
Supplements
Some vitamins and supplements may help to reduce inflammation and promote healing and repair, though in many cases, more research is needed. Talk to your GP or healthcare provider before starting any new vitamins or supplements.
Some vitamins and supplements that may help to reduce inflammation include:
Zinc
Omega-3 fatty acids
Ginger
Garlic
Green tea extract
Resveratrol
Spirulina
Vitamin D
Bromelain
The anti-inflammatory diet
While some foods, such as those described above have been shown to worsen inflammation, others have the opposite effect.
Fruits and vegetables like blueberries, apples, and green leafy vegetables are high in plant compounds called polyphenols which act as antioxidants and suppress inflammation.
Some anti-inflammatory foods include:
Olive oil
Green leafy vegetables like spinach and kale
Broccoli
Avocadoes
Peppers
Mushrooms
Fruits such as strawberries, blueberries, cherries, grapes and oranges
Tomatoes
Dark chocolate and cocoa
Oily fish like salmon, tuna, mackerel and sardines
Nuts such as almonds and walnuts
