Main Causes of Chronic Inflammation and Natural Remedy
10 minutes read.
Harvard Medical School report shows that “Chronic inflammation plays a central role in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s.”
Inflammation has gotten a lot more attention in the past decade but the problem still remains: Modern medicine focuses on treating symptoms, not addressing the root cause of a health issue, which in many cases is inflammation.
An increasing body of evidence shows that chronic inflammation causes and advances many common diseases. Arthritis is inflammation of the joints.
Heart disease is inflammation of the arteries and so on, according to one 2021 scientific study.
Instead of taking medication to reduce an inflamed area of the body, it would be better to reduce and perhaps prevent a chronic form of inflammation in the first place.
The good news is that there are a lot of ways to avoid or reduce chronic disease-causing inflammation, including an anti-inflammatory diet plus other scientifically-proven inflammation-reducing tactics you can start doing today!
In this article:
What’s Inflammation?
Inflammation is simply your body’s process of fighting against things that harm it, like infections, injuries, and toxins, in an attempt to heal itself.
When something damages your cells, your body releases chemicals that trigger a response from your immune system.
This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area.
In the case of acute inflammation — like getting a cut on your knee or dealing with a cold — the whole process usually lasts for a few hours or a few days.
What’s Chronic Inflammation?
Chronic inflammation occurs when an inflammatory response lasted from months to years, leaving your body in a constant state of alert.
Over time, chronic inflammation may have a negative impact on your tissues and organs.
Some research suggests that chronic inflammation could also play a role in a range of conditions, from cancer to stroke.
Nerves are often stimulated during this protective process (inflammation) and can cause temporary pain.
Inflammation can sometimes be mistaken for infection, but the two are not the same.
Infection can, however, cause inflammation because the infection is caused by harmful substances like bacteria or fungi.
In fact, inflammation is the body’s response to infection. In this way, inflammation is good. But not always.
Signs and Symptoms
What are the Signs and Symptoms of Chronic Inflammation?
Acute inflammation often causes noticeable symptoms, like pain, redness, or swelling.
But chronic inflammation symptoms are usually much more subtle. This makes them easy to overlook.
Common symptoms of chronic inflammation include:
- fatigue
- body pain
- depression or anxiety
- gastrointestinal complications (diarrhea or constipation)
- weight gain
- weight loss
- persistent infections
These symptoms can range from mild to severe and last for several months or years.
Chronic inflammation can affect any organ. Examples of organs that may be inflamed in this case include:
- swelling and loss of function of blood vessels (vasculitis)
- enlargement and loss of function of the kidney (systemic lupus erythematosus also called SLE)
- swelling and loss of function of muscles (juvenile dermatomyositis)
What Causes Chronic Inflammation?
Several things can cause chronic inflammation, including:
- untreated causes of acute inflammation, like an infection or injury
- an autoimmune disorder, which involves your immune system mistakenly attacking healthy tissue
- long-term exposure to irritants, like industrial chemicals or polluted air
Keep in mind that these issues don’t cause chronic inflammation in everyone. In addition, some cases of chronic inflammation don’t have a clear underlying cause.
Scientists also believe that a range of factors may also contribute to chronic inflammation, such as smoking, obesity, alcohol, and chronic stress.
Inflammation and Your Health
How does inflammation affect the body?
When you’re living with chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs.
Over time, this can lead to DNA damage, tissue death, and internal scarring.
All of these are linked to the development of several diseases, including:
- cancer
- heart disease
- rheumatoid arthritis
- Type 2 Diabetes
- obesity
- asthma
- cognitive decline and dementia (in older adults)
- Multiple sclerosis
- Chronic peptic ulcer
- Systemic lupus erythematosus
- Periodontitis
- Ulcerative colitis
- Crohn’s disease
- Active hepatitis
Related: How Consumption of Instant Noodles May Cause Cancer & Other Health Risks in the Long-Term?
Diagnosis
How is chronic inflammation diagnosed?
There are no real tests to diagnose inflammation on its own. But certain blood tests are a good starting point, these include:
- C-reactive protein (CRP)
C-reactive protein (CRP), which indicates infections or inflammation in the general body (like the joints), and high-sensitivity C-reactive protein (hsCRP), which reflects inflammation of the heart.
Many individuals don’t know they have chronic inflammation until they’re diagnosed with another condition.
If you feel like you’re experiencing some of the common symptoms of chronic inflammation, it’s a good idea to speak with your doctor.
They’ll know the next steps to take after a diagnosis.
Foods that Cause Inflammation
What type of Food Causes Inflammation?
According to the Arthritis Foundation, these are some of the main inflammatory foods or food ingredients that can cause inflammation in the body according to the Arthritis Foundation
- Sugar
Sugar: Be careful when reading ingredient labels because sugar can really destroy your body, and it goes by many names including sucrose and fructose,
Bad saturated fat like trans fats: Found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers, and most stick margarine.
You’ll also want to st ay away from foods that contain partially hydrogenated oil.
High omega-6 oils and products: Omega-6 fatty acids are important to the body in moderation, but excess consumption is known to trigger the body to produce pro-inflammatory chemicals.
Omega-6 fatty acids are found in oils such as corn, safflower, sunflower, soy, peanut, and vegetable. They’re also found in mayonnaise and many salad dressings.
- Refined carbohydrates/white flour products
Refined carbohydrates/white flour products: Common food items like bread, rolls, crackers, and cereals often mainly consist of refined carbohydrates that are severely lacking in nutrients and are also high-glycemic index foods.
High-glycemic index foods fuel the creation of advanced glycation end (AGE) products in the body and can trigger inflammation.
- Mono Sodium Glutamate (MSG)
Mono Sodium Glutamate (MSG): This controversial food additive is often found in prepared Asian food, fast foods, soy sauce, maggi seasoning, noodle seasoning, prepared soups, salad dressings, and deli meats.
MSG can trigger two important pathways of chronic inflammation and negatively impact liver health.
Gluten: People with celiac disease absolutely need to avoid gluten.
People with gluten intolerance may find that they have autoimmune reactions and increased inflammation levels when they consume foods with gluten.
Casein: Some people with inflammatory issues such as arthritis find improvement in symptoms when they avoid casein, which is found in dairy products.
- Aspartame
Aspartame: Aspartame is one of several scary artificial sweeteners.
As the Arthritis Foundation points out if you are sensitive to a chemical such as aspartame, your immune system may react to this “foreign substance” by attacking the chemical, which then causes an inflammatory response.
Alcohol: Alcohol is a burden to the liver. Excessive intake of alcohol is terrible for the liver because not only does it weaken liver function, but it also disturbs other multi-organ interactions in the body and can cause inflammation.
To reduce inflammation, it’s best not to consume alcohol or only to do so in moderation (and make healthier choices, which I’ll talk more about shortly).
Treatment
How is Chronic Inflammation Treated?
Conventional Treatment for Chronic Inflammatory.
Conventional inflammation treatment may include medication, rest, exercise, and surgery (when other options don’t work).
The most common over-the-counter medications conventionally recommended for short-term acute inflammation are called non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, naproxen (Aleve), diclofenac, ibuprofen (Advil and Motrin), Panadol or Paracetamol.
These NSAIDs will later leave your body with dangerous health problems especially when taken in the long term, such include:
- Stomach ulcer and
- Liver damage
Acetaminophen (Tylenol) is another common pain reliever that may be recommended or taken for inflammation.
However, as the U.S. National Library of Medicine points out, acetaminophen does not relieve inflammation.
Corticosteroids, such as cortisone and prednisone, are often prescribed as chronic inflammation treatment for conditions like arthritis and asthma.
Side effects of oral corticosteroids used on a short-term basis include:
- fluid retention,
- increased appetite,
- weight gain,
- insomnia and mood changes.
Side effects of oral corticosteroids used on a long-term basis (for more than three months) include:
- Osteoporosis
- High blood pressure
- Diabetes
- Weight gain
- Increased vulnerability to infection
- Cataracts
- Glaucoma
- Muscle weakness
- Thinning of the skin
- Bruising easily
What then Is the Best Anti-Inflammatory Medication?
I personally wouldn’t recommend any of the conventional options. Instead, I advise you would opt for natural remedies that really get to the root of the problem.
Four Natural Remedies for Inflammation
As part of an anti-inflammatory diet, you’ll want to avoid the problematic foods that cause inflammation mentioned above while also making sure your diet is loaded with anti-inflammatory foods.
These anti-inflammatory foods are also high in antioxidants, which help to reduce damage caused by inflammation.
The Mediterranean diet is a great example of an eating plan that contains many anti-inflammatory foods and has been shown to decrease levels of LDL “the bad” cholesterol thereby lowering the risk for heart disease, Parkinson’s disease, Alzheimer’s disease, and cancer.
Check out this Healing Foods diet, which is also anti-inflammatory in nature. By reducing inflammation, you can help to place your body in a state that is conducive to healing from diseases and other health conditions.
Let’s take a look at specific foods and beverages that are wise choices while following an anti-inflammatory diet:
- Vegetables
Vegetables: A minimum of 4 to 5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower, and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, sea vegetables, and squashes.
- Fruits
Fruits: 3 to 4 servings per day of healthy fruits like apples, blackberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, pineapple, plums, pomegranates, or strawberries.
Water: Make sure you drink enough high-quality purified water for your body weight. Sparkling mineral water or unsweetened herbal tea are other hydrating options.
- Beans and Legumes
Beans and Legumes: 1 to 2 servings per day of soaked and sprouted Ansazi beans, adzuki beans, black beans(akidi), black-eyed peas, chickpeas, or lentils.
Healthy Fats: 5 to 7 servings per day of healthy fats like avocados, red oil, organically produced groundnut oil (mmajeda or mmanu apapa), extra virgin olive oil, flaxseeds, and hemp seeds.
- Protein
Protein: Think organic eggs, grass-fed meats, healthy cheeses, organic poultry, and cultured/raw dairy.
2. Herbs and Spices
Herbs and Spices: Unlimited amounts of antioxidant-rich herbs and spices like basil, chili peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric, and thyme.
- Tea
Tea: especially green and black tea is an excellent natural anti-inflammatory beverage. Try having 2 to 4 cups of green, oolong, or white tea per day.
Fresh Veggie & Fruit Juices: If you own a juicer, you can try making fresh juices that discourage inflammation. You can include celery, cucumber, ginger, pineapple, spinach, and lemon in the recipe.
Related: List of 15 Anti-inflammatory Foods to Reduce Inflammation Naturally
Related: Top Nine Herbs and Spices that Fight Inflammation
- Red Wine/Quercetin-Rich Foods
For some people, the complete elimination of alcohol is a smart choice to eliminate their elimination.
Talk to your dietician about whether or not you should abstain completely. If you are going to drink alcohol, opt for organic red wine.
Research studies show that quercetin, one of the most important flavonoids present in red wine, has potent anti-inflammatory ability along with anti-carcinogenic and antiviral activities as well.
Quercetin is actually able to modulate inflammation and inhibit inflammatory enzymes.
Red wine contains another highly anti-inflammatory component known as resveratrol.
Research has shown that resveratrol may control the main features of Alzheimer’s disease and slow dementia progression.
This is thanks to resveratrol’s ability to reduce inflammation and oxidative stress while also acting as a neuroprotectant.
In moderation, alcohol may also help to decrease LDL “bad” cholesterol, prevent blood clots and help to maintain healthy blood pressure.
Typically, a woman should have no more than one drink a day and a man should have no more than two drinks per day.
This doesn’t mean you should start drinking alcohol if you don’t, but if you’re going to imbibe, organic red wine is certainly a healthier, anti-inflammatory choice when not consumed in excess.
If you would rather stay away from alcohol, quercetin can also be found in healthy foods like onions, apples, kale, blueberries, and green tea.
Tip
If you want the main quercetin in onions consume onions with the outer skin. I mean don’t peel the onions.
Related: How to Use Onions Skin to cook all kinds of Food?
3. Anti-Inflammatory Supplements
If you don’t have access to fresh herbs and spices you may opt for supplements that contain as ingredients.
The National Center for Complementary and Integrative Health (NCCIH) recommends the following supplements, which have a long history of use for treating inflammation and the pain associated with inflammation:
Omega-3 fatty acids: Especially known for helping with the inflammation associated with rheumatoid arthritis.
In general, omega-3 fatty acids are omega-3 fatty acids that have been shown in numerous studies to decrease system-wide inflammation making them helpful to a wide range of health concerns, especially ones with inflammation at the root.
Turmeric: Turmeric is a spice that is also available in supplement form, and it contains a powerful component called curcumin, which is known for its ability to inhibit inflammation.
- Willow Bark
Willow Bark: This herb comes from the willow tree and is traditionally used for pain and conditions of inflammation.
It is commonly used for general pain, low back pain, osteoarthritis, bursitis, and rheumatoid arthritis.
- Bromelain
Bromelain: Naturally found in pineapple, bromelain is an enzyme with an impressive ability to reduce swelling.
However, the best choice to make is to go for whole fresh herbs and spices. Use them in moderation in cooking your meals.
4. Anti-inflammatory Practices
Exercise is a key habit to practice regularly for optimal health. Specifically, it can actually help to lower inflammation! A study published in 2017 in the journal Brain, Behavior and Immunity finds that even just 20 minutes of moderate exercise can decrease inflammatory responses and may protect against chronic conditions with low-grade inflammation.
Daily practices like meditation can also help to reduce inflammation. A study published in 2014 demonstrates how a meditation practice can reduce psychological stress.
Research also points towards mind-body practices like meditation and some yoga activities as ways to lessen the activity of genes associated with inflammation.
Conclusion
Chronic inflammation can increase your risk of several serious diseases.
Problems arise when the inflammatory process goes on for too long and becomes chronic. Chronic inflammation is at the root of most diseases.
Inflammation causes include a poor diet, stress, being overweight,
Begin incorporating one new anti-inflammatory food into your diet each day. Don’t be afraid to try new things!
Consume foods that reduce inflammation on a daily basis. Eliminate all sources of inflammation from your diet.
This includes unhealthy saturated fat foods (like those that contain trans fats or rancid oils), sugars, conventional meats, and conventional dairy products.
Consider incorporating anti-inflammatory supplements into your daily routine like fish oils rich in omega-3 fatty acids, turmeric, willow bark, and bromelain.
Exercise, prayer, and mind-body practices like meditation are scientifically shown to reduce inflammation.
If you’re pregnant, nursing, being treated for a medical condition, or currently taking medication, always speak with your doctor before trying any natural remedies.
I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!
MEDICAL DISCLAIMER
The content provided in Living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
