We hear all. the. time. that unchecked inflammation is bad for our health—but what does that actually mean, and how do we stop it?
Inflammation is a natural immune response that helps the body heal and fight infections, so in small amounts, it’s beneficial. However, when it becomes chronic or unbalanced, inflammation can wreak havoc on your health over time. Instead of helping, chronic inflammation harms and contributes to a number of diseases, such as cardiovascular and autoimmune conditions, as well as premature aging.
Ahead, we’ll take a deep dive into how chronic inflammation impacts long-term health and discuss steps you can take today to keep it in check.
- ABOUT OUR EXPERTS: Dr. Daniel Nuzum, N.D., is a naturopathic doctor. Dr. Jolene Brighten, D.N.M., is a board-certified naturopathic endocrinologist.
What Is Chronic Inflammation?
Inflammation is the body’s way of responding to injury, infection, or harmful stimuli. In other words, it’s a natural defense mechanism designed to protect the body and promote healing, such as by eliminating harmful pathogens and repairing damaged tissues.
The word inflammation comes from the Latin inflammare, meaning “to ignite or burn.” As an article published in the International Journal of Molecular Sciences points out, “An analogy with fire is instructive because the purpose of inflammation is to pre-emptively ‘ignite’ in defense against an array of potential threats and then to spontaneously extinguish after threat neutralization.”
Inflammatory processes involve immune cells such as white blood cells, which release signaling molecules called cytokines to help fight infection and repair tissues. Additionally, inflammatory mediators like histamines and prostaglandins increase blood flow to the affected area, allowing more immune cells to reach the site of injury or infection.
Acute inflammation, which is short-term and lasts several days or weeks, produces symptoms like redness and swelling that develop after a cut or sprain. Chronic inflammation, however, is long-term (lasting for more months or even years) and often silent, meaning you might not even realize it’s happening even though it’s taking a serious toll on your health.
The trouble with unmanaged, ongoing inflammation is that “when it persists, it can lead to tissue damage and dysfunction in various organs and systems of the body, increasing the risk of many health conditions,” says naturopathic doctor Dr. Daniel Nuzum, N.D.
How do you know if you’re experiencing inflammation? Signs of chronic inflammation can include:
- Fatigue or brain fog
- Joint pain or stiffness
- Weakness and poor recovery from exercise
- Persistent digestive issues, such as bloating and pain
- Skin problems like acne, eczema, and psoriasis
- Frequent infections or slow healing
6 Health Conditions Often Linked to Chronic Inflammation
How do those pesky immediate signs of chronic inflammation transform over time? Here’s a closer look at the downstream effects of inflammation that goes unchecked.
1. Heart Disease
Over time, inflammation damages blood vessels, leading to plaque buildup, high blood pressure, and a greater risk of heart disease and stroke. For example, chronic inflammation triggers the formation of arterial plaque, leading to atherosclerosis, which is the hardening and thickening of arteries.
Read More: 6 Ways You Could Be Unknowingly Putting Your Heart Health At Risk
Elevated levels of C-reactive protein (CRP), a marker of inflammation, are also linked to higher heart disease risk. Additionally, high inflammation levels can contribute to high blood pressure and poor circulation.
2. Type 2 Diabetes and Insulin Resistance
According to board-certified naturopathic endocrinologist Dr. Jolene Brighten, D.N.M., inflammation plays a significant role in insulin resistance, the hallmark of type 2 diabetes. Chronic inflammation disrupts insulin signaling, making it harder for cells to absorb glucose (sugar). High blood sugar levels further promote inflammation, creating a vicious cycle, she explains.
Inflammatory chemicals, such as cytokines, can also interfere with proper metabolism, insulin sensitivity, and fat storage—meaning that inflammation can increase the risk for issues like weight gain and obesity.
Additionally, inflammation and insulin resistance are linked to the common reproductive disorder called PCOS (polycystic ovarian syndrome), as well as infertility, and difficult and painful periods, says Brighten. “Even lean people with PCOS often have chronic, low-grade inflammation that is altering their insulin receptor activity,” she adds.
3. Autoimmune Diseases
Autoimmune diseases, such as rheumatoid arthritis, lupus, and multiple sclerosis, are directly linked to out-of-control inflammation, explains Nuzum.
Autoimmune conditions occur when the immune system mistakenly attacks healthy tissues, leading to chronic pain and organ damage. Inflammation-driven conditions can cause severe joint pain, fatigue, and a slew of digestive disorders, according to Nuzum.
When the immune system goes into overdrive and ramps up inflammatory reactions, many parts of the body can be “attacked”, including the joints, lungs, and eyes. Therefore, managing inflammation can be key in reducing autoimmune flare-ups and improving quality of life.
4. Neurodegenerative Diseases
Inflammation is a key driver of brain aging and cognitive decline, according to Brighten. “inflammation is silently shaping your cognitive health whether you know it or not, influencing everything from your mood and memory to your risk of serious conditions like depression and Alzheimer’s,” she says.
Recent studies suggest that inflammation in the brain can increase the risk for neurodegeneration—the loss and damage of nerve cells (or neurons) in the brain and spinal cord— even before other damage takes place, such as protein aggregation, which is linked to conditions like Alzheimer’s.
When inflammatory molecules damage neurons, memory loss and cognitive dysfunction can follow. Disruptions to the blood-brain barrier caused by inflammation allow harmful substances to enter the brain, worsening neurological health.
High inflammation levels have been linked to not only cognitive decline but also depression, anxiety, and mood disorders, according to studies, which is why many experts recommend taking steps like eating well and exercising to reduce inflammation and help improve mental and cognitive well-being.
5. Gut Health and Digestive Disorders
The gut is a major center of immune activity, says Nuzum. As such, “chronic inflammation plays a key role in digestive conditions like leaky gut syndrome, IBS, Crohn’s disease, and ulcerative colitis,” he explains.
According to Nuzum, when inflammation damages the gut lining, it can lead to leaky gut syndrome, in which harmful substances enter the bloodstream, triggering more inflammation.
An imbalanced gut microbiome—often caused by factors like processed foods, over-use of medications, endocrine disruptors, and chronic stress—can further exacerbate gut-related inflammation, leading to bloating, discomfort, and nutrient malabsorption, says Nuzum. Furthermore, poor gut health can create a cycle of inflammation that continues to worsen conditions like arthritis, insulin resistance, and others.
6. Skin Conditions and Premature Aging
Inflammation speeds up aging both inside and outside of the body, according to Brighten. Being inflamed can contribute to breakouts, increased sensitivity, and chronic skin conditions like eczema and psoriasis, she says.
Read More: Collagen Production Starts Declining In Your 20s—Here’s What To Do About It
Inflammatory free radicals can also break down collagen and elastin, which are the building blocks of skin that are needed to maintain a youthful skin texture, Brighten adds. Additionally, high-sugar diets and processed foods fuel glycation, a process that accelerates aging by making the skin less resilient.
How to Support A Healthy Inflammation Response for Long-Term Health
Now, on to the good news: There are plenty of steps you can take today to support a healthy balance of inflammation and long-term well-being.
1. Adopt an Anti-inflammatory Diet
What you eat directly influences inflammation levels, according to both Dr. Brighten and Dr. Nuzum. A diet rich in whole, nutrient-dense foods—such as one similar to the Mediterranean diet—is among the most recommended diets to help keep inflammation in check, the experts say. “An anti-inflammatory diet prioritizes fruits, vegetables, whole grains, nuts, seeds, fish, and herbs and spices,” says Nuzum.
A few specific must-do’s:
- Prioritize omega-3 fats, found in wild-caught fish, flaxseeds, and walnuts. “The Standard American Diet is very low in omega-3s, which are anti-inflammatory, but tends to be high in omega-6s, such as from vegetable oils and processed foods, which are pro-inflammatory,” Brighten notes. She recommends regularly seeking out omega-3s from fish like salmon, trout, and sardines, as well as walnuts and flaxseeds. If you struggle to consume enough omega-3s through food alone, consider a high-potency supplement made from fish oil or algae oil.
- Eat more produce by “adding plenty of colorful fruits and vegetables, such as berries, tomatoes, bell peppers, avocados, and olives,” says Nuzum. Spinach, kale, and Swiss chard also contain antioxidants that protect against oxidative stress.
- Limit processed foods and added sugars, as these can increase pro-inflammatory markers and take a toll on gut health and metabolic function, according to Nuzum. “Minimize foods that exacerbate inflammation in the body, such as those made with refined sugars, unhealthy fats, and artificial additives, as well as processed meats, fried foods, and sugary beverages,” he says.
- Include gut-friendly foods, like fermented eats such as sauerkraut, kimchi, and kefir, which help support gut health and immune balance.
2. Support Your Body with the Right Supplements
Certain supplements may support the body’s efforts to balance inflammation and promote long-term health. According to Brighten and Nuzum, these include.
- Curcumin (found in turmeric): a powerful antioxidant that supports joint, gut, and brain health.
- Omega-3s: support the body in maintaining balance in response to processed foods and environmental toxins.
- Probiotics: Help maintain a healthy balance of beneficial bacteria in the gut microbiome, which is essential for short- and long-term balance.
- Vitamins D3 and K2: support immune function and bone health.
- Magnesium: can help relax muscles, support hormone balance, and improve sleep, which is beneficial for lowering inflammation related to stress.
3. Manage Stress and Prioritize Sleep
Chronic stress and poor sleep drive higher levels of inflammatory hormones like cortisol, points out Brighten. She suggests:
- Adding meditation, yoga, and deep breathing exercises into your daily routine to help lower inflammation-related stress markers.
- Aiming for seven to nine hours of quality sleep each night to allow your body to repair and recover.
- Limiting screen time before bed to support melatonin production and circadian rhythm.
- Getting out into nature to relax, such as by taking walks outside.
4. Move Your Body Daily
Regular exercise is one of the best ways to lower inflammation and improve long-term health. Brighten’s tips related to exercise include:
- Doing low-impact activities (like cycling, pilates, walking, or yoga) most days of the week, to reduce stress-related inflammation.
- Strength training two to three times per week to support muscle mass and improve insulin sensitivity and metabolic health.
- Avoiding overtraining, as excessive exercise can actually increase inflammation levels.
The Bottom Line
Chronic inflammation can be a real drag on your health and well-being—and its impacts only grow more serious over time. When left unchecked, this internal imbalance can contribute to a number of health conditions. Thankfully, many lifestyle factors can help keep inflammation in balance so you can feel (and look!) your best for years to come.