Follow these expert-approved tips to reduce chronic inflammation

What causes chronic inflammation?

Any inciting injury to any tissue or organ which is persisting and not resolving completely can cause chronic inflammation. “Various other causes such as infections, cancers, autoimmune disorders, or long-term or chronic injury to a particular tissue may also result in chronic inflammation,” said Dr Raghavendra H.

He further said that inflammation in internal organs like fatty liver and atherosclerosis can also contribute to persistent inflammation.

Lifestyle factors can also contribute to chronic inflammation. Dr Chirag listed out these factors as::

• Poor diet: Consuming high amounts of processed foods, refined sugars, unhealthy fats (such as trans fats and saturated fats), and excessive alcohol can trigger inflammation.

• Sedentary lifestyle: Lack of physical activity and prolonged sitting have been associated with increased inflammation.

• Obesity: Adipose tissue produces inflammatory chemicals, so excess body fat can contribute to chronic inflammation.

• Chronic stress: Long-term stress can disrupt the body’s immune response and lead to inflammation.

Long-term stress can disrupt the body’s immune response and lead to inflammation. (Pic source: Freepik)

• Environmental factors: Exposure to pollutants, toxins, and certain chemicals can initiate or exacerbate chronic inflammation.

How to manage chronic inflammation?

To manage chronic inflammation, adopting a healthy lifestyle and making nutritional changes can be beneficial, such as:

• Regular physical activity: Engage in regular exercise to reduce inflammation and promote overall health. Aim for a combination of aerobic activities, strength training, and flexibility exercises. Aerobic exercises specifically are known to reduce chronic inflammation. Any form of aerobic activity involving mainly cardiac exercises such as swimming, cycling, or jogging can greatly help in reducing chronic inflammation.

• Dietary changes: Include omega 3 fatty acids, a good amount of citrus fruits, vitamin C, vitamin E-rich foods, and antioxidant-rich foods, primarily beta carotene, are among the nutritional substances that can help reduce persistent inflammation.

•  Walnut, chia seeds, flax seeds, fish oils, etc., contain a very high amount of Omega 3 fatty acids.
• Berries are also known to be very essential for joint-related inflammation.

Berries are also known to be very essential for joint-related inflammation. (Pic source: Freepik)

• In addition, reducing the intake of sugar or carbohydrates in the diet can lessen inflammation. All of these substances would aid in lowering inflammation in different parts of the body.

• Stress management: Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies that promote relaxation.

• Maintain a healthy weight: Achieve and maintain a healthy body weight through a balanced diet and regular physical activity. Weight loss, if necessary, can help reduce chronic inflammation.

• Get quality sleep: Aim for adequate sleep duration and improve sleep quality. Poor sleep can contribute to inflammation.

• Limit alcohol consumption: Excessive alcohol intake can promote inflammation, so it’s advisable to consume alcohol in moderation or avoid it altogether.

Things to keep in mind

Chronic information can be commonly identified in blood reports such as an elevated ESR, CRP, HSCRP, ferritin, and low albumin.

“These are a few inflammatory parameters where some represent acute inflammation whereas others indicate chronic inflammation. Ideally, if the ESR and CRP are consistently elevated without any specific reason, one should look into any possibilities of chronic inflammation in any part of the body,” concluded Dr Raghavendra H.

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