CHRONIC INFLAMMATION: CAUSES, CONSEQUENCES, AND HOW TO AVOID IT

We hear a lot about chronic inflammation nowadays partly because so much more is now understood about why it occurs and what destruction it can cause.

Chronic inflammation happens when your body's normal healing process goes wrong and gets stuck in an "on" position for months or years. Unlike acute inflammation, which is a healthy, short-term response to an injury or infection, chronic inflammation is a low-level, persistent activation of the immune system that slowly wears down tissues and organs over time.

CAUSES OF CHRONIC INFLAMMATION

1)              Medical & Physical

When an Injury or Infection Never Truly Heals: Sometimes the body can't completely clear a persistent infection (like certain bacterial infections) or an irritant (like asbestos or silica dust). The immune system keeps trying to fight the invader, but because it can't win, the inflammatory response drags on indefinitely.

Autoimmune Confusion: This is a major cause. In conditions such as rheumatoid arthritis or lupus, the immune system gets confused and mistakenly attacks the body's own healthy cells and tissues, treating them like foreign invaders. This constant friendly fire causes ongoing inflammation.

Long-Term Exposure to Toxins: Breathing in pollutants or industrial chemicals over years can keep your lungs and body inflamed at a low level.

2)             Lifestyle

Poor Diet: The standard Western diet—heavy on processed foods, sugar, refined carbs, and certain fats—actively promotes inflammation. Conversely, a diet rich in vegetables, fruits, and healthy fats (like those in fish and nuts) tends to be anti-inflammatory.

Obesity: Fat cells, especially the ones around your belly, aren't just inert storage—they are active factories that pump out inflammatory chemicals into your bloodstream, creating a constant state of low-grade inflammation.

Lack of Activity: A sedentary lifestyle is strongly linked to higher inflammatory markers. Moving your body regularly helps calm the immune system.

Chronic Stress and Bad Sleep: Being constantly stressed or not getting enough quality sleep elevates hormones like cortisol that, while helpful in the short term, cause inflammation when persistently high.

Smoking and Alcohol: These habits introduce toxins that irritate and inflame tissues throughout the body.

Basically, chronic inflammation is your body's distress signal that something is continually aggravating your system, whether it's a disease, an environmental toxin, or a daily habit.

CONSEQUENCES OF CHRONIC INFLAMATION

When chronic inflammation hangs around for too long, it stops being a helpful defence mechanism and progressively contributes to the degradation of joints, muscles, and connective tissues.

Your Heart and Circulation: Inflammation contributes to plaque buildup in your arteries (atherosclerosis). This makes your blood vessels stiff and narrow, increasing your risk of a heart attack or stroke.

Your Metabolism: It interferes with how your body uses insulin, which leads to insulin resistance and eventually Type 2 diabetes.

Your Bones and Joints: When inflammation attacks your musculoskeletal system, it can cause chronic pain, permanent joint damage and deformity (like in rheumatoid arthritis), muscle weakness, and brittle bones.

Your Digestion: It fuels painful, long-term conditions like Crohn's disease and ulcerative colitis (IBD), and a poor gut balance fuels the inflammation cycle even further.

Your Breathing: Inflammation in the lungs contributes to long-term breathing issues like asthma and COPD.

Your Brain:  Inflammation can cross into your brain tissue, leading to brain fog, memory issues, mood changes, and can increase the risk of serious neurological conditions like Alzheimer's and Parkinson's disease.

Cancer Risk: The constant irritation and cell damage caused by inflammation creates an environment where cancer cells are more likely to grow and spread.

Chronic inflammation can affect every aspect of your physical health and well-being.

WHAT CAN WE DO TO REDUCE CHRONIC INFLAMATION

Getting chronic inflammation under control requires a lifestyle audit. Look at reducing the causes and adopting a healthier routines and habits.

Eat the Right Stuff: The food you eat can either fuel inflammation or calm it down. The key is leaning into whole foods, fruits, and veggies (look at the Mediterranean diet). Berries, leafy greens, salmon, and olive oil are great choices. You'll want to cut back significantly on things like sugary drinks, white bread, fried food, and processed meats, which are known inflammation triggers.

Get moving: You don't need to train for a marathon, but consistent, moderate exercise is vital. A brisk walk, swim, or bike ride most days of the week helps keep your immune system in check.

Manage your weight: Carrying extra weight, especially around the belly, means your body is constantly producing inflammatory chemicals. Losing that weight is one of the most effective ways to lower your internal inflammation levels.

Prioritize sleep: Skimping on sleep throws your immune system out of whack and raises inflammation markers. Aim for 7 to 9 hours consistently every night.

Introduce calm into your life: Chronic stress is a huge factor in inflammation. Find what works for you, whether it's yoga, meditation, deep breathing, or just a quiet hobby, and make it a non-negotiable part of your day.

Drop bad habits: Smoking and excessive drinking fuel the inflammatory fire. Quitting smoking is essential for reducing systemic inflammation.

See a doctor for underlying autoimmune conditions

For many people, these lifestyle changes are powerful medicine. But sometimes the inflammation is linked to an underlying condition (like an autoimmune disease) that needs medical management.

Your doctor might prescribe nonsteroidal anti-inflammatory drugs (NSAIDs) for pain and inflammation, corticosteroids for more severe cases, or other specific medications to manage the underlying condition.

Supplements: Certain supplements such as Omega-3 fatty acids (fish oil), Curcumin (from turmeric) and Vitamins C, D and E may help but should be discussed with a doctor first.

At Harper Road Osteopaths we treat people who have suffered from chronic inflammation and as well as giving advice, we are able to relieve some of the symptoms that are associated with arthritic conditions and inflammatory tissue disorders such as tendonitis. Feel free to book in and discuss with us.

Disclaimer: This information is for information purposes only and does not constitute medical advice. Please consult a healthcare professional for any medical concerns or before starting any new medications or supplements.