Last Updated on July 17, 2023

We’ve all heard the word inflammation before. It seems to be a significant focus in today’s lexicon. We know that inflammation is involved in a wide range of chronic diseases, including heart disease, cancer, and autoimmune disorders. It’s even a common talking point among regular gymgoers and fitness enthusiasts.

But what is inflammation? What causes inflammation, what are its signs and symptoms, and how do you treat it? We’ll discuss this, and more, in detail below.

What Is Inflammation?

Inflammation is a complex biological process initiated by the body’s immune system in response to injury, infection, or tissue damage.

It is a process that involves the activation of various immune cells and the release of several chemicals, including cytokines and prostaglandins. These substances cause the affected area to become red, swollen, hot, and painful, and stimulate the growth of new blood vessels to bring in necessary nutrients and immune cells.

The purpose of inflammation is to remove harmful stimuli, such as damaged cells, irritants, and pathogens, and to initiate the healing process.

Types of Inflammation

There are two types of inflammation: acute and chronic. What is the difference between acute and chronic inflammation?

Acute Inflammation

Acute inflammation is a rapid and short-lived response of the body’s immune system to injury, infection, or tissue damage. Acute inflammation is usually resolved within a few days and is generally considered to be beneficial for the body. It is a normal and essential part of the body’s immune response and is necessary for protecting the body from harm and restoring tissue function.

Examples of conditions that can cause acute inflammation include cuts, bruises, sprains, infections, and allergies.

Chronic Inflammation

Chronic inflammation is a long-lasting and persistent response of the body’s immune system to injury, infection, or tissue damage. Unlike acute inflammation, chronic inflammation can persist for weeks, months, or even years. This type of inflammation is a major contributor to the development of oxidative stress and many chronic diseases and conditions.

Chronic inflammation can result from a variety of factors, including persistent infections, exposure to environmental toxins, and lifestyle factors, such as a high-fat diet, physical inactivity, and stress.

The precise mechanisms of chronic inflammation are not fully understood, but it is thought to result from a failure of the body’s immune response to shut down properly. This can lead to a continual cycle of immune activation and tissue damage that contributes to the development of chronic diseases and conditions.

Signs & Symptoms of Inflammation

The five classic signs of inflammation are:

  • Redness: The affected area may appear red and swollen due to increased blood flow to the region.
  • Swelling: Inflammation can cause swelling in the affected area, due to the accumulation of fluid and immune cells. (Learn how to reduce swelling)
  • Heat: The affected area may feel warm to the touch due to increased blood flow and the release of heat-producing chemicals.
  • Pain: Inflammation can cause pain and tenderness in the affected region due to the release of pain-producing chemicals and pressure on nerve endings.
  • Loss of function: Inflammation can cause loss of function in the affected area, such as joint stiffness and reduced mobility in cases of joint inflammation.

These five signs of inflammation can be present in varying degrees depending on the cause and severity of the inflammation. It is important to seek medical attention if you experience lingering or severe symptoms of inflammation, as early treatment can help prevent disease progression and reduce the risk of serious complications.

What Causes Inflammation?

What causes inflammation? Inflammation can be caused by a variety of factors, including:

  • Infections: Bacterial, viral, and fungal infections can cause inflammation as the body’s immune system responds to eliminate the infection.
  • Physical injury: Trauma, such as cuts, bruises, sprains, and broken bones, can cause acute inflammation as the body responds to the injury.
  • Allergic reactions: Allergic reactions to substances such as pollen, food, or medications can cause inflammation as the body’s immune system responds to the allergens.
  • Chronic diseases: Chronic diseases, such as arthritis, Crohn’s disease, and psoriasis, can cause chronic inflammation as the body’s immune system continues to respond to ongoing tissue damage or infection.
  • Environmental factors: Exposure to environmental toxins, such as pollution and cigarette smoke, can cause chronic inflammation and contribute to the development of chronic diseases.
  • Lifestyle factors: Lifestyle factors, such as a high-fat diet, physical inactivity, and stress, can increase the risk of chronic inflammation and contribute to the development of chronic diseases.

Make sure to identify and manage the underlying cause of inflammation to reduce the risk of serious complications and to promote healing and recovery.

Inflammatory Diseases

Untreated or persistent inflammation can increase the risk of several chronic diseases and conditions, including:

  • Cardiovascular disease: Chronic inflammation is a major risk factor for heart disease, as it can contribute to the development of plaque in the arteries and increase the risk of heart attack and stroke.
  • Cancer: Persistent inflammation can increase the risk of certain types of cancer, such as colorectal cancer, by promoting the growth and spread of cancer cells.
  • Type 2 diabetes: Chronic inflammation can contribute to the development of insulin resistance and increase the risk of type 2 diabetes.
  • Rheumatoid arthritis: Chronic inflammation can cause joint damage and increase the risk of rheumatoid arthritis, an autoimmune disease that affects the joints.
  • Chronic kidney disease: Prolonged inflammation can contribute to the development of chronic kidney disease, a condition that can lead to kidney failure over time.
  • Neurological diseases: Excessive inflammation has been linked to an increased risk of developing several neurological diseases, such as Alzheimer’s disease and multiple sclerosis.
  • Inflammatory bowel disease: Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, is a group of autoimmune conditions that cause chronic inflammation in the gastrointestinal tract.
  • Psoriasis: Psoriasis is a chronic autoimmune skin condition characterized by red, scaly patches caused by persistent inflammation.
  • Asthma: Asthma is a chronic respiratory condition characterized by inflammation and narrowing of the airways, making it difficult to breathe.
  • Lupus: Lupus is a chronic autoimmune disease that can cause inflammation and damage to various parts of the body, including the joints, skin, and internal organs.
  • Gout: Gout is a form of arthritis characterized by an accumulation of uric acid crystals in the joints, leading to pain and inflammation.
  • Atherosclerosis: Atherosclerosis is a condition that involves the buildup of plaque in the arteries, caused by chronic inflammation, which can increase the risk of heart disease and stroke.

How Is Inflammation Treated?

The two most common ways to treat inflammation are through the use of NSAIDs and steroid injections.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

Nonsteroidal anti-inflammatory drugs (NSAIDs) are a commonly used class of medications that are used to treat inflammation and relieve pain. NSAIDs work by blocking the production of prostaglandins, which are chemicals that cause pain, inflammation, and fever. Some common anti-inflammatory medicine includes aspirin, ibuprofen, and naproxen.

Steroid Injections

Steroid injections are a type of medication that can be used to treat inflammation. They contain a synthetic form of the hormone cortisol, which is naturally produced by the body and has anti-inflammatory effects. Steroid injections are often used to treat inflammation in specific areas, such as joints, and can provide rapid relief of symptoms and reduce the need for oral steroids.

How to Reduce Inflammation Naturally

There are also plenty of ways to reduce inflammation in the body and get natural pain relief.

Avoid Foods That Cause Inflammation

To reduce inflammation, it is recommended to limit or avoid certain food groups. The most common foods that cause inflammation are:

  • Fried foods: Fried foods, such as french fries, are high in unhealthy trans fats, which can increase inflammation and increase the risk of heart disease.
  • Red meat and processed meats: Red meat and processed meats, such as bacon and deli meats, are high in saturated fat and have been linked to increased inflammation and an increased risk of certain diseases.
  • Refined carbohydrates: Foods made with white flour, such as white bread and pastries, are high in refined carbohydrates, which can increase inflammation and increase the risk of type 2 diabetes.
  • Sugar and high fructose corn syrup: Sugary drinks, such as soda and fruit juice, are high in added sugars, which can increase inflammation and contribute to weight gain. (Read more about sugar and inflammation)
  • Alcohol: Excessive drinking has been linked to increased inflammation and an increased risk of several chronic diseases, such as cardiovascular disease and liver disease. (Read more about alcohol and inflammation)
  • Dairy products: High-fat dairy products like milk, cheese, and yogurt may contribute to inflammation. Replace the high-fat items with low-fat items.

Try an Anti-Inflammatory Diet

The anti-inflammatory diet is a dietary pattern that is focused on consuming foods that have anti-inflammatory effects and limiting foods that may promote inflammation. The anti-inflammatory diet emphasizes consuming a variety of whole, minimally processed foods, such as:

  • Fruits and vegetables: Anti-inflammatory fruits and vegetables are high in antioxidants and anti-inflammatory compounds, such as vitamin C and beta-carotene.
  • Whole grains: Whole grains, such as brown rice and quinoa, are high in fiber and nutrients and can help regulate blood sugar levels and reduce inflammation.
  • Healthy fats: Healthy fats, such as olive oil, nuts, and seeds, can help reduce inflammation and improve heart health.
  • Lean protein: Lean protein, such as fish, poultry, and plant-based sources, can help reduce inflammation and support muscle repair and growth.
  • Herbs and Spices: Certain herbs and spices, including turmeric, ginger, garlic, and cinnamon, possess potent anti-inflammatory properties that can help alleviate inflammation throughout the body.

The anti-inflammatory diet also suggests limiting or avoiding the foods mentioned in the prior section.

Keep in mind. everyone’s dietary needs are different. It’s best to speak with a healthcare professional for personalized recommendations if you’re unsure where to start. Adopting an anti-inflammatory diet can help reduce inflammation and improve overall health, but it is not a cure for any specific health condition.

Make Lifestyle Changes

In addition to dietary changes, there are several lifestyle modifications you can make if you want to know how to reduce inflammation.

  • Exercise: Regular physical activity has been shown to have anti-inflammatory effects and can improve overall health. Aim for at least 30 minutes of moderate exercise most days of the week.
  • Sleep: Getting adequate sleep, usually 7 to 9 hours per night, can help reduce inflammation and improve overall health.
  • Stress management: There is a clear link between chronic stress and inflammation, so it is important to find healthy ways to manage stress, such as through meditation, deep breathing, or exercise.
  • Avoiding tobacco: Smoking and exposure to secondhand smoke can increase inflammation and increase the risk of several chronic diseases. (Read more about smoking and inflammation)
  • Maintaining a healthy weight: Being overweight or obese can increase inflammation and increase the risk of several chronic diseases.
  • Avoiding environmental toxins: Exposure to environmental toxins, such as air pollution and chemicals in household products, can increase inflammation.
  • Staying hydrated: Drinking plenty of water can help flush out toxins and reduce inflammation.

Use Dietary Supplements

Using a natural anti-inflammatory can also serve as a good way to reduce inflammation at home. Here are 3 options to get you started.

Turmeric is a spice commonly used in cooking, and it has been used for centuries for its medicinal properties. One of the key active ingredients in turmeric is curcumin, which has been shown to have potent anti-inflammatory effects.

Apple cider vinegar is one of the best natural remedies for inflammation that has been used for its variety of health benefits. The active ingredient in apple cider vinegar is acetic acid, which has been shown to have anti-inflammatory effects by inhibiting the production of pro-inflammatory compounds and reducing oxidative stress.

Elderberry is a fruit commonly used in traditional medicine, and it has been shown to have anti-inflammatory effects. The active compounds in elderberry, such as anthocyanins and flavonoids, can inhibit the production of certain inflammatory signaling molecules.

Inflammation: Final Thoughts

Inflammation is a critical component of the body’s immune response and plays a key role in protecting the body from injury, infection, and tissue damage. However, chronic inflammation can be damaging to the body and is believed to play a key role in the development of many chronic diseases.

A better understanding of the mechanisms of inflammation in the body and the triggers that lead to chronic inflammation is crucial for the development of new treatments and therapies for these conditions.

There is increasing evidence that lifestyle factors, such as diet, physical activity, and stress, can influence the level of inflammation in the body. Eating a healthy diet rich in anti-inflammatory foods, engaging in regular physical activity, and managing stress levels are all important strategies for maintaining good health and reducing the risk of chronic diseases associated with inflammation.

It is also important to seek medical advice if you have symptoms of chronic inflammation, as early treatment can help prevent the progression of the disease and reduce the risk of serious complications.