Is Chronic Inflammation Draining Your Energy? How to Fix It for Good – V360

Are you feeling constantly exhausted, struggling to lose weight, or dealing with unexplained aches and pains? The culprit might not be ageing or bad luck-it could be chronic inflammation working against you.

Inflammation is a natural process that your body uses to protect itself from harm, but when it becomes chronic, it can lead to a range of health issues. Understanding the role of inflammation in the body can help you take steps to manage it effectively, promoting better health and preventing disease.

What is inflammation?

Inflammation is the body’s response to injury, infection, or harmful stimuli. When your body detects an invader-like bacteria, viruses, or toxic chemicals-or experiences physical damage, it triggers an inflammatory response. This response is your body’s way of defending itself, repairing damage, and beginning the healing process.

There are two main types of inflammation: acute and chronic.

Chronic inflammation is a persistent state of inflammation in the body that can last for months or even years. Unlike acute inflammation, which is a short-term response to injury or infection, chronic inflammation can lead to a host of health problems, including cardiovascular disease, diabetes, and autoimmune disorders. 

Understanding the causes and triggers of chronic inflammation, recognising its symptoms, and adopting an anti-inflammatory diet can significantly improve overall health and well-being.

What’s the difference between acute vs. chronic inflammation?

Acute inflammation is the body’s immediate response to injury or infection. This type of inflammation is typically characterised by redness, heat, swelling, and pain. The process involves the release of inflammatory chemicals like histamines and cytokines, which help protect and heal the affected area. Once the threat is neutralised, the inflammation subsides, and healing occurs.

Chronic inflammation, on the other hand, is a prolonged inflammatory response that can continue even after the initial threat has been eliminated. This type of inflammation is often less noticeable than acute inflammation but can cause ongoing damage to tissues and organs. Chronic inflammation is linked to various diseases, including heart disease, cancer, and rheumatoid arthritis.

What are the symptoms of chronic inflammation?

Chronic inflammation can manifest in various ways, often depending on the affected body part. Common symptoms include persistent pain, fatigue, digestive issues, skin problems, frequent infections, and mood disorders. Feeling constantly tired or fatigued, experiencing ongoing pain in joints and muscles, and dealing with skin issues like psoriasis and eczema can all be signs of chronic inflammation. Additionally, chronic inflammation has been linked to mood disorders such as depression and anxiety.

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What are the causes and triggers of chronic inflammation?

Several factors can contribute to chronic inflammation. These include lifestyle choices, environmental factors, and underlying health conditions.

Diet

A diet high in refined sugars, trans fats, and processed foods can contribute to chronic inflammation. These foods can cause an imbalance in gut bacteria, leading to a leaky gut and subsequent inflammation. Conversely, a diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce inflammation.

Obesity

Excess body fat, particularly visceral fat around the abdomen, produces inflammatory chemicals called adipokines. These chemicals can promote chronic inflammation and increase the risk of developing related diseases.

Stress

Chronic stress triggers the release of cortisol and other stress hormones that can promote inflammation. Over time, persistent stress can weaken the immune system and contribute to chronic inflammation.

Lack of exercise

Regular physical activity has anti-inflammatory effects. A sedentary lifestyle can increase inflammation and the risk of chronic diseases. Exercise helps regulate the immune system and reduce inflammatory markers in the body.

Smoking and alcohol

Both smoking and excessive alcohol consumption are major contributors to chronic inflammation. They introduce toxins into the body that can cause oxidative stress and inflammation.

Infections and toxins

Persistent infections and exposure to environmental toxins, such as pollution and chemicals, can lead to chronic inflammation. These external factors can continuously stimulate the immune system, leading to prolonged inflammation.

Autoimmune disorders

Autoimmune disorders, such as rheumatoid arthritis and lupus, cause the immune system to attack healthy tissues, leading to chronic inflammation. These conditions often require medical management to control inflammation and prevent damage.

Understanding and monitoring inflammation levels

Understanding and monitoring inflammation levels can be empowering for individuals who want to take an active role in their health. The most accurate way to assess inflammation levels is by measuring key blood biomarkers. It’s important to track these over a few months, as initial tests will not distinguish between acute or chronic inflammation. Retesting 2-4 times over a year gives a much clearer picture of inflammation status.

Most doctors won’t test for inflammation until serious problems arise. But you can detect early warning signs and take action before it impacts your metabolism, energy, and long-term health.

Creatine kinase

When muscle cells are injured, creatine kinase enzymes leak out of the cells and enter the bloodstream. Prolonged elevated creatine kinase after periods of rest can be a sign of overtraining.

C-Reactive protein (CRP)

C-Reactive Protein is a commonly used biomarker for inflammation. Elevated levels of CRP in the blood indicate the presence of systemic inflammation. It can be measured through a simple blood test and serves as a general marker for assessing overall inflammatory status.

Proinflammatory cytokines

Proinflammatory cytokines, such as Interleukin-6 (IL-6) and Tumour Necrosis Factor-alpha (TNF-alpha), are molecules released by the immune system in response to inflammation. High levels of these cytokines are associated with chronic inflammation and various health conditions. Measurement of these cytokines can provide insights into the inflammatory activity within the body.

Following an anti-Inflammatory diet

Adopting an anti-inflammatory diet is one of the most effective ways to combat chronic inflammation. This diet focuses on consuming nutrient-dense foods that help reduce inflammation and promote overall health. 

Several studies support the benefits of an anti-inflammatory diet. For instance, a study published in the journal Nutrition Reviews highlights that diets rich in fruits, vegetables, and healthy fats can significantly reduce markers of inflammation. Another study in The American Journal of Clinical Nutrition found that omega-3 fatty acids from fish oil can decrease inflammatory processes and improve cardiovascular health. Furthermore, research published in Food Science & Nutrition indicates that antioxidants from fruits and vegetables can reduce oxidative stress and inflammation, thereby protecting against chronic diseases.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants and phytochemicals that combat inflammation. Berries, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts are particularly beneficial.

Whole grains

Whole grains like brown rice, quinoa, and oats are high in fibre, which helps maintain gut health and reduce inflammation. Avoid refined grains and opt for whole grain alternatives.

Healthy fats

Incorporating healthy fats into your diet can help reduce inflammation. Sources of healthy fats include olive oil, avocados, nuts, and fatty fish like salmon and mackerel, which are high in omega-3 fatty acids.

Lean proteins

Lean proteins, such as chicken, turkey, tofu, and legumes, are excellent choices for an anti-inflammatory diet. These proteins provide essential nutrients without promoting inflammation.

Herbs and spices

Certain herbs and spices have potent anti-inflammatory properties. Turmeric, ginger, garlic, and cinnamon are known for their ability to reduce inflammation and improve overall health.

Green tea

Green tea is rich in antioxidants, particularly epigallocatechin gallate (EGCG), which has strong anti-inflammatory effects. Drinking green tea regularly can help lower inflammation levels.

Want to lean more? Download our free e-book The Inflammation Solution for evidence based strategies on reducing inflammation.