Chronic inflammation: causes & prevention tips

Inflammation is the body’s natural defense against harm, aiming to eliminate threats and start healing. While acute inflammation is often visible, chronic inflammation can occur silently and is linked to diseases like heart disease, diabetes, and cancer. This article explores its causes and prevention.

Table of Contents

• Inflammation as an immune response
• Causes of chronic inflammation
• Reducing and combating inflammation

Inflammation as an immune response

Inflammation is a natural reaction of the immune system and can be triggered by various factors, such as injuries, bacterial or viral infections. The purpose of this reaction is to eliminate the cause of the threat, remove damaged cells, and initiate healing.

Most people are familiar with the classic signs of acute inflammation: redness, swelling, warmth, and pain – for example during a cold or after an injury.

However, inflammation can also occur unnoticed, such as in autoimmune diseases. Particularly dangerous are chronic, low-grade inflammations, because they can silently damage blood vessels and organs over time. They are associated with heart disease, diabetes, asthma, cancer, arthritis, and intestinal conditions such as ulcerative colitis (Cleveland Clinic, 2021). 

Causes of chronic inflammation

Chronic inflammation can have multiple causes, including:

• Autoimmune diseases

• Unresolved acute inflammation

• Exposure to pollutants (e.g. air pollution, chemicals)

• An unhealthy lifestyle, including:

  • Chronic stress

  • Obesity

  • Regular alcohol consumption

  • Smoking

  • Physical inactivity or excessive high-intensity exercise

Not all causes are within our control. But through conscious lifestyle choices, the risk of chronic inflammation can be reduced significantly (Cleveland Clinic, 2021).

Reducing and combating inflammation

Chronic inflammation often progresses without symptoms, which means it can affect your body unnoticed. This can promote long-term damage that may only be discovered at a very late stage. However, inflammation can also be reduced through changes in diet and lifestyle. To support you in this process, we have compiled several tips for reducing inflammation:

1. Incorporate more anti-inflammatory foods

A balanced diet is one of the most important ways to fight inflammation. The following anti-inflammatory foods should be a regular part of your diet:

• Avocados: rich in healthy fats and antioxidants, support heart and vessel health (Caldas, 2017).
• Extra virgin olive oil: contains monounsaturated fats and antioxidants, proven to have anti-inflammatory effects (Berg et al., 2020, McManus, 2022).
• Leafy green vegetables: spinach, kale, or bok choy provide antioxidants like beta-carotene, which help lower inflammation markers such as C-reactive protein (Schultz, 2019).
• Fruits: berries, cherries, cranberries, and citrus fruits are high in antioxidants and help protect against inflammation (Harvard Health, 2021).
• Fatty fish: herring, salmon, mackerel, or sardines are rich in omega-3 fatty acids, which have strong anti-inflammatory properties(Harrington, 2010). Tip: Those who don’t eat fish can supplement with omega-3, ideally after consulting a doctor.

2. Regular physical activity

Physical activity strengthens the heart and bones, helps control weight, boosts mood, and has been shown to lower inflammation markers (Fedewa, 2016). 

• Just 20 minutes of brisk walking a day can already help.

• Focus on consistency rather than performance.

• Avoid overtraining, as too much high-intensity exercise can increase inflammation.

Source: Cerqueira, 2019

3. Managing stress

Chronic stress has been linked to increased levels of inflammation and heart disease (Liu, 2017). Proven stress-management methods include:

• Yoga, meditation, mindfulness practices

• Sufficient rest and sleep

• Social activities and hobbies

4. Control your blood sugar

Consistently high blood sugar levels can trigger stronger immune responses and promote inflammation (Tsalamandris, 2019). 

• Limit sugary drinks, white flour products, and processed foods.

• Stay active and maintain a balanced diet.

• For people with diabetes, good blood sugar management is especially important.

Note: If you suspect you may have diabetes, always consult a doctor. With the Homed-IQ’s Blood Sugar Test, you can measure your average blood sugar levels over the past three months.

5. Get enough sleep

Both short-term and long-term sleep deprivation are linked to higher inflammation levels (Grandner, 2013). Tips for better sleep:

• Maintain a regular sleep routine

• Ensure a dark, quiet sleeping environment

• Avoid caffeine and screen time before bed

Frequently Asked Questions (FAQ)

How can I recognize chronic inflammation?
Chronic inflammation often shows few symptoms but may cause fatigue, joint and muscle pain, digestive problems, or frequent infections.

What is the difference between acute and chronic inflammation?

• Acute inflammation: appears suddenly (e.g. during an infection or injury) and usually resolves after a short time.

• Chronic inflammation: lasts for weeks or months, often unnoticed, and can damage organs.

When should I see a doctor?
If you have long-lasting, unexplained symptoms such as fatigue, pain, or digestive issues, or if you are at higher risk for heart disease or metabolic conditions, you should seek medical advice.