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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.

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.

References

Berg, J., Seyedsadjadi, N., & Grant, R. (2020). Saturated Fatty Acid Intake Is Associated With Increased Inflammation, Conversion of Kynurenine to Tryptophan, and Delta-9 Desaturase Activity in Healthy Humans. International Journal of Tryptophan Research, 13, 117864692098194. https://doi.org/10.1177/1178646920981946

Cerqueira, R., Marinho, D. A., Neiva, H. P., & Lourenço, O. (2020). Inflammatory Effects of High and Moderate Intensity Exercise—A Systematic Review. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.01550

Fedewa, M. V., Hathaway, E. D., & Ward-Ritacco, C. L. (2016). Effect of exercise training on C reactive protein: a systematic review and meta-analysis of randomised and non-randomised controlled trials. British Journal of Sports Medicine, 51(8), 670–676. https://doi.org/10.1136/bjsports-2016-095999

Grandner, M. A., Buxton, O. M., Jackson, N., Sands-Lincoln, M., Pandey, A., & Jean-Louis, G. (2013). Extreme Sleep Durations and Increased C-Reactive Protein: Effects of Sex and Ethnoracial Group. Sleep, 36(5), 769–779. https://doi.org/10.5665/sleep.2646

Harrington, M. (2010, September 27). How fish oil fights inflammation. Nature. https://www.nature.com/articles/laban1010-292a?error=cookies_not_supported&code=55781ed5-f575-42b2-9388-3a6298b38be2

Harvard Health. (2021, November 16). Foods that fight inflammation. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Inflammation: What Is It, Causes, Symptoms & Treatment. (n.d.). Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21660-inflammation

Liu, Y. Z., Wang, Y. X., & Jiang, C. L. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. Frontiers in Human Neuroscience, 11. https://doi.org/10.3389/fnhum.2017.00316

McManus, D. M. K. S. (2022, March 1). Olive oil: Can it lower your risk of dying early? Harvard Health. https://www.health.harvard.edu/blog/olive-oil-can-it-lower-your-risk-of-dying-early-202203012695

Schultz, H., Ying, G. S., Dunaief, J. L., & Dunaief, D. M. (2019). Rising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable–Rich, Low Inflammatory Foods Everyday (LIFE) Diet. American Journal of Lifestyle Medicine, 15(6), 634–643. https://doi.org/10.1177/1559827619894954

Silva Caldas, A. P., Chaves, L. O., Linhares Da Silva, L., De Castro Morais, D., & Gonçalves Alfenas, R. D. C. (2017). Mechanisms involved in the cardioprotective effect of avocado consumption: A systematic review. International Journal of Food Properties, 1–11. https://doi.org/10.1080/10942912.2017.1352601

Tsalamandris, S., Antonopoulos, A. S., Oikonomou, E., Papamikroulis, G. A., Vogiatzi, G., Papaioannou, S., Deftereos, S., & Tousoulis, D. (2019). The Role of Inflammation in Diabetes: Current Concepts and Future Perspectives. European Cardiology Review, 14(1), 50–59. https://doi.org/10.15420/ecr.2018.33.1

About the author

Lauren Dobischok

Lauren is a health scientist and science communicator currently living in the Netherlands. Originally from Canada, she completed a Research Master’s in Health Sciences at the Netherlands Institute of Health Sciences at Erasmus University Rotterdam (NIHES) with a specialisation in epidemiology. Prior to her master’s degree, she completed a Bachelor’s degree in Health Sciences at Simon Fraser University. With a background in public health, her goal is to create accurate scientific content that is easy to understand and empowers people to make informed decisions. Within Homed-IQ, Lauren works as a Product Developer and Content Lead, working closely with physicians and scientists on medical devices for Homed-IQ’s new products and written communications.

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