How can you tackle inflammation?

Photos: Getty

Health experts seem to be mentioning ‘chronic inflammation’ more and more, but what exactly does it mean? And why does it matter? If you’re wondering why inflammation is something that should be on your radar, read on. We’ve spoken to experts to get the lowdown on the dangers of chronic inflammation on health, and how we can reduce it.

What is inflammation, and what does it mean for your body?

Inflammation refers to your body’s natural response against things that harm it, like infections and injuries in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system.

This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. In the case of acute inflammation, like getting a cut on your knee or dealing with a cold, the whole process usually lasts for a few days.

Unlike the sharp, obvious kind of inflammation you get from an injury or infection, chronic inflammation is subtle. It lingers in the background, disrupting everything from energy levels to digestion, and has been linked to conditions like heart disease, cancer and fatigue.

Dr Aman Chungh a GP at Omniya Clinic says, ‘Chronic inflammation is essentially the body’s immune system stuck in low-grade alert mode. Inflammation is a useful process for the body to combat illnesses and repair, however if left switched on without any illness to go up against it can have adverse effects on the body's healthy cells.

‘In general practice, we often don’t see ‘inflammation’ as a standalone complaint - it presents indirectly: persistent fatigue, brain fog, joint stiffness, digestive disturbances, skin issues like eczema or acne, and even mood changes such as low mood or anxiety. Many patients have been told everything looks normal on standard blood tests, but deeper investigation often reveals inflammatory markers, or hormone imbalances driving these symptoms.’

A digitally generated image of a man with lower back pain in front of a purple background.

What causes chronic inflammation?

Chungh says, there isn’t one single cause of chronic inflammation - it’s more like a perfect storm of modern living.

Common contributors include:

Metabolic dysfunction: conditions like insulin resistance (also known as pre-diabetes) and visceral fat accumulation lead to an inflammatory state.
Hormonal imbalances: low testosterone in men, or fluctuating oestrogen/progesterone in women (especially perimenopause), can exacerbate inflammation by disrupting metabolic regulation and immune balance.
Lifestyle stressors: poor quality or too little sleep, chronic stress, processed and high sugar diets, alcohol, and sedentary behaviour all fuel inflammatory pathways.

It’s also important to remember that chronic inflammation doesn’t always hurt, which is why it goes unnoticed.

What are the signs of chronic inflammation?

Early symptoms of chronic inflammation may be vague, with subtle signs and symptoms that can go undetected for an extended period. You may just feel slightly fatigued, or even normal. As inflammation progresses, however, it begins to damage your arteries, organs and joints. Below, Dr Vijay Murthy shares five chronic inflammation signs to watch out for:

Joint pain and stiffness: Chronic inflammation in the joints can result from autoimmune diseases, such as lupus, rheumatoid arthritis, and ankylosing spondylitis.
Chronic fatigue and brain fog: When inflammation occurs, it can cause a temporary blockage in information processing. Brain fog can also be caused by chronic stress, hormonal changes or blood sugar imbalances.
Digestive issues (bloating or irritable bowel syndrome): Chronic inflammation often originates in the gut and is typically associated with inflammatory bowel disease (IBD). IBD, which includes conditions like Crohn's disease and ulcerative colitis, involves chronic inflammation of the gastrointestinal tract, leading to symptoms like diarrhoea, abdominal pain, and fatigue.
Skin conditions (eczema, psoriasis or acne): Skin issues, including eczema, psoriasis, and rosacea, are often linked to gut health, stress or immune dysregulation.
Weight gain and metabolic issues: Inflammation can disrupt insulin signalling and metabolic balance, leading to weight gain and insulin resistance.

A close-up of a caregiver holding the hand of a senior patient who is lying in bed.

What are the health issues caused by chronic inflammation?

Chronic inflammation contributes to diseases that together represent the leading causes of death around the world, such as type 2 diabetes, cancer and cardiovascular diseases. It has also been linked to imbalances in the gut microbiome, a collection of microorganisms residing in the gut that help maintain good digestive and overall health.

Dr Murthy explains the impact of chronic inflammation on a number of common conditions:

Heart disease: Chronic inflammation influences the build-up of plaque in the arteries and blood clot formation, two factors behind heart attacks and certain types of stroke.

Type 2 diabetes: Chronic inflammation contributes to insulin resistance, where cells become less responsive to insulin, and can also exacerbate the complications of diabetes.

Cancer: Research shows that long-term, low-level inflammation contributes to some types of cancer. For example, colorectal cancer may be more likely to develop because of chronic intestinal inflammation in people with inflammatory bowel disease (IBD).

Gut microbiome imbalance: Typically, the body maintains a proper balance of beneficial and potentially harmful microorganisms residing in the gut. However, sometimes the balance of microbes is disrupted, leading to a reduction in beneficial bacteria and an increase in potentially harmful bacteria. Researchers think an imbalance occurs for a number of reasons, including chronic inflammation.

A range of healthy foods including fish, nuts, fruit and vegetables.

How to reduce chronic inflammation with diet

Research shows that what we eat has a huge role to play in chronic inflammation. ‘Ultra-processed, sugary foods and those high in trans fats trigger spikes in blood sugar, leading to elevated insulin levels and the release of cytokines, a pro-inflammatory group of proteins that play a crucial role in the immune system, says longevity nutritionist Ruchi Bhuwania Lohia.

‘They can also disrupt the gut microbiome, weaken the intestinal barrier, and allow inflammatory compounds to enter the bloodstream – contributing to widespread inflammation throughout the body,’ says Bhuwania Lohia

The good news is that food can have a beneficial effect too. ‘Anti-inflammatory foods rich in omega-3 fatty acids contain bioactive compounds that reduce oxidative stress, regulate immune responses, and support a healthier gut lining,’says Bhuwania Lohia. ‘Over time, these effects help promote healing and overall wellbeing.’

If you’re looking to add more anti-inflammatory foods to your diet, nutritionist Becca Meadows recommends adding more:

Fruit and vegetables: These contain antioxidants which give plants their vibrant colours, help protect cell linings and may prevent, delay or repair cell damage caused by inflammation. Aim to eat at least 5 portions of different fruits and vegetables daily. Choose a variety of vegetables in different colours like dark green, orange, yellow, red and purple.

Wholegrains, beans, lentils, nuts and seeds: These are excellent sources of fibre, which helps lower cholesterol and fuel the growth of healthy gut bacteria, supporting your immune system. Go for wholegrains like brown rice, wholemeal bread and oats. Replace half your meat with beans and lentils and snack on a handful of nuts and seeds.

Oily fish: Omega-3 fats from oily fish like mackerel, salmon and sardines help to lower blood pressure, levels of unhealthy triglyceride fats and inflammation, cutting your risk of coronary heart disease. Aim for a portion of oily fish a week. Fresh, frozen, or tinned fish in spring water all count.

Fermented foods: Fermented foods, such as yogurt, kefir (a fermented milk drink), cottage cheese, kombucha (a fermented tea) and kimchi (Korean fermented vegetables), are full of ‘healthy’ bacteria which support your gut and immune health. Substitute yogurt or kefir for milk in cereal, smoothies, or baking.

How to reduce chronic inflammation with other lifestyle changes

Exercising regularly, getting sufficient sleep, maintaining good oral hygiene, and managing stress can all help reduce inflammation and have a positive impact on your overall health.

Getting a good night’s sleep is vital. ‘Even one night of disturbed sleep can spark inflammation,’ says GP Dr Ravina Bhanot. ‘It increases inflammatory substances in the blood. Regularly missing sleep contributes to obesity, which is also linked to inflammation.’ If you find yourself constantly tossing and turning and wondering if a new mattress is worth the investment, know that getting seven to nine hours of sleep per night is associated with reduced risks for many chronic diseases, including dementia.

You might not realise it, but maintaining good oral hygiene benefits more than just your teeth and gums. A good brushing and flossing routine is necessary to brush away the bacteria that can inflame the gums, lead to infection, and cause inflammation or infection elsewhere in the body. ‘Evidence suggests bacteria can travel to the heart, lungs, and even the brain. Inflammation in the gums also is strongly associated with diabetes,’ says dentist Dr Tien Jiang.

A close up of a woman's feet, wearing running trainers, against a blurry outdoor background.

Aerobic exercise, which gets your heart and lungs working, such as brisk walking, is an important way to combat chronic inflammation. ‘It helps reduce body fat, which contains inflammation-promoting substances. Exercise may also increase the production of hormones that help keep inflammation in check,’ Bhanot says.

We all need at least 150 minutes of aerobic activity per week to maintain good health. If you've been inactive for a while, start with a five-minute daily walk and work your way up to 20 or 30 minutes a day. If you have heart disease or are at an increased risk for it, consult your doctor about the best exercise program for you.

Chronic stress contributes to inflammation. Use meditation, yoga, or Tai Chi to manage stress throughout the day. ‘We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,’ Bhanot says. ‘It’s important to remember also that measures to reduce inflammation pay off over time with improved heath and reduced risk of chronic disease.’

Read more: