Chronic Inflammation: Why It’s Imperative to Act

Are you chronically inflamed? Chronic inflammation is a hidden disease that simmers in your body, often unknowingly.

Statistics reveal that at least a third of Americans are chronically inflamed, but many people go undiagnosed because the early symptoms are not obvious beyond things like joint pain or stiffness in the neck or back.

Chronic inflammation is deadly and more and more seen as the root cause of most chronic and neurodegenerative illnesses and premature deaths – including diabetes, cardiovascular issues, strokes, cancer, Alzheimer’s, and Parkinson’s.

Chronic inflammation is deadly because it affects every part of our bodies, and our systems become overwhelmed trying to fight an unknown infection.

Chronic inflammation is different than the typical inflammation one gets from getting a wound because chronic inflammation lasts for months and years, has great destructive potential, and often causes the body to attack itself.

Chronic inflammation is also associated with mental health issues, including cognitive decline and mood swings, as well as weight gain, weakened digestive function and stomach pain, loss of muscle tone, accelerated skin aging, fatigue, and joint pain.

This article looks at some of the major causes of chronic inflammation and ends with two tests you can request be done at your next doctor’s appointment.

Causes of Chronic Inflammation

We live in a fairly toxic world, which means there are many potential causes of chronic inflammation in your body, but here are the most common causes, which also provide you with solutions.

1. Diet. Most people eating the standard ultra-processed convenience food diet are at risk because we know that refined sugars, refined carbs, artificial sweeteners, seed oils, and other additives are linked to chronic inflammation. This also includes excessive alcohol consumption.

The solution is to focus on a low or no-sugar diet that includes eating mostly real and high-quality foods cooked and eaten at home. Ditch the breads, fried foods, sugary drinks, and all desserts and candies. It is not about calorie restriction or fad diets. Read my article for more information: Why Diets Don’t Work. You can also check out several more of my nutrition articles.

2. Obesity. People carrying extra weight, especially belly fat, are likely to have chronic inflammation, leading to insulin resistance, diabetes, and Metabolic Syndrome. The CDC reports that more than 2 in 5 adults have obesity, along with 1 in 5 children.

The solution is to find the path to weight loss that works for you, but it must certainly include greatly limiting all ultra-processed foods and beverages and refined sugars and carbs. We know that weight gain is a combination of eating too often (and too much) and eating too many unhealthy foods.

3. Lifestyle. In a trend that started before the pandemic and continues to this day, most people are not getting enough movement, living mostly sedentary lifestyles. Lack of movement has several dire consequences, leading to weight gain, blood sugar imbalances, muscle and bone loss, and mental health issues.

The solution is to move daily. Too many people see exercise as a punishment, but outside of diet, it is truly the most important thing you can do for both physical and mental health. My advice is to take what I call Exercise Snacks throughout the day; this not only makes the workouts less intimidating, but studies show regular movement has a greater impact on health than weekend workouts alone. Remember to perform both aerobic and resistance exercises.

4. Chronic Stress. Some people wear the level of stress they deal with as a badge of honor, but please know that we have long underestimated the dangers of living under chronic stress, which often puts our system into fight or flight mode, weakening our immune system, raising our blood pressure and cortisol levels, and taxing our bodies.

The solution involves perhaps some hard choices about what to do with the causes of your stress. Common areas of chronic stress include: work, school, money issues, housing insecurity, caregiving, parenting, relationships, loneliness, grief, abuse, legal problems, and media overexposure.

5. Environmental Toxins. Most people, regardless of where and how they live, are being overwhelmed with environmental toxins, including secondhand smoke, exhaust fumes, air fresheners, cologne/perfume, forever chemicals, and microplastics. These toxins can trigger oxidative stress in our cells, leading to chronic inflammation.

The solution involves doing everything in your power to avoid these toxins. You can’t control what others do, but you can clean up all the toxins in your home. See my articles, Are the Chemicals in Your Home Killing You? and Get the Microplastics Out of Your Home.

6. Sleep Issues. Most studies show that people are not getting nearly enough consistent, quality sleep. Our sleep should be kept sacred at all costs because it is during sleep that our bodies focus on repair and recovery. Without consistent sleep, our bodies stay in a state of chronic inflammation.

The solution is to make sleep hygiene a top priority, focusing on consistent and quality sleep periods that are age-appropriate. Learn more in my article, Trouble Sleeping? Five Plant-Based, Natural Sleep Aids.

Final Thoughts on Chronic Inflammation

Chronic inflammation is not something to ignore, because if you do, you will most likely face detrimental health conditions later in life.

Please also note that long-term infections – such as HIV, hepatitis C, and COVID-19 -- may also cause chronic inflammation.

The good news is that you have the power to make multiple changes in your lifestyle to prevent, reduce, or reverse chronic inflammation.

Sadly, most typical doctors’ appointments and annual lab work do NOT bother checking for chronic inflammation. If you are concerned, please talk to your doctor about getting one of these tests done:

• C-Reactive Protein or High-Sensitivity C-Reactive Protein (hs-CRP). These tests measure the level of a protein made in the liver that tends to rise when inflammation is present.

• Erythrocyte sedimentation rate (sed rate or ESR). This test measures how fast red blood cells settle to the bottom of a vertical tube of blood; when inflammation is present, the red blood cells fall faster.

• Cytokine Panel. This test measures immune-regulating proteins such as Interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) because elevated cytokines may be associated with inflammatory activity.

For more information, see:

• Top Inflammation Blood Tests: CRP, ESR, and Key Markers

• Chronic Inflammation: What It Is, Why it’s Bad, and How You Can Reduce It

Finally, please also read my article, 10 Tips for Coping With Life's Stressors.