The World Health Organisation (WHO) considers chronic inflammation as the greatest threat to human health. But it’s within our power as individuals to make changes. We explain some of the vicious cycles that can perpetuate chronic inflammation, and how to break out of them with lifestyle changes, herbal supplements and improvements to our diet and nutrition. 

We don’t promise miracle cures. But a lot of small changes can add up to make a real difference.

The difference between Acute Inflammation and Chronic Inflammation

Short-term inflammation – a throbbing infected cut, or body aches when we have flu – is a vital part of our immune defence, and a sign things are working as they should. Chronic inflammation is a different story. It’s a chaotic immune response that makes many serious conditions worse, including heart disease, diabetes, cancer, strokes, obesity, lung diseases and other major killers.

The signs of chronic inflammation

• Body pain, arthralgia, myalgia
• Chronic fatigue and insomnia
• Depression, anxiety and mood disorders
• Gastrointestinal complications like constipation, diarrhoea, and acid reflux
• Weight gain or weight loss
• Frequent infections

Turmeric can block chronic inflammation mechanisms

Turmeric, a glowing yellow spice from the roots of the Curcuma Longa plant, is probably the single most popular natural anti-inflammatory used worldwide. The active compound in turmeric, known as curcumin, is responsible for many of its health benefits, including its ability to reduce inflammation in the body. 

Turmeric Reduces Inflammatory Pathways

Curcumin has been shown to inhibit the activity of various inflammatory enzymes and pathways in the body, including cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and nuclear factor-kappa B (NF-kB). These inflammatory pathways are associated in particular with arthritis pain.

Turmeric Blocks Pro-inflammatory Cytokines

Turmeric can suppress the production of pro-inflammatory cytokines, such as tumour necrosis factor-alpha (TNF-alpha), interleukin-1 (IL-1), and interleukin-6 (IL-6), which play a key role in causing pain, inflammation and tissue damage in the body. 

Curcumin Enhances Antioxidant Defences

Curcumin has powerful antioxidant activity, scavenging free radicals and reactive oxygen species (ROS) that contribute to oxidative stress and inflammation. This is how turmeric helps to prevent the onset of chronic inflammatory diseases.

Turmeric Supports Joint Health

Studies have shown that turmeric supplementation can improve joint mobility, reduce stiffness, and relieve pain in individuals with osteoarthritis and rheumatoid arthritis.

Turmeric Promotes Gut Health

Turmeric has been shown to reduce gut inflammation and improve gut barrier function, healing the mucus membranes that line the gut. This is how it helps people with inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis.  

Vitamin D3 helps calibrate immune responses

Vitamin D3 is involved in balancing the immune system, and you need enough Vitamin D to keep inflammation under control. Vitamin D deficiency is one of the commonest nutritional deficiencies in the developed world, particularly in northern countries with less sunny climates.

Eggs and cod livers are rich in vitamin D. It’s also found in oily fish including salmon, mackerel and sardines. The UK government suggests everyone should take a Vitamin D supplement in winter. 

Vitamin A or Retinol can help balance the immune system

Vitamin A is fundamental to all aspects of the immune system. In particular, it plays a role in balancing the immune response, making sure inflammation is at a sufficient level but doesn’t get out of control. People without enough Vitamin A may have excessive allergic or autoimmune responses while noticing their immune response to coughs, colds and other bugs seems slow and weak.

You can boost your vitamin A by eating liver, fish, eggs, and dairy products. Provitamin A (which our bodies make into vitamin A) comes from leafy green vegetables, orange and yellow vegetables, tomatoes and carrots. 

Smokers and diabetics sometimes need more Vitamin A than average and may benefit from a Vitamin A supplement.

Omega 3 oils stop oxidative damage in chronic inflammation

Omega-3 oils, specifically DHA and EPA found in fish oil, possess anti-inflammatory and pain-relieving effects.

They compete with omega-6 fatty acids (found in many processed foods) in the body’s cells, shifting the balance towards a less inflammatory state. They interfere with the production of pro-inflammatory eicosanoids, such as prostaglandins and leukotrienes.

Omega 3s also have antioxidant effects. Free radicals are oxygen molecules that roam in our bodies. We produce them naturally, but the body has many mechanisms to deal with they as they’re harmful. They’re highly reactive, meaning they want to bond with other molecules – the same way oxygen from the air attaches to iron and makes it rust. When this oxidation happens inside our bodies, it damages our cells, increases inflammation and greatly raises our risk of getting cancer.

To add Omega 3 to your diet, eat oily fish such as salmon, mackerel and sardines. If you dislike the idea of eating fish every day, consider a high dose fish oil supplement and remember to keep it in the fridge and tightly sealed in its bottle so it stays fresh.

Bioflavonoids trap harmful free radicals

This family of numerous vitamins, which give fruits and some their various bright colours, are collectively known as Vitamin P. They work as anti-inflammatories in a list of ways. One of these includes trapping free radicals which cause oxidative cell damage.

The good news is that increasing your intake of these helpful vitamins is enjoyable. It’s best to adopt as many different ways as you can, and consider a good quality supplement as well.

Bioflavonoids are also found in fruits, vegetables, tea, wine, and various other plant-based foods. Green tea’s bioflavonoids, like catechins, have anti-inflammatory properties, contributing to its potential in managing inflammation. We don’t easily absorb a lot when we eat them, which is why it’s important to consume as much as we can. There are many different types of bioflavonoids, and they are often classified into subgroups based on their chemical structure. 

Diet Changes That Can Reduce Chronic Inflammation

A diet high in processed foods, sugar, and unhealthy fats can contribute to chronic inflammation. Here’s a quick run-down of the foods you should avoid, and why.

Avoid sugar and refined carbohydrates with a high glycaemic index

Foods with a high glycaemic index are the ones which rapidly reach your bloodstream in the form of glucose – usually in just a few minutes.

Why is sugar bad?

Blood sugar spikes cause the body to release pro-inflammatory cytokines, contributing to chronic inflammation. Cytokines are the substances that the body uses to cause inflammation when it’s necessary to defend the body from infections, but it’s a high-cost process that causes damage over the longer term.

Sugar, especially sugar snacks, also increases the risk of insulin resistance. This is a problem for anyone with chronic inflammation, not just diabetics.

Avoid Trans Fats and Saturated Fats

Saturated fats are solid at room temperature, and they increase inflammation. Unsaturated fats are liquid at room temperature and they are less harmful. Trans fats are created artificially by heating up liquid oil until it is hydrogenated, changing its molecular structure so that it becomes solid at room temperature – these are the most harmful fats of all, and they’re not even a natural food substance.

Why are trans fats and saturated fats bad?

They activate inflammatory pathways and increase the production of pro-inflammatory molecules, such as cytokines and C-reactive protein (CRP). 

Saturated fats raise levels of both LDL (low-density lipoprotein) “bad” cholesterol and HDL (high-density lipoprotein) “good” cholesterol. However, they have a greater impact on LDL cholesterol, leading to an increase in inflammation – the more you eat, the worse it gets.

Trans fats are even worse than naturally saturated fats. They raise levels of LDL “bad” cholesterol, while lowering levels of HDL “good” cholesterol. This imbalance in cholesterol levels increases the risk of heart disease and all the other diseases associated with chronic inflammation.

Get More Exercise to Reduce Chronic Inflammation

Try to lose weight to break the vicious cycle

We know that chronic inflammation makes it harder to lose weight and that overweight is an illness. Chronic inflammation traps you in a vicious cycle, whereby the fat is tormenting you yet it’s harder to lose weight just because it’s there. Fat cells produce inflammatory substances, so excess fat can contribute to chronic inflammation by churning out these unwanted enemies.

It takes extra grit to lose weight in this situation but people who manage it say the improvement to their health can be amazing.

Get regular exercise to change how your inner body works

Sedentary lifestyles are associated with increased inflammation. Exercise has several mechanisms through which it can help reduce chronic inflammation in the body. 

Exercise reduces inflammation by reducing visceral fat

Regular physical activity can modify our immune function, promoting a balanced immune response and reducing chronic low-grade inflammation. Exercise can enhance the activity of immune cells, such as T cells and natural killer cells, which play a role in regulating inflammation.

Regular exercise can help decrease the amount of visceral fat, which is the fat stored around internal organs. Visceral fat is metabolically active and produces inflammatory cytokines. By reducing visceral fat, exercise can lower the overall inflammatory state in the body.

Improve insulin sensitivity to reduce chronic inflammation

Exercise enhances insulin sensitivity, allowing cells to more effectively take up glucose from the bloodstream. Improved insulin sensitivity can help prevent insulin resistance, a condition associated with chronic inflammation and various metabolic disorders.

Exercise to trigger your natural anti-inflammatory processes

Exercise stimulates the release of anti-inflammatory cytokines, such as interleukin-10 (IL-10), which help counteract the effects of pro-inflammatory cytokines. This balance between pro-inflammatory and anti-inflammatory cytokines helps regulate the inflammatory response in the body.

Exercise will boost your natural antioxidants

Exercise increases the production of antioxidants in our bodies, such as superoxide dismutase (SOD) and glutathione, which help neutralise reactive oxygen species (ROS) and reduce oxidative stress. By reducing oxidative stress, exercise can mitigate inflammation associated with oxidative damage to cells and tissues.

Exercise can improve the balance of helpful probiotic bacteria in your gut

Exercise has been shown to influence the composition of the gut microbiota, promoting the growth of beneficial bacteria associated with reduced inflammation. A healthy gut microbiota can help maintain intestinal barrier function and prevent the translocation of bacteria and endotoxins that can trigger inflammation.