Most people hear the word 'inflammation' and immediately think it's all bad news, but the truth is that inflammation is a double-edged sword.

On one hand, inflammation is pivotal for the integrity of our immune system in healing and fighting off infections. On the other, when inflammation becomes chronic or uncontrolled, it can be a driving force behind many chronic diseases, including cardiovascular disease, cancers, diabetes, and obesity.

The key to harnessing inflammation's power lies in understanding its balance—when it’s beneficial and when it becomes potentially harmful. In this post, we will explore what inflammation is, why it matters, and practical strategies you can implement to manage it for better, long-term health!

What is Inflammation?

In short, inflammation is a result of your body’s natural immune response to injury, infection, or other harmful stimuli. It is the result of a set of complex and highly coordinated processes that are overseen by our innate immune system. Think of it as your built-in emergency response system.

When you get a papercut, sprain your ankle, or catch a virus, the immune system mounts a response and inflammation is a result of the healing process. It is necessary for our survival, and without it, injuries wouldn’t heal and infections would simply overrun our systems.

However, when inflammation becomes chronic—lasting longer than two weeks—it can lead to long-term dysfunction and contribute to the development of chronic diseases. So while inflammation is necessary, it can also be potentially harmful if not regulated properly.

How Does Inflammation Work and Why Does It Matter?

When your body detects an injury or invader, it sends chemical signals to increase blood flow to the affected site. The purpose is to bring “supplies” and immune cells such as clotting factors and white blood cells to fight off infection and repair damaged tissues.

This natural healing process gives rise to the five cardinal signs of inflammation, recognized for centuries. Think back to a paper cut or stubbed toe and you’ll see that these classic signs are familiar with the natural healing and inflammation that occurred:

• Redness
• Swelling
• Pain
• Heat
• Loss of function

The same process happens inside the body when we experience infections and other potential harmful encounters. For example, a fever when you’re fighting an infection is a result of the body’s attempt to mount an attack against the invading pathogen. These cardinal signs are a result of your body diverting resources to focus on repair.

Understanding how inflammation works can help you recognize when your body is in healing mode versus when it might be stuck in a chronic inflammatory state, which is when problems can arise. Let’s next explore how to recognize the difference.

Normal vs. Abnormal Inflammation

Normal Inflammation

When functioning normally, inflammation is protective, controlled, and well-coordinated. It shows up with the classic signs for short periods of time, like when you’re healing from a paper cut or fighting off the flu. Usually, four or all five of the cardinal signs of inflammation are present during this kind of inflammatory response.

This type of inflammation is essential—it’s how your body repairs itself and keeps infections at bay. In fact, your immune system is designed to handle most threats quietly and efficiently. Think of a typical “bell curve response” as the immune system mounts an attack, resolves the issue, and then you return to a normal state.

Abnormal Inflammation

On the other hand, when inflammation becomes chronic, it can turn from a protective process into a harmful one. Chronic inflammation is often low-grade and uncontrolled, lingering in your body and contributing to the development of disease.

Unlike acute inflammation, where the signs are obvious, chronic inflammation might not be as noticeable but is no less dangerous. Sometimes, only one or two of the cardinal signs of inflammation are noticeable. It’s linked to the progression of chronic conditions, making it a significant health concern.

Chronic Inflammation and Its Role in Disease

Sometimes, only one or two of the cardinal signs of inflammation are noticeable. This is the situation that sets the stage in our bodies for chronic diseases as well. Examples of conditions rooted in chronic inflammation include:

• Heart disease
• Obesity
• Type II Diabetes
• Cancers
• Rheumatoid arthritis
• Autoimmune conditions
• Inflammatory bowel disease (IBD)
• Alzheimer’s disease
• Psoriasis

Factors that Contribute to Chronic Inflammation

Many of the factors that contribute to chronic inflammation are lifestyle-related or environmental. With the right strategies, you can take steps to reduce your exposure and minimize chronic inflammation. Often, it's not just one stressor but the cumulative effects of these factors.

Here is a short list of inflammatory factors to be aware of:

• Unresolved infections
• Exposure to environmental, workplace, or home toxins
• Heavy metals
• Mold
• Processed foods and added sugars
• Lack of exercise
• Smoking
• Alcohol use
• Inadequate sleep
• Chronic stress

When it comes to managing chronic disease, addressing and resolving chronic inflammation should be a concurrent focus. As a functional reminder, managing inflammation isn’t just about taking medication or supplements to blunt it after it occurs—it’s about addressing the sources of inflammation!

By disrupting this underlying process, you can better prevent and manage these health conditions.

5 Ways to Combat Chronic Inflammation

1. Detox Your Home

• A first step to dealing with inflammation is to minimize and avoid its sources. The home is a great place to start. Here are a few “home detox” tips
• Swap out chemical-laden cleaning products for natural alternatives like vinegar, baking soda, and essential oils
• Ventilate your living spaces by opening windows to improve air quality and reduce indoor pollutants
• Consider using air purifiers with HEPA filters to trap allergens and toxins
• Eliminate sources of synthetic fragrances, such as scented candles or air fresheners, which can contribute to indoor air pollution and inflammation.
• Use non-toxic cookware and store foods in glass or ceramic containers

2. Build Resilience through Movement and Exercise

Exposure to progressive exercise and the natural world can help build your body’s resilience. Activities like gardening, hiking, or just being outside regularly expose you to a variety of microbes that strengthen your immune system.

Remember, exercise temporarily causes inflammation, but it ultimately strengthens your body. However, balance is key. Both under-exercising and over-exercising can promote imbalanced inflammation.

3. Follow an Anti-inflammatory Diet

The gut, which is only a single cell layer thick, is a critical barrier between the outside world and your internal environment. Foods like fried foods, added sugars, processed foods, and trans fats can compromise this barrier, contribute to leaky gut, and promote inflammation throughout your body.

Focus on whole, unprocessed foods, increase your vegetable intake, decrease added sugar, and increase healthy fats. Nuts, seeds, fruits,, and spices like ginger and turmeric are natural anti-inflammatories. Resources on the Mediterranean or anti-inflammatory diets can be excellent guides to reduce inflammation from the foods we eat everyday!

4. Consider Natural Herbs or Supplements

I generally recommend always starting with plant-based foods containing phytochemicals that have both antioxidant and anti-inflammatory properties. But sometimes more potent herbal or nutraceutical supplements can be a great way to strengthen your resilience to inflammation.

Choose a quality supplement with a researched blend of ingredients such as turmeric, ginger, quercetin like Cielo’s Golden Hour. Recent research shows that high-dose turmeric can be as effective as common NSAIDs for pain relief, with fewer side effects!

5. Manage Stress Effectively

Stress is a major player in chronic inflammation. Both acute and chronic stress can increase inflammation and disrupt other important aspects of health, like sleep and diet. Managing stress through practices like meditation, mindfulness, and adequate sleep can help keep inflammation in check.

Conclusion

Understanding inflammation’s dual role and learning how to manage it effectively can lead to a healthier, empowered life. By being proactive and incorporating the strategies discussed here, you can reduce chronic inflammation and support your body’s natural healing processes.

Remember, small, consistent changes can have a big impact. Start by picking just one of the tips above to focus on and realize some incremental change and transformation. For more health and wellness tips and education, follow Cielo and Dr. Kenny on Instagram.