Inflammation is a natural part of your body’s immune response to injuries. It is the process through which your immune system recognizes and removes harmful stimuli and promotes healing. In general, it is a good thing. However, when inflammation occurs in healthy tissue or goes on for too long, it can harm your body and cause a range of chronic diseases.
Acute Inflammation vs. Chronic Inflammation
When tissue damage is caused by trauma, microbial invasion, or toxic compounds, acute inflammation can occur. Acute inflammation typically becomes severe in a short time and can last for a few days1. Chronic inflammation, on the other hand, is slow, long-term inflammation that can persist for months or even years. The effects of chronic inflammation are very much dependent on the cause of the initial injury and the body’s ability to repair the damage.
Acute inflammation can present itself through redness, swelling, heat, pain, and loss of function. Symptoms of chronic inflammation can be less obvious, and can include abdominal pain, chest pain and joint pain, but can also include more subtle indicators like fatigue, fever, weight fluctuations, gastrointestinal issues – even mood disorders like depression or anxiety2.
What Causes Inflammation?
Typically, acute inflammation will be associated with a physical injury (sprains, strains, etc.) or infection. Chronic inflammation can be caused by many different things: environmental factors like lifestyle (diet, stress, lack of exercise) and exposure to toxins, and is also associated with many illnesses like cardiovascular disease, type 2 diabetes and cancer3.
There are many lifestyle factors that can contribute to chronic inflammation. It has been associated with chronic stress, disrupted sleep patterns, and obesity. It is also associated with poor dietary choices and unhealthy gut microbiomes. Chronic inflammation can also be associated with using tobacco products or regularly drinking too much alcohol.
What Are Some Holistic Solutions to Inflammation?
Too often today, inflammation is treated with pharmaceutical interventions like corticosteroids or non-steroidal anti-inflammatory drugs (NSAIDs), but there are many natural, holistic ways to treat inflammation. Chronic inflammation can usually be addressed through some lifestyle changes. Here are some suggestions for taking a holistic approach to managing inflammation:
- Stress Management. Stress can be hard on your immune system. Finding ways to reduce it in your life can be very beneficial. Consider trying techniques like deep breathing or meditation.
- Diet Changes. Try cutting back on foods high in trans fat or salt and adding more omega-3 fatty acids and fermented foods with live microbes.
- Sleep Management. Do what you can to ensure you are getting a full, restful night of sleep every night.
- Exercise. Regular, moderate exercise can play a big role in helping combat both acute and chronic inflammation.
- Physical Therapy. A physical therapist can create a personalized exercise plan for you that will not only help your inflammation but benefit your overall health and well-being.
As we get older, most of us will have some degree of inflammation in our bodies. If we focus on doing what we can to keep it from becoming excessive, we will live happier, healthier lives. Small lifestyle changes can keep some chronic inflammation at bay. Work on your eating and sleeping habits. Get more exercise.
If you feel like you have inflammation that is holding you back from living your best life, speak with a professional physical therapist. They can help create a personalized plan for treating your inflammation and getting you back on track to the life you want to live.
Sources:
- Pahwa, Roma et al. Chronic Inflammation. National Library of Medicine. Last Update: August 7, 2023.
- Inflammation. Cleveland Clinic. Retrieved: September 10, 2024.
- Chronic inflammation: What it is, why it’s bad, and how you can reduce it. Mayo Clinic Press. January 3, 2024.
