10 Common Signs You Have Chronic Inflammation And What You Can Do About It

If you have been dealing with a chronic illness, you may have heard of the term 'inflammation' through your research on the internet or from your doctor. However, not everyone understands what it means.

What is Inflammation?

Inflammation is a natural stress response mechanism that your body activates to protect itself against threats and trauma like bacteria, broken bones, and viruses. When your body experiences physical trauma (paper cuts, burns, sprains) or faces foreign threats like bacteria, it activates the immune response to signal the release of inflammatory cells as the first line of defense.

These cells are responsible for healing damaged tissues and killing off any pathogens or foreign substances that could potentially harm your body. This inflammatory response can result in redness, swelling, warmth, and pain in the general area.

In a healthy body, this response is useful in short-term situations and can help heal damaged cells and tissues while defending against foreign bacteria. However, when this response remains active for long periods (months to years), it can cause chronic inflammation.

This type of inflammation can be caused by various factors, such as autoimmune disease, long COVID, a sedentary lifestyle, consuming too many processed foods, or unmanaged stress.

Chronic inflammation is difficult to detect in its early stages, and people with this condition may feel unwell without knowing the specific cause. If left unchecked, chronic inflammation can lead to autoimmune conditions, diabetes, obesity, or cardiovascular disease. Therefore, detecting and reducing inflammation levels is crucial to regain your health and improve your overall well-being.

How Can I Check Inflammation Levels?

Various tests can detect and monitor inflammation levels, depending on the diagnosis. These tests include:

• C-Reactive Protein - is a general inflammation marker that can help diagnose or monitor chronic inflammatory illnesses and detect infection

• Food Sensitivity - assesses the impact of diet on inflammatory levels

• HbA1C - used to check for inflammation and blood sugar levels in diabetics

• Stool Samples - can check for bacteria, parasites, and other pathogens, while detecting inflammation in the digestive tract

Is High Inflammation Really A Problem?

Persistent inflammation can cause redness, pain, swelling, and heat in different parts of the body, and it has been linked to various illnesses such as rheumatoid arthritis, Crohn's disease, Hashimoto's disease, multiple sclerosis, and lupus. Some studies have also linked it to cardiovascular disease, obesity, and cancer.

What Are Common Signs of Chronic Inflammation?

• Aches and Pains

• Fatigued and tired all the time

• Frequently getting sick

• Memory issues

• Digestive issues

• Mood swings

• Anxiety and depression

• Weight gain

• Skin issues

• Food allergies/sensitivities

• Autoimmune Conditions

• Difficulty focusing

What Can I Do To Reduce Inflammation?

Change your diet

Reducing inflammation can be as simple as making some changes to your diet. Eating out less, whether at restaurants or fast food chains, can significantly reduce the amount of inflammation you get through your diet. Processed and packaged foods that contain chemicals or additives linked to inflammation should also be limited. A good rule of thumb is to avoid foods with ingredients you can't recognize or pronounce. Instead, focus on incorporating anti-inflammatory foods such as berries, fiber, avocados, fatty fish, and leafy green vegetables.

The easiest way to get your diet and gut health under control is this Gut Health Reset HERE.

Build your tolerance to stress

Stress is one of the leading causes of inflammation, as it is part of the body's immune response to stress. To manage this, it is important to find ways to reduce stress, whether it is mental, physical or emotional. This creates room for the body to heal. A great way to build your tolerance to stress is to strengthen your vagus nerve. Here is an article with all the details of reducing stress and anxiety by working with this powerful nerve!

Prioritize sleep

Sleep plays a crucial role in healing chronic illness and reducing inflammation. During sleep, the body repairs itself, generates new cells, and promotes healing. Getting 7-9 hours of sleep each night is essential for reducing inflammation and repairing damage. To improve sleep quality, avoid bright lights and screen time at least 45 minutes before bed. Relaxation techniques such as meditation, reading, and journaling can also help you transition into a deep, restful sleep.

Incorporate gentle exercise

Intense workouts like heavy weight lifting, crossfit, or HIIT can add additional inflammation to the body, which is counterproductive when the body is already inflamed. Instead, opt for gentle and rhythmic exercises like pilates, qi gong, yin yoga, or walking. These exercises help to reduce inflammatory levels and are easy to incorporate into your daily routine.

Supplement with anti-inflammatories

Natural remedies such as curcumin, Vitamin C, Omega-3 Fatty Acids, Prebiotics, Probiotics, and Magnesium can also help reduce inflammation. These supplements are available in capsule form or can be increased through diet. Epsom salt baths are a relaxing way to get your magnesium supplement and improve sleep quality. Click here for 10% off my custom Gut Health Reset supplement bundle that has been designed to fight inflammation and repair the lining of your digestive tract.

How Do I Know Inflammation Is Reducing?

As you change your eating habits, transition to a slower-paced exercise routine, moderate stress levels, and make quality sleep a top priority, you will likely see inflammation levels reduce in your body. You should see results in the first few weeks if following strict changes like:

• Decreased inflammatory markers on lab tests

• Improved energy levels

• Less daytime sleepiness

• Reduced pain or frequency of episodes

• Improved digestive function

• Reduced skin issues like eczema, hives, or psoriasis

• Improved mood

• Improved quality of sleep

• And more

Don't take your health for granted, and don't overlook signs of inflammation. The simplest way to assess your inflammatory levels and get your body on track to being healthy and well is by getting tested and seeking treatment early on.

Remember that lower levels of inflammation are linked to lower risks of chronic illness and disease. Try making slow and simple changes and focus on progress, not perfection.

Don't beat yourself up if you experience adjustment periods or setbacks. Gradually add more beneficial changes, and watch your body become more functional and less inflamed.

If you are looking for support on your chronic illness journey, you can schedule a free discovery call with me here.

For more information on reducing inflammation, click HERE.