Inflammation is a protective response of our body in which the immune system intervenes quickly to repair tissues, eliminating those invading and foreign bodies that are in our body. Therefore, it is beneficial because it is responsible for detecting and eliminating damaged tissue, even if it is sometimes uncomfortable or causes us pain. The problem is when this process persists, and can last for months, years or a lifetime. This response, which lasts over time, is called chronic inflammation. But what exactly is it, how can we identify and eliminate it?
Types of inflammation
Acute: This type of inflammation has symptoms that appear quickly, of short duration and resolve in a few days or weeks. This type of inflammation is a response to an aggressive agent and its function is to help the body recover the state prior to the problem.
Chronic: When the response to the offending agent persists, it results in chronic inflammation. It is a slower form that lasts more than six weeks and is less severe. This type of inflammation keeps the body constantly alert, causing a negative impact on the body.
Symptoms and consequences of chronic inflammation
The difference between the symptoms of acute and chronic inflammation is that acute inflammation is easily detected with conspicuous and obvious indicators. In contrast, chronic inflammation does not manifest itself in such a clear way and can be confused with other problems. For this reason, in many cases, it is not cared for in the proper way because it goes unnoticed and it endangers the person who suffers from it, leading to the risk of chronic inflammation.
Some manifestations of acute inflammation are pain, feeling warm, swelling in the affected area, and redness. Some undoubted signs. In contrast, the symptoms of chronic inflammation are not: Insomnia, ulcers, fever, mood disorders, fatigue, gastrointestinal problems, weight gain, body pain or infections, among others.
Chronic inflammation can affect healthy cells, tissues, and organs. Over time it can cause damage and, if maintained over time, promote degenerative diseases such as diabetes, stress and depression, fatty liver, obesity, loss of muscle mass, osteoporosis, fibromyalgia, cardiovascular disease or cancer.
The origin of chronic inflammation
- Introduction and exposure of toxins that the body does not eliminate as it should and the intake of some medications.
- A sedentary lifestyle favors the development of chronic inflammation.
- The combustion products of tobacco stimulate oxidation and inflammation.
- The alcohol.
- It is observed that aging causes oxidation in the tissues and a decrease in sex hormones. Both play an important role in the inflammatory response and that is why inflammation may be present over time.
- Stress, both physical and psychological, induces inflammation.
- Lack of good rest and / or sleep disturbances induce chronic inflammation.
- Periodontitis.
How to reduce / reverse chronic inflammation
Food
Avoid all those foods that promote inflammation: saturated fats, refined carbohydrates, ultra-processed products, soft drinks, alcohol, etc. Prioritize natural, plant and nutritious foods.
Healthy fats
Choose saturated fats with anti-inflammatory acids and omega-3 polyunsaturated fats, from fish. It can also be found in seaweed, chia and flax seeds, walnuts, or docosahexaenoic acid supplements (DHA).
Calories
With a low-calorie diet, inflammation is controlled because it facilitates the production of beta-hydroxybutyric acid, which blocks it and protects against different diseases.
To eat a low calorie diet, choose foods with no added sugar and a low glycemic index.
Take care of the bacterial flora
It is proven that people who follow a healthy and varied diet have a very diverse ecosystem of bacteria that reduces inflammation. To have a healthy bacterial flora, it is necessary to include fermented foods, foods that contain probiotics and those rich in fiber.
Regular exercise
Avoiding a sedentary lifestyle with regular physical exercise is a way to combat inflammation, as it reduces inflammatory markers and prevents the risk of suffering diseases that are prone to triggering chronic inflammation.
Sleep well
Quality rest is important. We refer to sleeping between 7-8 hours a day and deeply. When sleep is insufficient, a cellular mechanism is triggered that produces inflammation in the tissues.