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At some point in your life, you have probably experienced inflammation in your body. Maybe you fell on your knee and then it swelled up. Or you might have had an allergic reaction to a food or were exposed to poison ivy that caused your skin to become inflamed. Inflammation is often caused by an injury, infection, or disease. “Inflammation is the body’s natural response to injury or infection,” says Dung Trinh, MD, owner and founder of Healthy Brain Clinic.
What is inflammation?
“Inflammation is the body’s response to injury, infection, or stress,” explains Frank J. Contacessa, MD, an internist at MDVIP in Palm Beach Gardens, Florida. “It is a function of the immune system to try and protect and heal the affected tissue.”
There are two types of inflammation: acute and chronic.
Acute inflammation is caused by trauma, injury, post-surgery, or an allergic reaction. This type of inflammation occurs quickly and is a natural part of the healing process. It “lasts for a short period of time either days or less than a month,” says Daniela Gamboa, MD, the founder and clinical director of Elite Care Clinic in Irving, Texas.
Chronic inflammation usually lasts longer than three months and is caused by long-standing inflammatory conditions like obesity, heart disease, an autoimmune disease, or cancer. “This type of inflammation can be caused by certain lifestyle choices such as smoking or consuming unhealthy foods or it can be triggered by autoimmune disorders or chronic infections,” Dr. Trinh says.
10 signs of inflammation
When you experience inflammation, you will often have external symptoms that are triggered by your body fighting an injury or illness—or by your immune system being always “on” in response to a disease. Some of these symptoms are common and expected, but others may be more difficult to recognize. Here are 11 signs to watch for.
1. Swelling, redness, or heat
Research shows that infection and tissue injury are the leading causes of inflammation. Trauma such as fractures, sprains/strains, and tears also cause inflammation in response to the damage done to the body. Common symptoms of these injuries are swelling, redness, and heat in the affected part as blood vessels dilate and blood flow increases to send white blood cells to the area.
2. Joint pain or stiffness
Joint pain, tenderness, warmth, or stiffness often signals chronic inflammation. This can be caused by autoimmune conditions such as lupus or rheumatoid arthritis.
3. Loss of function
Inflammation can cause loss of function due to chronic pain or muscle weakness. For example, if your joints are inflamed, you might not have your normal range of motion or it may be painful to exert yourself. Or, if you have asthma and you are experiencing inflammation, you might have difficulty breathing.
4. Abdominal pain or chest pain
Myocarditis is when your heart muscle becomes inflamed. This is usually caused by a virus. The inflammation of the heart can cause the heart’s electrical system to not function properly, which in turn affects the ability of the heart to effectively pump out blood to other parts of your body.
5. Fatigue
Feeling tired is often associated with diseases that have chronic inflammation like fibromyalgia, multiple sclerosis, lupus, and rheumatoid arthritis. When you experience chronic inflammation, your body’s immune system is always “on” and this uses up a lot of energy causing you to feel wiped out.
6. Fever
Bacterial, viral, and fungal infections can cause inflammation in the body as your immune system tries to fight off the infection. Fever (a temperature greater than 100.4 degrees F) is a common symptom of these types of illnesses. Though unpleasant, your elevated temperature helps the immune system work better and hinders replication of the bacteria, viruses, or fungi.
7. Skin rash
Allergic reactions to food, animals, and environmental irritants can cause inflammation in the body as your immune system responds to perceived threats. One way your body reacts to these stressors is with a skin rash. Additionally, chronic conditions such as psoriasis and eczema can present as a skin rash, while creating systemic inflammation.
8. Insulin resistance
Inflammation in the body can affect how well your body responds to insulin. Eating inflammatory foods, such as alcohol, refined carbohydrates, trans-fats, and fatty or processed foods contribute to weight gain, increasing inflammation and triggering insulin resistance.
9. Diarrhea
Chronic inflammation is a hallmark of inflammatory bowel disease (IBD) which is either ulcerative colitis or Crohn’s disease. When you have either type of IBD, the immune system overreacts causing inflammation in your colon, bloating, gas, diarrhea, or constipation.
10. Mental fogginess
Brain fog is when you experience memory issues and have difficulty concentrating or focusing. Inflammation can affect your brain’s chemistry and cause mental fogginess. Additionally, research shows that an inflammatory diet is linked with an increased risk of dementia. Foods that cause inflammation like processed foods or unhealthy fats speed up the brain’s aging process—and may be linked to the development of conditions like Alzheimer’s disease. “Some of the worst eating habits may cause inflammation and ultimately age you faster or leave you at a higher risk for diseases later on in life,” says Mahmud Kara, MD, an internal medicine practitioner and founder/CEO of Kara MD.
What causes inflammation?
The causes of acute inflammation include:
- Infections (viral, fungal, or bacterial)
- Injury
- Allergens
The causes of chronic inflammation include:
- Autoimmune conditions
- Chronic disease
- Long-term exposure to allergens or toxins
Some lifestyle risk factors that can lead to inflammation are:
- Smoking
- Obesity or a high body mass index (BMI)
- Chronic stress
- Lack of sleep
- Excessive alcohol use
- Poor nutrition
The good news? Many of these risk factors are preventable. Consider changing your daily habits.
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Preventing inflammation
There are several lifestyle changes and healthy habits that reduce inflammation:
- Eat a healthy anti-inflammatory diet: Enjoy fresh fruits, vegetables, nuts, seeds, whole grains, and healthy fats like fatty fish or avocado. Limit refined carbohydrates, trans-fats, fried foods, sugar, artificial sweeteners, and processed foods to reduce inflammation in the body. Incorporating intermittent fasting as part of your eating plan may also help to reduce inflammation.
- Try anti-inflammatory supplements: Certain herbs and supplements have been used for centuries to reduce inflammation naturally; some popular options include turmeric, ginger, omega-3 fatty acids, Boswellia, and devil’s claw.
- Use over-the-counter or prescription medication: Non-steroidal anti-inflammatory drugs (NSAIDs) such as naproxen or ibuprofen can provide temporary relief. For long-term inflammation, your healthcare provider rarely will prescribe corticosteroids.
- Exercise regularly: Regular physical activity daily helps reduce inflammation naturally, lowers stress hormones, and improves circulation throughout the body. Research shows that exercise has an anti-inflammatory response.
- Reduce stress levels: Take time for self-care practices. Practice meditation or yoga to help reduce stress levels. Take time for activities that bring joy and happiness into your life.
- Get enough sleep: Aim for seven to eight hours of restful sleep nightly; this gives your body time to repair itself. Deep sleep is thought to reduce stress hormones and lowers inflammation.
- Avoid alcohol and tobacco: Reduce or eliminate alcohol consumption. Stop smoking or decrease exposure to secondhand smoke.
- Use heat and cold therapy: Applying alternating cold compresses and hot compresses can help reduce swelling, joint stiffness, soreness, and local pain from inflammation.
- Try hydrotherapy: Take a warm bath or soak in an Epsom salt bath to help reduce inflammation by drawing toxins from the body. These methods have long been used as a natural remedy for many ailments caused by overactive immune responses.
If you continue to experience inflammation despite initiating preventive measures or treatment, consult your healthcare provider. “Depending on the severity of the symptoms, you may need to see your primary care provider,” Dr. Trinh says. Your provider will ask for an exhaustive history, perform an exam, obtain X-rays, and may run blood tests to screen for inflammation to help diagnose your issue. If needed, a referral to a specialist will be provided.
