Chronic inflammation: what is it and why does it affect us all?
Chronic inflammations are a little like a small scratch on the skin that just won't heal – except that this happens inside your body. This invisible problem is often underestimated, but it plays a central role in many diseases. Let's take a closer look at what lies behind it, what symptoms can appear and how you can actively do something about it.
What is chronic inflammation?
To explain it vividly: an inflammation is your body's natural response to repair damage or fight off pathogens. Think of a cut – it becomes red, warm and swells up, because your immune system is working at full speed.
A chronic inflammation is similar. Here the original trigger, such as damaged tissue, an infection or a persistent irritant, is still present – just not visible, because the problem lies inside your body. Your immune system therefore tirelessly tries to heal this “invisible wound”, which in the long term can damage healthy tissue.
Where can chronic inflammations occur?
Chronic inflammations can occur almost anywhere in your body. They often affect areas that are not visible from the outside, which makes them hard to detect. Here are a few examples:
- Joints: in rheumatoid arthritis, the immune system attacks the joints, which causes pain and swelling.
- Intestine: diseases such as Crohn's disease, ulcerative colitis or also intestinal permeability are due to chronic inflammations of the digestive tract.
- Lungs: asthma and chronic obstructive pulmonary disease (COPD) often arise from inflammatory processes in the airways.
- Heart and blood vessels: inflammations in the arteries can cause arteriosclerosis and increase the risk of heart attacks and strokes.
- Skin: diseases such as psoriasis or atopic dermatitis also have an inflammatory basis.
- Nervous system: chronic inflammations in the brain or nervous system play a key role in neurodegenerative diseases such as Alzheimer's, Parkinson's or multiple sclerosis.
- Liver: conditions such as non-alcoholic fatty liver disease (NAFLD) or autoimmune hepatitis are examples of inflammation-related liver damage. When these inflammations persist for a long time, they can lead to the formation of scar tissue (fibrosis) or even to cirrhosis.
- Glands: chronic inflammations can also affect glands, such as the thyroid in Hashimoto's thyroiditis. In this case the immune system attacks the thyroid, which leads to an underactive function.
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What causes chronic inflammations?
Chronic inflammations can be triggered by a multitude of factors. Often there is a combination of internal and external stimuli at the root, which overwhelm the immune system and lead to an ongoing reaction. Here is an overview of the most important causes:
- Unhealthy diet:
Foods high in sugar or unhealthy fats as well as heavily processed products promote inflammations in the body. These foods contribute to the formation of so-called advanced glycation end products (AGEs), which cause oxidative stress and stimulate inflammatory processes. - Constant stress:
Chronic stress releases stress hormones such as cortisol over the long term, which can throw the immune system off balance. At the same time, these hormones can cause cell damage in various places, which intensifies inflammations. - Infections that do not fully heal:
When pathogens such as fungi or parasites are not completely eliminated by the immune system, they can remain in the tissue and cause a persistent inflammation. - Long-term exposure to irritants or chemicals:
Some substances, such as for example extremely fine quartz dust (silicon dioxide dust), can remain in the body for a long time, because they cannot be broken down or excreted. These substances irritate the tissue and trigger persistent inflammatory reactions. - Autoimmune diseases:
In autoimmune diseases, the immune system recognises the body's own cells as “foreign” and attacks them. This leads to chronic inflammations, as seen in rheumatoid arthritis (RA) or systemic lupus erythematosus (SLE). - Recurring acute inflammations:
When acute inflammations occur frequently or do not heal properly, they can turn into a chronic inflammation. A well-known example is chronic bronchitis, which is often triggered by repeated respiratory infections or harmful substances such as cigarette smoke. - Disorders of the immune system:
Congenital disorders or defects in the cells that control inflammations can also lead to persistent inflammations. Examples of this are autoinflammatory diseases, such as familial Mediterranean fever, in which inflammatory reactions occur without a recognisable external trigger. - Oxidative stress and free radicals:
Metabolic processes that release free radicals and other pro-inflammatory substances such as uric acid crystals, oxidised lipoproteins or homocysteine can fuel chronic inflammations. These processes damage cells and disrupt energy production, especially in the mitochondria, which keeps the inflammatory reaction going.
Symptoms of a chronic inflammation
Chronic inflammations often go unnoticed, as the symptoms are subtle and creeping and do not directly point to a problem. Possible signs are:
- Chronic fatigue: a feeling as if you are constantly exhausted, even after sufficient sleep.
- Joint and muscle pain: especially pronounced in the morning or after longer rest phases.
- Digestive problems: bloating, diarrhoea or constipation can occur, often as a reaction to an inflamed intestinal lining.
- Skin problems: redness, acne, dry patches or unexplained skin rashes. This too can have its origin in a chronic inflammation inside your body.
- Recurring infections: a weakened immune system makes you more susceptible to colds or other infections.
- Brain fog: difficulty thinking clearly, concentrating or remembering things. This state is often described as mental cloudiness and is a common sign of persistent inflammations or chronic diseases.
If you notice one or more of these symptoms over a longer period, it can be sensible to take a closer look and perhaps consult a doctor.
Which chronic diseases is this associated with?
Chronic inflammations play a key role in many serious diseases. These include, among others:
- Type 2 diabetes
- Cardiovascular diseases
- Alzheimer's and other neurodegenerative diseases
- Autoimmune diseases
- Cancer (in some cases, inflammations can promote the growth of tumours)
This does not mean that everyone who has such symptoms necessarily suffers from one of these diseases. However, these signs, if they remain untreated for years, can increase the risk of developing such diseases.
What can you do against chronic inflammations?
Fortunately, there are many ways to help your body and reduce chronic inflammations:
- Anti-inflammatory diet:
- Rely on fresh fruit, vegetables and healthy fats (e.g. from fish, nuts or olive oil).
- Spices such as turmeric and ginger have an anti-inflammatory effect..
- Avoid heavily processed foods, sugar and alcohol.
- Stress management:
- Relaxation techniques such as yoga, meditation or breathing exercises can work wonders.
- Treat yourself to regular breaks and sufficient sleep.
- Exercise:
- Moderate exercise such as walking, swimming or cycling, but also more intense training, helps to reduce inflammations. Physical activity does briefly increase oxidative stress and the inflammatory reaction, but the body thereby develops its own strategies to lower them in the long term.
- Limit smoking and alcohol:
- Both smoking and excessive alcohol consumption can promote inflammations.
- Regular preventive check-ups:
- Have your blood values checked regularly, in order to monitor inflammatory markers such as CRP (C-reactive protein).
Conclusion: understanding chronic inflammations and taking action
Chronic inflammations are a silent enemy that can cause great damage in the long term. But it is in your hands to do something about it. Through a conscious lifestyle, a healthy diet and the reduction of stress, you can help your body to regain its balance. And remember: if you are unsure or feel symptoms, get support from a doctor.
