When we hear the word inflammation, most of us picture something red, swollen and painful– maybe a sprained ankle, a sore throat or a bruised knee. That’s acute inflammation, your body’s brilliant first responder system rushing to the scene to protect and heal. You feel it, you see it. You know it’s there.
But what if I told you there’s another type of inflammation– one you can’t see, don’t always feel, and might not even know it’s happening? It doesn’t shout. It whispers. Slowly. Persistently. This is chronic inflammation, and it is a hidden player in many long-term health conditions, from cancer to osteoporosis to heart disease.
What is Chronic Inflmmation?
Chronic inflammation is your immune system stuck in “on” mode. Instead of cooling off after it has done it’s job, it lingers, low-level, smouldering, and persistent. It might be triggered by things like stress, poor diet, environmental toxins, or even an unresolved infection. Over time, that gentle flicker becomes a slow burn that can damage cells, tissues, and organs.
It is not the kind that wakes you up at night with pain. It’s the kind that quietly undermines your health, bit by bit, often without a clear sign until something bigger shows up.
Why Does It Matter?
This low-level inflammation has been linked to a growing list of chronic diseases:
Rheumatoid arthritis, Asthma, Diabetes, Ulcerative colitis, Autoimmune disease, Alzheimers, Obesity, Depression.
Here are a few you might not expect:
1) Cancer– Chronic inflammationcan create a biological environment where cancer cells are more likely to grow. Long-term inflammation may lead to damage and interfere with the body’s natural ability to repair itself. Research in the British Journal of Cancer suggests that chronic inflammation contributes to several types of cancer, including colorectal, liver, and breast cancers.
2) Osteoporosis and Bone Turnover– Yes even your bones feel the burn. Inflammation stimulates cells that break down bone (osteoclasts), tipping the balance against bone-building cells (osteoblasts). Over time this can reduc e bone density, making bones more fragile and increasing the risk of fractures– especially post-menopause when inflammation tends to naturally rise. Studies have linked raised inflammatory markers like CRP (C-reactive protein) with lower bone mass.
3) Heart Disease– We have long been told to watch our cholesterol, but chronic inflammation is now recognised as a major contributor to artheroschlerosis (furring up of arteries). Inflammation can damage the inner lining of blood vessels, making them more vulnerable to plaque build up.
4) Fatigue and Brain Fog! The sluggish, tired feeling you can’t quite shake? Inflammation could be part of the puzzle. It’s been connected to long-term fatigue, mood changes, and cognitive decline.
What Can You Do About It?
The good news? There’s a lot we can do to reduce chronic inflammation naturally.
• Move often, gently– You do not have to hammer your body at the gym. Gentle, regular movement– like walking, stretching, dance, yoga, pilates can all help to lower inflammation levels and regulate your immune system. If you enjoy it, you are helping to reduce stress.
• Eat the Rainbow– A diet rich in colourful fruit and veg, whole grains, healthy fats (like olive oil and oily fish), and plenty of firbre is anti-inflammatory. Processed foods, sugar and trans fats do the opposite.
• Breathe. Rest. Repeat– Chronic stress is a known trigger for inflammation. Breathing techniques, mindfulness, time in nature and good sleep hygiene are powerful (and free!) tools.
• Look after Your Gut– A healthy gut lining and microbiome play a huge role in regulating inflammation. Fermented foods, fibre and a varied diet support this.
Thoughts to Ponder
Chronic inflammation isn’t something to fear– but it is something to understand. It is like a slow leak in your roof: Easy to ignore at first, much harder to fix (and more costly) once the damage is done. The sooner we spot it, the easier it is to dial it down and protect our health for the long haul.
So next time you hear the word inflammation, don’t think twisted ankles and sore throats. Think bigger. Think deeper. And maybe, think about the small daily choices that keep your inner fore just where it belongs: ready to respond– but not smouldering in the background.