How to Tell the Difference Between Acute vs Chronic Inflammation

How to Tell the Difference Between Acute vs Chronic Inflammation

Recent headlines show that awareness is growing about the connection between chronic inflammation and many serious health conditions. In fact, it appears that chronic inflammation may be the cause, rather than a symptom, of many of these conditions.

Medical experts now believe that your diet and other lifestyle strategies can play a major role in the prevention of this dangerous inflammation.

Medicine isn’t the only way to fight inflammation. Your diet plays an important role, too. Learn more about the health consequences of chronic inflammation and what you can do to stay healthy.

Get my eBook, The Complete Guide to Chronic Inflammation, here. 60 pages of information that outlines what chronic inflammation is, what the symptoms are, how to test for it, and how to reduce, or sometimes even reverse, chronic inflammation.

What is the Difference Between Acute and Chronic Inflammation?

Many people confuse acute inflammation with chronic inflammation. They hear the term and often will either count them as synonymous or just simply not know what the difference is. Below are four basic facts that will help you understand the difference between acute and chronic inflammation.

1. Understand healthy inflammation. Acute inflammation is good for you. It is natural and beneficial, and necessary for the healing process. When you get an injury or infection, blood flow increases to the damaged area. Special cells start removing irritants and damaged cells. For example, short-term swelling or fever are visible signs that your body is repairing itself after you break a bone or catch a cold.

2. Reduce chronic inflammation. On the other hand, ongoing inflammation causes tissue damage. Even though the symptoms may be invisible, experts believe it’s an underlying factor associated with many health issues, including heart disease, cancer, diabetes, and maybe even Alzheimer’s disease and depression.

3. Benefits of an anti-inflammatory diet. Eating natural, unprocessed foods instead of sugar and processed foods can alleviate the inflammation and greatly strengthen your health. (We'll talk more about that later.)

4. See your doctor. While there’s no single test to diagnose chronic inflammation, there are health markers that can lead your doctors to help diagnose you with chronic inflammation. Your health care team can address your individual concerns and recommend medical treatments and lifestyle changes that may help. Ask your doctor about how chronic conditions or food sensitivities may affect your risks.

Remember, some amount of inflammation (acute inflammation) is normal as the body's immune response to wounds, infections, tissue damage, and the like. Acute inflammation is normal and is your body's way of taking care of you. But when you get into chronic inflammation, it causes all sorts of ways for your body to break down, including serious conditions and diseases.

By choosing the right foods, you can lessen any chronic inflammation in your body. By avoiding foods that trigger chronic inflammation, you can lessen or even avoid chronic illnesses and diseases.

Eat to Avoid or Lessen Chronic Inflammation

There are some basic food ideas that will help you reduce, or even reverse, the chronic inflammation in your body. Use the ideas below to get your health back. And, the good news is, you'll often see benefits on the outside of your body, too, including weight loss, less bloating, and an increased amount of energy!

1. Think Mediterranean. It seems like there’s a new diet book published every week promising anti-inflammatory effects. Any balanced diet tends to reduce swollen tissues. Follow a program with specific anti-inflammation claims or just stick to a high-fiber Mediterranean diet.

2. Consume more produce. Plant products contain phytochemicals that promote tissue repair. Making plant-based foods the mainstay of your diet will automatically increase your supply of antioxidants and important phytochemicals that act as anti-inflammatory agents. Aim for at least 5 servings a day of vegetables and fruits.

3. Minimize processed foods. Steering clear of processed foods is a quick way to avoid many inflammatory agents. These include omega-6 fatty acids, trans fats, added sugars, and refined carbohydrates. Drink water instead of soda. Trade in white rice and pasta for brown rice and whole wheat versions. Or, better yet, trade regular rice for cauliflower rice.

4. Go fish. Omega-3 fatty acids are especially effective at reducing swelling. Fatty fish is loaded with heart-friendly Omega-3 fatty acids. Good choices include salmon, mackerel, and trout. Eat fish at least twice a week.

5. Spice it up. Give your salt shaker a rest. Experiment with a wide range of spices famous for their anti-inflammatory properties. Browse your grocer’s spice section for turmeric, ginger, and cinnamon. Growing your own garlic is a great way to keep enough garlic on hand to use it in everything - well, almost everything.

6. Switch to whole grains. Opt for whole grains whenever possible. Many restaurants are now offering a choice, so order brown rice instead of white.

7. Indulge in olive oil. The ingredient oleocanthal in olive oil is another inflammation buster. It’s what gives extra-virgin olive oil its peppery taste.

8. Limit the red meat. Research findings are mixed, but a diet high in red meat has been found to make rheumatoid arthritis symptoms and other joint pain worse. Saving steak for special occasions may improve your overall health, and it’s certainly good for your heart.

9. Reduce dairy. While dairy has benefits of vitamins, it can cause inflammation if you ingest too much. If you are one who loves dairy in or on everything, consider making the switch to non-dairy substitutes. There are loads of great substitutes out there now. Maybe you switch to almond or oat milk, but you keep real butter in the house.

10. Consider supplements. While it’s preferable to acquire most of your vitamins and minerals from food, supplements can fill in certain deficiencies. For example, fish oil can provide Omega-3s if you’re a vegan or just don’t like the taste of sardines.

Remember, this can be gradual and doesn't have to be all or nothing all at once. Make switches slowly. It will be easier to control, and you're more likely to stick with it in the long run.

Additional Strategies That Fight Chronic Inflammation

Your immune system protects you from germs and other foreign substances that could make you sick by making parts of your body heat up and swell. However, sometimes it goes too far. That’s when such inflammation becomes chronic as a response to stress, junk food, or other lifestyle triggers.

1. Watch your weight. Experts debate whether obesity causes inflammation or if it’s the other way around. Whatever the case, the two conditions are closely linked. Extra pounds put an extra burden on your joints and vital organs. Trim down safely with a balanced diet and regular exercise. Shedding excess pounds often relieves arthritis pain and other symptoms.

2. Measure your waist. The way your weight is distributed counts too because abdominal fat triggers tissue damage. The general guidelines for waist measurements are 35 inches or less for women and 40 inches for men

3. Move more. Physical activity promotes weight loss and inhibits inflammation. Even gentle exercise like walking is effective.

4. Floss regularly. Your teeth and gums affect your whole body because the bacteria in your mouth can travel through your blood. Brushing and flossing each day gives you much more than a pretty smile. Dental hygiene protects your heart and other organs.

5. Manage stress. Elevated stress hormones contribute to inflammation. Maybe there’s a connection between your smartphone that makes you available 24/7 and chronic inflammation that doesn’t know when to shut itself off. Make relaxation a priority. Use your vacation days and unwind with daily meditation or a warm bath.

6. Drink water. Staying hydrated is essential. Quench your thirst with plain water and tea instead of soda and juice.

7. Sleep well. Most adults need about 8 hours of sleep to keep their minds and bodies strong. Go to bed and wake up on a consistent schedule, and keep your bedroom dark and quiet.

8. Use natural cleansers. Check the labels on your household cleaners and personal beauty products. You may be able to avoid potential toxins that cause inflammation by buying organic brands or using plain vinegar and baking soda. The same is true for products that you use on your body. See my article here for more about that.

9. Quit smoking. Smoking is another irritant. Even if you’ve tried to give up tobacco in the past, consider taking another run at it. New methods are being introduced all the time to make it easier.

Be patient. While anti-inflammatory medications often relieve symptoms immediately, lifestyle changes take longer to yield results. It may take a few days to see the first results, and several weeks or months to achieve dramatic progress. The bonus is that there will be no adverse side effects.

Consult your doctor. Many discoveries about chronic inflammation have emerged in the past year. Your doctor can help explain the findings and what they mean for you.

Fight disease while you enjoy a healthy diet. Anti-inflammation eating is a lifestyle choice that can help you lead a longer and more active life, especially when you combine good nutrition with other positive habits like regular exercise and good quality sleep.