Chronic Inflammation: The Silent Danger Behind Aging and Cancer (2024)
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Inflammation is the body's immune defense. However, when it persists for more than three months, it becomes a chronic condition. Illustration by The Epoch Times |
When the Fire Is Allowed to Smolder
A review published in Nature Medicine indicated that more than 50 percent of deaths can be attributed to inflammation-related diseases.
Chronic inflammation is a significant contributor to many heart diseases. For example, scientists’ understanding of atherosclerosis has evolved from viewing it as a passive accumulation of cholesterol to recognizing it as a condition driven by chronic inflammation. Chronic inflammation triggers biochemical reactions that lead to the formation of atherosclerotic plaques and can cause these plaques to rupture.
Short-Term Solution
Most inflammation can be controlled with medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) (e.g., ibuprofen, naproxen, and aspirin), steroids, and immunomodulatory drugs. In 2023, the U.S. Food and Drug Administration (FDA) approved colchicine as the first anti-inflammatory drug for heart disease.But while using anti-inflammatory drugs is common in clinical practice, “there are no guidelines recommending NSAIDs for general use long-term to control chronic inflammation,” Orlando said. He added that even over-the-counter NSAIDs carry risks, such as heart attack, stroke, acute kidney injury, and upper gastrointestinal bleeding, and can interact with other medications.
“We do not want to put people on those [medications] for a long time,” especially when it comes to more potent anti-inflammatory drugs such as corticosteroids and colchicine, said Mainous, who is also vice chair for research in the Department of Community Health and Family Medicine at UF.
Osborne, who practices functional nutrition, said that anti-inflammatory drugs can affect gut microbiome health and disrupt the production and absorption of certain nutrients. A deficiency in nutrients responsible for regulating inflammation can, in turn, exacerbate inflammation. For example, NSAIDs may lead to vitamin C deficiency, while corticosteroids can result in vitamin D, calcium, and magnesium deficiencies.
Relying solely on medication won’t lead to resolution, Osborne said.
He highlighted a phenomenon: Developed countries have some of the best health care systems in the world, but when it comes to chronic inflammation, heart disease, diabetes, obesity, autoimmune diseases, and other conditions, “we spend more money trying to treat these diseases, but we fail,” he said.
David Furman, who holds a doctorate in immunology and is the director of the 1000 Immunomes Project at the Stanford University School of Medicine, said that modern lifestyle is a key problem.
While modern technology makes life more convenient and comfortable, this convenience is merely a façade, he said. “We sit for long periods, eat fast food and highly processed foods, and endure high levels of work stress, all of which can trigger and worsen inflammation,” he said.
Diet Is a Main Driver
“The biggest driver of chronic inflammation is found in our food,” Osborne said.“You do not eat the food today, and you have a heart attack because of it tomorrow,” Osborne said. The problem is “when you eat poorly day in and day out for decades of your life,” which gradually prevents the body from ceasing inflammation until its defenses break down and disease occurs.
However, Osborne said that doctors in most countries rarely emphasize nutrition. During their eight years of medical education, they receive minimal training in that area. He hopes that diet will become a fundamental component when doctors educate patients on combatting diseases.
Several experts highlighted that avoiding ultra-processed foods is more important than simply consuming foods with potential anti-inflammatory properties. Mainous pointed out that eating a single anti-inflammatory food, such as a specific fruit, may not yield the desired anti-inflammatory effects.
Another important factor contributing to diet-induced inflammation is food allergies.
“There’s an old saying: One man’s food is another man’s poison,” Osborne noted, sharing the story of a patient he helped. The 6-year-old girl, who had an inflammatory disease, was given only six months to live. Fortunately, Osborne discovered that the child was allergic to blueberries, which her mother had been giving her every morning in a blueberry smoothie. Eliminating blueberries from the girl’s diet saved her life.
Toxins Inside and Outside Our Homes
Various synthetic ingredients in everyday household items and cosmetics not only directly irritate the skin but can also enter the body, leading to inflammation.High Body Fat, Low Muscle Mass
A 2021 study found that prolonged sitting raises pro-inflammatory cytokines in older women and lowers anti-inflammatory cytokines in older men. Another study showed that individuals who sit for long periods have elevated levels of various inflammatory biomarkers in their blood.A sedentary lifestyle leads to more fat accumulation. “Thirty percent of the interleukin-6 in our bloodstream is secreted by fat cells,” said Furman, noting that this substance contributes to inflammation.
Greater muscle mass leads to the production of more anti-inflammatory molecules, Furman said.
A Silent Inflammatory Agent
Experts also highlighted that stress, while intangible and invisible, is a major contributor to chronic inflammation.Additionally, “stress causes inflammation by activating the body’s fight-or-flight response, which then triggers the release of what we refer to as pro-inflammatory chemicals and hormones,” Stephen Sideroff, an associate professor in the Department of Psychiatry and Biobehavioral Sciences and the Department of Rheumatology at the University of California–Los Angeles’ School of Medicine, told The Epoch Times.
Sideroff said that the first step in managing stress is to reframe adverse events as positive challenges. He explained that moderate and well-timed stress can be beneficial as it activates the sympathetic nervous system, preparing people to handle threats effectively.
Many people feel powerless against stress, but this mindset contributes to the problem, according to Sideroff. He recommends adopting a growth mindset toward stress: “I have to learn something new if I am going to handle the situation better.” Through this learning process, one can “figure out a better way of dealing with the stressors in one’s life,” he said.
Excessive stress introduces another problem: As we use our energy to manage stress, our metabolism ramps up to produce more energy and directs more blood to the muscles and brain. However, “we all have just a certain amount of personal energy,” Sideroff said. As a result, the brain reallocates energy from other organs, such as the kidneys, to address immediate needs. This reduces the kidneys’ ability to filter harmful substances from the blood, which can then further trigger inflammation throughout the body.
“This is at the heart of one of the ways that stress leads to aging and disease; a lot of the maintenance processes of the body get neglected,” he added.
Letting go of anger and doubt and facing situations with calmness can also reduce inflammation. Sideroff said that these emotions are similar to stress and consume a significant amount of the body’s energy.
“The less we interpret other people’s behavior, the less stress,” Sideroff said. We should be “learning and figuring out all of the ways that we stress ourselves unnecessarily.”
Additionally, it is essential to allow the body’s repair systems more time to heal.
“After a stress is over, we need to give the body the opportunity to recover, to go into the recovery and healing mode,” Sideroff said. One way to achieve this is finding “time in our day where we can say, ‘I am in a zone of safety, or on an island of safety.’” Even just 10 minutes of letting your guard down and relaxing can be beneficial—whether through meditation or relaxation exercises. This activates the parasympathetic nervous system, facilitating the body’s recovery.
Furman added that the detrimental effects of loneliness should not be underestimated. “People who are socially isolated, lack strong community support, or do not have the care of friends and family experience significantly higher levels of inflammation.”
He said people should choose an anti-inflammatory approach tailored to their individual needs. “It is not a one-size-fits-all,” he added. For instance, someone with a high-stress job—especially if it is their sole source of income—and an unbalanced diet might start by making dietary adjustments and incorporating regular exercise. Additionally, he or she should focus on strengthening relationships with family and friends to help reduce inflammation.
Anti-Inflammatory Diet May Reduce Dementia Risk by Up to a Third–Study
Anti-Inflammatory Foods to Add to Your Diet
If you are seeking to minimize your risk of developing dementia, adding anti-inflammatory foods to your diet may help combat systemic inflammation. Examples include:- Berries
Berries, including blackberries, blueberries, raspberries, and strawberries, contain a high amount of antioxidants known as polyphenols that can help fight inflammation. - Nuts
Nuts are rich sources of antioxidants with anti-inflammatory potential. A review published in Nutrients in 2023 found that tree nuts and peanuts can help lower risk factors for cardiometabolic diseases. - Fatty Fish
Fish such as salmon, sardines, anchovies, and mackerel are good sources of anti-inflammatory omega-3 fatty acids. - Avocado
Certain compounds in avocados are linked to anti-inflammatory properties. - Green Tea and matcha
EGCG, a component of green tea, is known to regulate inflammation. - Olive Oil
A study published in the International Journal of Molecular Sciences in 2018 found that oleocanthal, a compound present in extra virgin olive oil, has similar effects as the nonsteroidal anti-inflammatory drug ibuprofen when ingested in the same amounts. - Vegetables
Leafy greens are high in the antioxidant beta-carotene, which reduces inflammation. Peppers, such as bell and chili, contain vitamin C and quercetin, both of which have been shown to lower inflammation. Sulforaphane, an antioxidant found in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, is shown to prevent inflammation. - Turmeric
Turmeric is rich in curcumin, which has been shown to contain anti-inflammatory properties. - Mushrooms
Mushrooms are rich in antioxidants. Though more research is warranted, an animal study published in Antioxidants in 2019 found that lion’s mane may offer neuroprotective and anti-inflammatory qualities.
Inflammatory Foods to Avoid
While adding anti-inflammatory foods to your diet may help assuage systemic inflammation, removing common inflammatory culprits is another practical approach:- Excess sugar and high-fructose corn syrup intake is linked to an inflammatory response.
- A diet high in refined carbohydrates, such as processed foods like bread, pasta, and cereals, is linked to neuroinflammatory processes in the brain.
- Fried foods may contain high amounts of harmful compounds (advanced glycation end products) known to contribute to inflammation. Frying food also increases trans fats, which can promote inflammation.
- Research ties heavy alcohol intake to systemic inflammation.
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