Chronic Inflammation: We Need to Know About It!
- Leslee Preece
- 4 days ago
- 4 min read
I first heard the word inflammation in a negative context many years ago. I read about it in an article that was more non-traditional medicine based than standard scientific stuff, so I disregarded it as “woo-woo.” I don’t remember understanding what it even meant outside of a swelling, painful response to injury. So, talking about inflammation throughout the body didn’t make sense to me. Later, as I did more research, I realized I had been WRONG to disregard inflammation. I admit it. So, here’s what we need to know.
Understanding Chronic Low-Grade Inflammation–the Nerdy Stuff
Inflammation is the body’s natural defense system that activates when we have an injury or infection. When we have a cut or twist an ankle, for example, our bodies quickly send immune cells to begin the healing process. We often see heat, redness, and swelling, and the immune response gradually lessens and resolves those visible signs. However, chronic low-grade inflammation (LGI) is different. It is a sneaky, persistent immune activation that goes on for months or years, often without symptoms.
Why Does it matter to me?
There is a term for inflammation in seniors often used by researchers and physicians–” inflammaging” --because chronic inflammation is rampant in the aging population. I like to call it “the flam” or “the flammage” when I’m lecturing my family about it (because I’m hip and trendy). I lecture all my family members because 35% of all adults have it, and it just gets worse with age.
So, maybe I have the flam or maybe I don’t. Who cares? Well, we all should, and here’s why:
Chronic inflammation (sometimes referred to as LGI for low-grade inflammation) helps fuel or trigger many different long-term health problems. We can think of it as an invisible, slow burning fire in our bodies that smolders for months or years. Over time it quietly damages tissues and organs, which makes diseases like type 2 diabetes, heart disease, some cancers, and disorders like dementia and Alzheimer’s easier to develop.
How Do I Know If I Have It?
In a lot of people, the flammage (LGI) presents no symptoms. But in some cases, there are signs:
Persistent fatigue
Joint or muscle pain
Digestive issues (constipation, diarrhea, acid reflux)
Mood changes (depression, anxiety)
Weight changes
Frequent infections
There is a blood test that can be given by your regular doctor along with routine bloodwork. Ask for the C-reactive protein test for inflammation. This is a good test to get so your health team can look for underlying issues.
Yes, Our Lifestyle Habits Can Trigger Inflammation!
Let’s take a look at how:
Diet:
A high intake of ultra-processed foods and refined sugars, and not enough omega-3s (fatty fishlike salmon, walnuts, and flax seed) can activate inflammation.
Poor Gut Health:
Too much “bad” bacteria and not enough “good” bacteria can lead to a leaky gut lining. The leaky lining can mistakenly allow toxins and bacteria to go from your gut into your bloodstream, triggering inflammation.
Chronic stress:
When the stress hormone cortisol is constantly released, our immune systems shift toward inflammation.
Physical inactivity:
When lack of movement leaves us with fat around our abdomens, that fat releases inflammatory agents.
Poor sleep:
If we don’t have good sleep, our immune system regulation is messed up and inflammatory markers become elevated.
Obesity, insulin resistance, and chronic high blood sugar:
All of these cause our bodies to release inflammatory chemicals and create chronic inflammation.
What Damage “The Flammage” Can Do
If left unchecked, LGI can:
Speed up atherosclerosis (blocked and hardened arteries) and heart disease
Promote high blood sugar and type 2 diabetes
Contribute to cancer development
Affect brain health and increase risk of neurodegenerative diseases like Alzheimer’s
What We Can Do (and what we SHOULD do Immediately)
Yes, I shall lecture you like family.
First, we need to find out if our inflammation is linked to an underlying condition. That means doing testing and checkups with our doctors. Next, we start lifestyle interventions that can vastly help reduce inflammation.
Balanced diet: Eat better!! Emphasize whole foods, eat a variety of colors of vegetables and fruits, and stick to leaner proteins. Reduce processed foods and added sugars.
Regular physical activity: Get Moving! Strength training and brisk walking are great ways to get rid of that abdominal weight and lower blood sugar.
Stress management: Chill out! Mindfulness, yoga, tai chi, and talk therapy are wonderful tools.
Quality sleep: Wind down! It is so important to do everything we can to get optimized sleep. Sleep is when the body repairs and regulates.
Weight management: Achieve and maintain a healthy BMI. For seniors this is between 25-27. Our waist measurement should be under 40” for men and under 35” for women. Not gonna nag or shame here. This is hard, but important
Gut health: Eat more fiber! Support good bacteria with fiber-rich foods, a variety of plant foods, and probiotics.
In Conclusion
Now that I’m done lecturing, we shall sum up.
Low-grade inflammation is a powerful driver of many diseases and health issues. We need to be aware of it and do everything we can to keep ourselves healthy. Why? Because the world needs us, because we deserve to have happy golden years, and because we are worth it!
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