Understanding Inflammation

Sebnem Unluisler, Chief Longevity Officer and Genetic Engineer at the London Regenerative Institute shared her insights with Patient about five natural ways to reduce inflammation in the body. Below, she shares an overview of inflammation, the biological processes, the dangers, causes, symptoms and management strategies to help reduce inflammation in the body:

What is inflammation in the body?

Inflammation is the body’s way of protecting itself from harm. When you’re injured or fighting an infection, inflammation is the first line of defense, kickstarting a series of biological responses aimed at restoring health. This process involves immune cells, blood vessels and signalling proteins, which work together to neutralise pathogens, repair tissue damage, and remove any harmful substances. Without inflammation, the body wouldn’t be able to heal effectively.

The biological process of inflammation

Inflammation starts when immune cells detect harmful invaders or damaged tissues. Immune cells release molecules called cytokines. These molecules widen blood vessels, increasing blood flow and allowing more immune cells to reach the affected area. This heightened blood flow often results in classic signs of inflammation: redness, warmth, swelling and pain. While short-term inflammation is beneficial, aiding in recovery and protection, prolonged inflammation can be harmful, leading to chronic health issues.

The hidden dangers of chronic inflammation

Chronic inflammation occurs when the body fails to resolve the inflammatory response, often due to persistent infections, autoimmune disorders, or unhealthy lifestyle habits. Over time, this can result in significant health issues such as cardiovascular disease, type 2 diabetes, certain cancers and neurodegenerative conditions like Alzheimer’s disease. Chronic inflammation is also closely linked to ageing, accelerating cellular damage and reducing tissue function.

What causes inflammation?

Inflammation can be triggered by a wide range of internal and external factors. Internally, infections, autoimmune responses or injuries can all start the inflammatory process. Externally, lifestyle choices such as a diet high in sugars and processed foods, chronic stress, lack of sleep, and exposure to environmental pollutants and allergens can disrupt the body’s normal functioning and contribute to ongoing inflammation.

Spotting the signs of inflammation

Acute inflammation is easy to spot, look for redness, warmth, swelling, pain and sometimes a temporary loss of function in the affected area. Chronic inflammation, on the other hand, is much more subtle. It can present as fatigue, digestive discomfort, persistent joint pain or mental fog. These signs are often ignored or attributed to other causes, but they can indicate underlying inflammation that needs to be addressed.

Reducing inflammation naturally

There are effective strategies for reducing inflammation, many of which can be seamlessly integrated into a daily routine including:

• Diet: Eating antioxidant-rich foods such as berries, leafy greens, nuts, fatty fish and turmeric, can reduce inflammation. It’s equally important to avoid processed foods, trans fats and refined sugars, which can increase inflammation.
• Exercise: Regular physical activity, both aerobic and strength training, helps manage inflammation by supporting immune and metabolic health.
• Stress Management: Mindful practices such as meditation, deep breathing exercises and engaging in hobbies can reduce stress-related inflammation.
• Sleep Hygiene: Quality sleep is crucial, as sleep deprivation disrupts hormone levels, leading to higher inflammation. Aim for a regular sleep routine and create a restful sleeping environment.

If you have chronic health issues or are taking medication, it’s wise to consult a healthcare professional before starting any new anti-inflammatory strategies to ensure they’re safe and suitable for your situation.

Reducing inflammation with Hyperbaric Oxygen Therapy (HBOT) 

One emerging treatment that has shown promise in reducing inflammation is Hyperbaric Oxygen Therapy (HBOT). This therapy involves breathing pure oxygen in a pressurised chamber, which significantly increases the amount of oxygen in your blood. This heightened oxygen level enhances the body’s ability to repair and regenerate tissues.

HBOT works by promoting the release of anti-inflammatory molecules and improving blood flow to affected tissues, thus helping to reduce inflammation. The therapy has been used for a variety of conditions, from aiding wound healing to enhancing recovery from injuries. Research has also suggested that HBOT can help with conditions related to chronic inflammation, such as autoimmune disorders, chronic pain and neurological issues.

Why Inflammation is Essential—but Needs Balance

Inflammation is a vital part of the body’s healing process, protecting against infections and repairing damage. However, balance is crucial. While short-term inflammation aids recovery, long-term or chronic inflammation can lead to a cascade of health problems. By understanding the causes, recognising the signs, and adopting a healthy lifestyle, it’s possible to manage inflammation effectively and promote long-term health. By striking the right balance, you can harness the benefits of inflammation while mitigating its risks, ensuring optimal health and longevity.

Read the full article in Patient: https://patient.info/news-and-features/5-natural-ways-to-reduce-chronic-inflammation