Beyond Medication: Natural Approaches to Chronic Inflammation

Inflammation is a normal part of the body’s immune response. When you develop an illness or injury, the immune system responds by sending cells to the site, leading to redness, warmth, and swelling in that area. Once the injury heals, the body turns off the inflammatory response.

However, sometimes signals get crossed, and the immune system fails to shut off properly. This leads to low-grade inflammation that goes unchecked for long periods, becoming a chronic condition.

Chronic inflammation is bad because it drives several serious conditions, like type 2 diabetes, cardiovascular disease, and even some forms of cancer.

At Interventional Pain Center, anesthesiologist and fellowship-trained interventional pain medicine physician Dr. James Stephens and pain specialist Dr. Tyler Phillips offer pain management services at their new location on Interstate Drive in Norman, Oklahoma.

Many patients are concerned about taking medication and wonder if there are any natural approaches to treating chronic inflammation. The short answer is yes, there are, and here the doctors discuss what you can do to help improve your health.

Causes and symptoms of chronic inflammation

Experts continue to debate the causes of chronic inflammation. Some think it occurs when the immune system runs amok. Some believe an ongoing infection or exposure to environmental toxins, such as cigarette smoke or pollution, lies at its root.

It’s likely that lifestyle factors contribute, as well, including obesity, eating an unhealthy diet, smoking, having poor sleep quality, and enduring high stress levels.

Chronic inflammation often develops without symptoms, but when symptoms do occur, they can include:

• Persistent fatigue
• Difficulty sleeping
• Joint or muscle pains
• Mental health conditions, such as depression or anxiety
• Constipation, diarrhea, or acid reflux
• Weight loss or weight gain
• Repeated infections

Symptoms on their own, though, aren’t a reliable way to determine if you’re experiencing chronic inflammation. And while blood tests that measure erythrocyte sedimentation rate or C-reactive protein levels can identify inflammation in the body, they don’t determine its cause or whether it’s acute or chronic. Research continues.

Natural approaches to address chronic inflammation

These strategies aren’t just good for inflammation, but they also improve your overall health.

Address your diet

Some foods increase the risk of chronic inflammation, while others lower it. Adopt the following dietary changes.

Eat more fruits, vegetables, and plant-based foods

Berries, leafy greens, beets, avocados, whole grains, legumes, ginger, turmeric, and green tea all have high levels of antioxidants. These help prevent, delay, or repair certain types of cell and tissue damage, reducing inflammation.

You should also consume fermented foods, but make sure they have live microbes. Some good suggestions are yogurt, kefir, kombucha, and kimchi. A recent study found that consuming fermented foods containing microbes reduced inflammatory markers, including interleukin-6 (IL-6), which is linked to conditions such as rheumatoid arthritis, type 2 diabetes, and stress.

Eat less sugar and processed food

High levels of sugar can release inflammatory messengers that raise the risk of chronic inflammation. Deep-fried food and pastries made with unhealthy trans fats are also linked to inflammation.

In general, aim for a diet rich in whole foods and low in highly processed foods to help keep inflammation in check.

Engage in moderate exercise

Most people should aim for at least 30 minutes of moderate physical activity five days a week, with strength training on the off days. In general, though, anything that gets your body moving can help reduce inflammation.  

Get good-quality sleep

Experts recommend that adults get 7-9 hours of sleep every night, with consistent bedtimes and wake-up times. Those who sleep well are generally less likely to struggle with chronic inflammation.

Manage stress

When you’re stressed, your immune system dispatches proinflammatory cytokines. Practices like meditation, yoga, and tai chi may improve nervous system and immune system function, helping to restrain the inflammatory response.

Quit smoking

Nicotine triggers inflammation and suppresses the anti-inflammatory processes.

Want to learn more about how chronic inflammation affects your body and how you can reduce your risk? Call Interventional Pain Center at 405-759-8407, or use our online booking tool to schedule a consultation with Dr. Stephens or Dr. Phillips today.