Chronic Inflammation: What It Is, Why It Matters, and How to Reverse It Naturally
- emmagreenpt
- Aug 23
- 3 min read
Inflammation—it’s a word we hear all the time, but do you actually know what it means? More importantly, do you know how it could be silently sabotaging your health? Let’s break it down.
What Is Inflammation?
Inflammation is your body’s natural response to injury or illness. Think of it as your body’s internal emergency team. For example, if you cut your finger, your body sends cells to the area to kickstart the healing process. This is acute inflammation, and it’s a good thing—it’s how your body repairs itself.
But here’s the catch: inflammation becomes a problem when it sticks around longer than it’s needed. This is what we call chronic inflammation, and it’s a whole different story.
Chronic Inflammation: The Silent Health Saboteur
Chronic inflammation is like having a fire smoldering in your body 24/7. It’s not as obvious as a sprained ankle or a sore throat, but it can wreak havoc over time. Research shows that many people in the Western world have low-grade chronic inflammation without even realizing it.
How do we know? A simple blood test measuring C-reactive protein (CRP) can reveal the level of inflammation in your body. If you haven’t been injured or sick recently but your CRP levels are elevated, it’s a sign that something deeper is going on.
What Causes Chronic Inflammation?
Our modern lifestyles are a breeding ground for chronic inflammation. Here are some of the biggest culprits:
Stress: High stress levels can spike inflammatory markers in your body.
Poor Diet: Processed foods, sugar, and even dairy can contribute to inflammation.
Lack of Sleep: Sleep deprivation disrupts your body’s ability to repair itself.
Sedentary Lifestyle: Sitting for long periods (hello, desk jobs!) can increase inflammation.
The Science of Sitting and Inflammation
Here’s a wild fact: researchers found that sitting for just four hours can increase inflammation in your body—even in healthy people! But there’s good news. In the same study, participants who took a 3-minute movement break every hour saw their inflammation levels drop.
This means that small, intentional actions—like standing up, stretching, or walking around—can make a huge difference.
How to Reverse Chronic Inflammation Naturally
The good news? Chronic inflammation isn’t a life sentence. Here are some simple, science-backed strategies to reduce it:
Move More: Set a timer to remind yourself to stand up and move every hour. Even a quick 3-minute stretch can help.
Improve Your Sleep: Prioritize quality sleep by creating a bedtime routine and limiting screen time before bed.
Rethink Your Diet: Consider eliminating inflammatory foods like dairy for a few weeks and see how your body responds.
Manage Stress: Incorporate stress-reducing practices like meditation, yoga, or even a 20-minute walk in nature.
Stay Consistent: These changes don’t have to be overwhelming. Start small and build habits that fit into your lifestyle.
Why This Matters
Chronic inflammation doesn’t just make you feel “off.” Over time, it can contribute to serious health issues like heart disease, diabetes, and autoimmune conditions. But by taking small, intentional steps, you can reduce inflammation and feel better—physically, mentally, and emotionally.
Your Next Steps
Ready to take control of your health? Start with one small change today. Whether it’s a movement break, a meditation session, or swapping out dairy for a non-dairy alternative, every step counts.
And if you’re looking for more tips on reducing inflammation and improving your overall wellness, be sure to check out my podcast episode on this topic. It’s packed with actionable advice to help you feel your best.
Let’s heal, together.
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