Learn more at www.WNCCaregiverConnections.com
Chronic inflammation
Chronic inflammation is like the body (your “house”) catching fire. We have all dealt with acute inflammation. It comes with injury, such as a sprained ankle. Or infection, such as staph, bronchitis, etc. Inflammation is a sign that the body’s defenses are rushing in to fight a problem. In the normal course of events, healing occurs and the immune system stands down.
With age, our immune system becomes less effective. It overproduces cytokines and other “warrior cells.” It doesn’t perceive signals that the fight is over, so it gets stuck in a loop. Plus, the cleanup crew that removes dead cells and debris is not called into action. Having this detritus clogging the system makes it difficult for other cells in the body to continue their normal function and reproduction.
If the immune system doesn’t stand down, inflammation can become chronic, lasting for weeks, months, or even years. Chronic overreaction of the immune system is hard on tissues and organs. In effect, the immune system is misreading cues and behaving as if there’s an ongoing 10-alarm fire. Under this state of siege, organs become unable to do their jobs effectively or to repair themselves well.
The potential for such immune malfunction begins around age fifty and increases sharply at age sixty and above. Chronic inflammation is so common in older adults, it’s been dubbed “inflammaging.”
Other common diseases of aging typically rise at this same time, suggesting a strong link to chronic inflammation. Four out of five adults have at least one chronic condition by age 65. Fourteen percent have heart disease, but this rises to 25% by age 75. Nearly 30% of older adults have developed type 2 diabetes by age 65. The risk of Alzheimer’s doubles every five years starting at 65, with one-third of 85-year-olds suffering from the disease. One-quarter of women and one-third of men have had cancer by age 85.
Scientists suspect that chronic inflammation may be the reason these diseases increase significantly with age. They are malfunctions of different body systems—the heart, the pancreas, the brain—but inflammation is what opens the door. In the worst case, the body starts attacking itself—”autoimmune conditions”—or starts growing cancer cells.
Not all inflammation is bad, of course. Constant dosing of anti-inflammatory drugs, for instance, is not the answer. We need the inflammatory response to address an acute infection or injury. It’s simply that you want the right amount of inflammation for the appropriate amount of time. And then you want the warrior cells to stop and the resolution—cleanup phase—to begin, sweeping away dead cells and debris.
Return to topAnti-inflammatory strategies
Without resolution to inflammation, the immune response keeps going, making it harder for other cells to return to normal function.
To reduce chronic inflammation. Quit activities that provoke an inflammatory response. Smoking and alcohol consumption, for instance, create unnecessary threats. Stress reduction techniques such as yoga or mindfulness reduce the signals that the body is under attack. Since fat cells produce cytokines—warrior cells of inflammation—weight loss is often recommended.
Actions to support resolution (the cleanup)
- At least moderate activity 30 minutes a day, five days a week, helps flush the system and enhances DNA repair.
- Seven to eight hours of sleep a night give the brain the downtime it needs to remove dead cells and the byproducts of inflammation.
Anti-inflammatory diet. The Mediterranean and DASH diets support a resilient immune system:
- Avoid foods that promote an inflammatory response. Trans fats. Fried foods. Sugary drinks or foods. White bread and pastries. Cured meats with nitrates (deli meats, hot dogs). All highly processed foods.
- Eat lots of these foods. They help get rid of dead cells and debris. Whole grains. High-fiber vegetables such as kale, spinach, and broccoli. Legumes such as beans and lentils. Antioxidant fruits such as blueberries, strawberries, and cherries. Fatty fish such as salmon and sardines. Nuts and seeds. Good fats from olives, olive oil, and avocados.
Signs and testing
How would a person know if they have chronic inflammation? Most people don’t feel the symptoms directly. Instead, they discover it’s there when they delve into other health concerns, such as possible arthritis or unexplained weight gain or loss.
Chronic inflammation is a condition worth addressing, however. Resolving it can ease the stress on the body and help slow the development of serious conditions.
Signs and symptoms. Because chronic inflammation can affect many body systems, you might want to talk with the doctor if your loved one is experiencing any of the following. (Yes, it’s a dauntingly broad list! But any combination of symptoms will help the doctor determine next steps):
- Joint or muscle pain and stiffness
- Fatigue and muscle weakness
- Gastrointestinal issues (diarrhea or constipation)
- Unexplained weight gain or loss
- Persistent infections
- Skin rashes
- Dry or gritty eyes
- Balance issues, especially when walking
- Insulin resistance (also known as “prediabetes” or “metabolic syndrome”)
- Depression, anxiety, or other mood disorders
- Brain fog
Getting tested. There is no one test for chronic inflammation. But some blood tests can indicate the level of generalized inflammation. C-reactive protein, sedimentation rate, and fibrinogen are the most common. Talk with the doctor. They may want to also order other tests to zero in on the particular system that appears to be under attack.
Contact us at 828-772-4714
