Inflammation Decoded: Understanding the Triggers That Fuel Your Body's Fire

From sugar to screen time, learn how everyday choices could be stoking the flames of chronic inflammation

Inflammation - the most recent Bollywood buzzword. But what exactly is it, and is it as evil as it is made to seem? Inflammation is a crucial part of the body’s healing mechanism. When you’re injured or dealing with an infection, your body’s inflammatory response kicks in, sending out cells that promote healing. This type of inflammation—acute inflammation—is both natural and necessary. But what happens when inflammation persists even without an injury or infection? That’s when it turns into chronic inflammation, which can be harmful. As modern life brings us closer to various toxins, it’s worth understanding the everyday factors that could be contributing to chronic inflammation. Let’s explore five common culprits.

Refined Sugar: A Hidden Trigger

Free sugars—commonly found in added sugars in processed foods and naturally occurring sugars in fruit juices—often get a bad reputation, and for good reason. While consuming naturally occurring sugar from fruit juice occasionally may be acceptable, regular consumption is not as beneficial as eating intrinsic sugars, which are found in whole fruits, vegetables, and grains. Free sugars have been linked to numerous health issues, including obesity, diabetes, cardiovascular diseases, and chronic inflammation.

Free sugars can disrupt immune function, leading to the production of pro-inflammatory compounds. They can also stimulate the liver to produce free fatty acids, which can increase gut permeability and systemic inflammation​. Additionally, high sugar intake can negatively impact the gut microbiome, reducing the population of beneficial bacteria and increasing overall inflammation​. To minimise these risks, eliminate free sugars from your diet and focus on whole foods.

Unhealthy Fats: It’s About Balance

Not all fats are created equal. While healthy fats like those in butter, ghee, and olive oil can benefit your health, certain fats can increase inflammation. Omega-6 fatty acids, a type of unsaturated fat, are essential in small amounts but can be problematic when consumed in excess. While Omega-3s—found in fish, flaxseed, and grass-fed meat—help reduce inflammation, a diet high in Omega-6 without sufficient Omega-3 can contribute to a pro-inflammatory state​.

Trans fats, found in hydrogenated oils, margarine, and refined oils, are particularly harmful. These fats can promote inflammation in the gut, increase the risk of metabolic diseases like diabetes, and are even linked to certain cancers​. If you want to keep inflammation in check, focus on reducing Omega-6-rich oils and completely avoid trans fats. Prioritise foods high in Omega-3s to create a healthier balance.

A Sedentary Lifestyle: Move More to Fight Inflammation

Spending too much time sitting can be more harmful than you might think. A sedentary lifestyle contributes to the build-up of visceral fat, which in turn can trigger a pro-inflammatory state. This fat produces inflammatory chemicals like interleukin-6, which can prompt the liver to produce C-reactive protein—a marker of inflammation​. Chronic inflammation from lack of movement can eventually lead to insulin resistance, atherosclerosis, and other serious health conditions.

On the other hand, regular physical activity has anti-inflammatory effects. Exercise helps regulate immune responses, reduce pro-inflammatory compounds, and decrease visceral fat​. Find activities that you enjoy—be it weightlifting, running, or even daily walks—to keep your body active and inflammation at bay.

Non-Native EMF Exposure: A Modern Concern

Electromagnetic fields (EMFs) are everywhere around us, from Wi-Fi networks to cell phones and microwaves. EMFs come in two forms—high-frequency and low- to mid-frequency. High-frequency EMFs can damage cells at the DNA level, but they aren’t as prevalent in everyday life. Low- to mid-frequency EMFs, though non-ionizing, have been linked to increased production of pro-inflammatory molecules when exposure is continuous​.

While it’s impossible to avoid EMFs entirely, you can take steps to limit your exposure. Consider turning off Wi-Fi when not in use, not using devices when charging, keeping the phone away from the body while sleeping, especially at night, and try to spend more time outdoors. Blue light filters on screens and glasses can also help mitigate some of the effects of prolonged exposure to digital devices​.

Vitamin and Mineral Deficiencies: A Hidden Risk

Vitamins and minerals play critical roles in the body’s immune functions and metabolic processes. Deficiencies can impair these processes, leading to a chronic inflammatory response. Vitamin D, for example, is known for its role in maintaining calcium levels, but it also helps regulate immune function and inflammation. A deficiency in vitamin D can disrupt these processes, creating a pro-inflammatory environment​.

Zinc and magnesium are also important for regulating inflammation. Zinc helps control oxidative stress and cytokine levels, while magnesium supports muscle and nerve function. A deficiency in either can increase the presence of pro-inflammatory markers​​. To ensure you’re getting the right nutrients, consider a blood test to identify deficiencies and work with a healthcare professional to address them.

Takeaway: Reduce Inflammation, Improve Your Health

Understanding the factors that contribute to chronic inflammation can help you take better control of your health. By cutting back on free sugars and unhealthy fats, staying active, reducing EMF exposure, and addressing any nutrient deficiencies, you can help your body maintain a healthier balance and reduce the risks associated with chronic inflammation. With a little awareness and a few lifestyle adjustments, you can support your body’s natural healing processes and promote overall well-being.