Inflammation is a defensive response that occurs in the body when biological tissues are damaged. It can be divided into acute and chronic, with chronic inflammation being the problematic one. Acute inflammation is easily identified by pain and swelling, which indicate that our immune system has sent white blood cells to the site of infection or injury to promote healing.

 

Chronic inflammation is problematic because it often shows no obvious symptoms for a long time, and only becomes apparent when the condition worsens. Chronic inflammation increases the risk of various diseases, including arthritis, stroke, cancer, obesity, Alzheimer's disease, heart disease, and depression.

 

As people age, their immune system weakens, increasing the likelihood of chronic inflammation. Based on information from American health and medical media outlets such as 'WebMD,' this article summarizes symptoms that indicate chronic inflammation and foods that help reduce it.

Signs indicating chronic inflammation

 

Extreme fatigue

 

Chronic fatigue is one of the typical signs of long-term inflammation and is a common symptom of inflammatory diseases such as fibromyalgia, multiple sclerosis, lupus, and rheumatoid arthritis. If you suddenly experience a drop in energy, it could be a sign of these conditions, so it is advisable to visit a hospital.

 

Lower back pain

 

In cases of ankylosing spondylitis, chronic inflammation usually affects the spine. Sometimes it also attacks the hips, neck, knees, or chest. In particular, you may experience pain and stiffness in the lower back in the morning, and in severe cases, you may be unable to move. If symptoms appear, you should visit a hospital. Early treatment can help manage the condition.

 

Decline in memory and thinking skills

 

If signs of inflammation appear in the body, there is a possibility that memory and thinking abilities may be affected. Research on the correlation is ongoing. Initial studies suggest that inflammation could be a cause of Alzheimer's disease and other conditions that lead to dementia. This is especially true for the elderly. Maintaining a healthy diet can help alleviate these effects.

 

Dizziness, loss of balance

 

When suffering from chronic inflammatory diseases, the body may overreact or, in some cases, attack itself. For example, in multiple sclerosis, the body's immune system attacks the nerve sheath. This makes it difficult for nerve signals to pass through, which can cause dizziness or loss of balance when walking.

 

Muscle weakness

 

Sometimes the immune system mistakenly attacks its own muscles or causes inflammation. This begins to break down muscle fibers and weaken the muscles. It usually occurs gradually, with symptoms most frequently appearing in the torso, shoulders, and hips. In some cases, simple activities such as walking, bathing, or swallowing become difficult.

 

Diarrhea

 

Inflammatory bowel disease primarily includes ulcerative colitis and Crohn's disease. In both cases, the immune system overreacts, causing inflammation in the colon and small intestine. One of the possible symptoms is diarrhea. Other symptoms may include nausea, joint pain, fever, and skin rashes.

Dry eye syndrome

 

It is a common symptom of inflammation. Sjögren's syndrome affects the salivary and tear glands. You may feel dry, gritty eyes and a burning sensation, or experience swelling of the salivary glands and dryness in the nose and throat. Visiting a hospital can help alleviate symptoms and prescribe medication to prevent serious complications such as vision loss or dental problems.

 

 

Foods that reduce chronic inflammation

 

Garlic

According to research, garlic prevents the production of substances that cause inflammation. In particular, heating garlic enhances its anti-inflammatory effects.

 

Cruciferous vegetables such as kale and broccoli

Cruciferous vegetables such as kale, broccoli, and cauliflower are rich in an antioxidant compound called sulforaphane. This ingredient has a powerful anti-inflammatory effect. In particular, kale contains a high amount of vitamin K, which has a significant anti-inflammatory effect. Additionally, one cup of kale contains 10% of the daily recommended intake of omega-3 fatty acids, which have anti-inflammatory properties.

 

Omega-3 rich fish such as mackerel, sardines, anchovies, and salmon

Blue fish such as mackerel, sardines, and salmon are rich in two powerful omega-3 fatty acids, EPA and DHA. These components have anti-inflammatory effects that reduce the risk of cancer, heart disease, asthma, and autoimmune diseases.

 

Almond

Rich in omega-3 fatty acids, which have anti-inflammatory properties like fish. Additionally, almonds contain a high amount of vitamin E, which helps keep joints smooth and protects the body from inflammatory precursors.

 

Tomato

It contains a high amount of lycopene, an antioxidant considered an inflammation fighter. Heating increases the release of lycopene, so cooking tomatoes amplifies their anti-inflammatory properties. Lycopene not only reduces inflammation but also has cancer-preventive effects.

 

Tofu

Foods made from soybeans, such as tofu, contain isoflavones and omega-3 fatty acids. These components help reduce inflammation levels in the body.

Mushrooms contain compounds that reduce inflammation. The phenols and other antioxidants found in mushrooms have anti-inflammatory effects. According to a study, the Hericium erinaceus mushroom was shown to reduce inflammation associated with obesity.

Shiitake mushrooms also contain compounds that boost the body's immune response and help fight infections. They have antimicrobial properties and are used in cancer treatment. The polysaccharides in shiitake mushrooms reduce immune damage caused by chemotherapy or radiation therapy.

 

Pumpkin

Carotenoids, which act as antioxidants preventing melting inside the body, are contained. These components have the effect of absorbing harmful oxygen that damages cells and DNA, thereby preventing the onset of disease. Additionally, pumpkin contains beta-carotene, which is effective in reducing inflammation in the skin and lungs.

 

Strawberries, blueberries, and other berries

Strawberries, blueberries, raspberries, and blackberries are rich in an antioxidant substance called anthocyanin. This compound reduces inflammation, boosts immunity, and lowers the risk of heart disease. According to research, drinking strawberry juice during a Western-style breakfast, which is known to increase inflammation, can offset the negative effects of a Western diet.

 

bit

It has the effect of lowering blood pressure and enhancing stamina. It also has the effect of fighting inflammation. Beets contain an amino acid called betaine, which reduces the risk of inflammation.

 

Avocado

Avocado contains a lot of potassium, magnesium, fiber, and monounsaturated fats. In particular, the carotenoids and tocopherols found in avocados help prevent inflammation and reduce the risk of cancer.

 

Green tea

Green tea is rich in a type of polyphenol called epigallocatechin gallate (EGCG). This compound has the effect of reducing inflammation and preventing cell damage.

 

Chili pepper, green pepper

Chili peppers and green peppers are rich in antioxidants, including quercetin, sinapic acid, and ferulic acid. These compounds have powerful anti-inflammatory effects.

 

Turmeric

Turmeric, the main ingredient in curry, contains a powerful anti-inflammatory compound called curcumin. Eating black pepper along with turmeric significantly enhances the absorption of curcumin.

 

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I think about 50% of the inflammation is involved.

Extreme fatigue, lower back pain (started around Chuseok)

Dry eye syndrome (I suffer from it) I received a prescription for artificial tears again today.

 

However,

Anti-inflammatory foods

It's all something I often eat...

What on earth is the problem?

 

Should I do exercise systematically once?