Inflammation is a natural defense mechanism of the body, designed to protect against injury, infection, and harmful invaders. However, when inflammation becomes chronic, it can silently fuel the development of numerous serious health conditions. According to “Health 1+1” host JoJo, chronic inflammation has been linked to a wide range of diseases, including Alzheimer’s disease, cancer, anxiety, depression, high blood pressure, heart disease, stroke, type 2 diabetes, allergies, asthma, various skin conditions, and arthritis.
Recognizing the underlying causes of chronic inflammation and taking steps to address them is crucial for long-term health and disease prevention.
Two types of inflammation in the body
Acute inflammation is the body’s rapid response to injury or infection, such as sprains, cuts, and stings. Symptoms include redness, pain, fever, and swelling. Chronic inflammation is more subtle and gradual, and can cause fatigue, muscle and joint pain, digestive issues, weight gain, headaches, and skin rashes. These symptoms may persist or appear intermittently.
There are two distinct types of inflammation in the body, each serving a different purpose and with very different consequences:
1. Acute inflammation
This is the body’s immediate and short-term response to injury or infection. It is usually characterized by visible symptoms such as:
- Redness
- Swelling
- Heat
- Pain
- Fever
Acute inflammation is essential for healing. For example, when you cut your finger or sprain your ankle, the body releases immune cells to the site to fight off potential pathogens and begin the repair process. Once healing occurs, the inflammation typically resolves on its own.
2. Chronic inflammation
Unlike its acute counterpart, chronic inflammation develops slowly and can persist for weeks, months, or sometimes years. It often occurs without any noticeable injury and can quietly damage tissues and organs over time. Symptoms may be subtle and include:
- Persistent fatigue
- Muscle and joint pain
- Digestive problems
- Weight gain
- Headaches
- Skin rashes
Because these symptoms can appear sporadically or overlap with other conditions, chronic inflammation is often overlooked until it contributes to more serious diseases.
Three major factors contribute to inflammation
JoJo identifies three key drivers that can significantly increase the body’s inflammatory response:
Vitamin D Deficiency
Vitamin D plays a vital role in regulating the immune system, promoting healthy bones, and supporting cellular growth. A deficiency in this nutrient can disrupt immune function, resulting in increased inflammatory markers in the body.
Pain connection
Low levels of vitamin D have been associated with various chronic pain conditions, particularly lower back pain. The most effective ways to increase vitamin D levels include sunlight exposure (ideally 10–30 minutes several times a week) while dietary sources include fatty fish (like salmon, mackerel, and sardines), egg yolks, and fortified foods (e.g., dairy products, cereals, and plant-based milk).
Chronic stress
Stress triggers the release of cortisol, a hormone that initially helps reduce inflammation. However, with prolonged stress, the body can become resistant to cortisol’s effects. This results in an impaired immune function, increased inflammation, a higher susceptibility to inflammatory diseases such as heart disease, autoimmune conditions, and even mental health disorders.
Managing stress through regular physical activity, relaxation techniques, and lifestyle balance is critical for keeping inflammation at bay.
Diet and eating out
Modern diets, particularly those rich in ultra-processed foods, can drive inflammation due to excessive use of unhealthy fats and seed oils (e.g., soybean, corn, and sunflower oil), high levels of refined sugar and carbohydrates, artificial additives and preservatives, frequent consumption of fried or re-used cooking oils in restaurants or take away food.
These dietary habits disturb gut health, increase oxidative stress, and promote inflammatory pathways in the body, which build up over time. Don’t despair, there are some tried and tested resolutions that require small habit changes.
Five strategies to prevent inflammation
JoJo introduced an article published by Harvard Medical School, “All About Inflammation,” which outlines five strategies for combating inflammation.
- Adopt an anti-inflammatory diet: This primarily includes fruits, vegetables, nuts, whole grains, and fish rich in omega-3 fatty acids.
- Regular exercise: Aim for at least 150 minutes of aerobic exercise per week, plus two or more weight training sessions.
- Get enough sleep: Get 7-9 hours of sleep each night.
- Quit smoking and limit or abstain from alcohol.
- Reduce chronic stress: You can reduce stress through activities like deep breathing, mindfulness, yoga and meditation.
Please remember to visit your medical practitioner if you have symptoms of inflammation.
Translated by Patty Zhang
https://www.ntdtv.com/b5/2025/08/20/a104013107.html
Edited by Helen London
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