Inflammation in the body: friend and foe at the same time

Our body is a true marvel. It fights against countless intruders and dangers every day. And often without us even noticing. One of the most important weapons in this constant battle is inflammation.

But what exactly happens in the body when there is inflammation? When is it helpful and when does it become a danger? Answers to these and other important questions on the subject of “inflammation in the body” and tips on how we can help our body stay healthy can be found here.

Inflammation: a double-edged sword

Inflammation is a natural and extremely important reaction of our immune system. It occurs when our body reacts to harmful stimuli such as pathogens, injuries or foreign substances. Imagine you have stuck a splinter into your finger: Your body immediately begins to fight this intruder and repair the affected tissue.

The five classic signs of inflammation can occur during this process:

Redness
Swelling
Pain
Warmth
Functional impairment

All these symptoms are an expression of the body's immune response and help to initiate the healing process. They are a clear sign that our immune system is active and is fighting against potential dangers.

Acute versus chronic inflammation

As useful as inflammation is, it can become a problem when it becomes chronic, excessive or directed against healthy tissue. In such cases, inflammation can put a strain on the entire body and lead to various diseases. It is therefore important to be able to distinguish between a necessary defense reaction and excessive inflammation.

Inflammation can be roughly divided into two categories: acute and chronic inflammation. Both play an important role in our body, but have very different effects and courses.

Rapid relief for acute inflammation

Acute inflammation is our body's immediate response to an injury or invader. It occurs suddenly and usually subsides within a few days to two weeks.

Typical examples of acute inflammation are:

Conjunctivitis
Tonsillitis
Felonulitis
Cystitis

During acute inflammation, white blood cells rush to the affected tissue to fight pathogens such as bacteria and repair damaged tissue. This process is vital and helps our body to heal itself and protect against infection.

When the body cannot rest: chronic inflammation

In contrast to acute inflammation, chronic inflammation lasts for a longer period of time: often months or even years. It can develop when an acute inflammation does not heal completely or when the body is continuously exposed to harmful stimuli.

Chronic inflammation can have various causes:

Genetic factors
Autoimmune diseases
Chronic infections
Environmental influences
Lifestyle factors such as stress, unhealthy diet or lack of exercise

Chronic inflammatory diseases can affect the entire body and lead to serious health problems. They are often more difficult to treat than acute inflammations and often require a long-term, holistic approach.

When the body fights itself: inflammatory diseases

There is a wide range of diseases in which inflammation plays a central role. We will briefly look at the most important ones below.

Rheumatoid arthritis

In this autoimmune disease, the immune system mistakenly attacks the synovial membrane, which can lead to pain, swelling and, in the long term, joint damage. The inflammation can also spread to other organs such as the heart, lungs or eyes.

Multiple sclerosis

In this case, the inflammation is directed against the nerve sheaths in the central nervous system, which can lead to a variety of neurological symptoms. The disease progresses in flare-ups and can lead to significant limitations in everyday life.

Crohn's disease

Gut health is essential to our overall health. This chronic inflammatory bowel disease can affect the entire digestive tract, leading to diarrhea, abdominal pain and weight loss. The inflammation can affect the intestinal wall in its entire thickness, leading to complications such as fistulas or stenoses.

Type 1 diabetes

Inflammation also plays an important role in this autoimmune disease. Here, the immune system destroys the insulin-producing cells in the pancreas. This leads to a lifelong insulin deficiency and the need for insulin therapy.

What if inflammations go unnoticed?

Not all inflammations show clear symptoms. So-called silent inflammations or low-grade chronic inflammations can remain unnoticed for a long time and still cause considerable damage. They are particularly dangerous because they are often only recognized when consequential damage has already occurred.

Although silent inflammations often cause no obvious symptoms, the following signs may indicate their presence:

Constant tiredness
Lack of drive
Social withdrawal
Slight increase in inflammatory markers in the blood (e.g. C-reactive protein)
Diffuse pain
Digestive problems
Frequent infections

If silent inflammations are not recognized and treated, they can lead to serious health problems in the long term [1]:

Cardiovascular diseases
Type 2 diabetes
Depression
Obesity
Neurodegenerative diseases such as Alzheimer's

That is why it is important to pay attention to subtle changes in the body and to seek medical advice if you suspect chronic inflammation.

What happens when there is inflammation in the body?

Inflammation is a highly complex process in which various cells and messenger substances interact. It proceeds as follows:

Detection of the harmful stimulus by the immune system
Release of inflammatory mediators
Dilation of blood vessels and increased permeability
Invasion of white blood cells into the affected tissue
Combat the damage and start healing

During this process, the immune cells also release aggressive substances known as free radicals. These can damage not only pathogens but also the body's own tissue. It is therefore important that the inflammatory process is well regulated and does not get out of control.

What roles do cytokines play in inflammation?

Cytokines are messenger substances of the immune system that play a key role in inflammatory reactions. They can have both a pro-inflammatory and an anti-inflammatory effect, as they are part of a complex regulatory system that fine-tunes the immune response. An imbalance in cytokine production can contribute to chronic inflammation [2].

What influence does nutrition have on inflammation?

Our diet has a significant influence on how our body deals with inflammation. A balanced diet can help reduce inflammation and promote good health. Conversely, an unhealthy diet can favor chronic inflammation.

Anti-inflammatory foods

Some foods have a particularly strong anti-inflammatory effect because they are rich in antioxidants and sometimes contain phytochemicals. This is how they can inhibit inflammatory processes in the body. They support the immune system and help to neutralize free radicals in the body. Anti-inflammatory foods include:

Vegetables, especially leafy greens like spinach, kale, and broccoli
Berries and other fruits, particularly high in antioxidants
Nuts and seeds, especially walnuts and flaxseeds
Olive oil, known for its healthy fats
Spices such as turmeric and ginger, which have traditionally been used to reduce inflammation.
Green tea
Oily fish (rich in omega-3 fatty acids) such as salmon, mackerel and sardines

Omega-3 fatty acids acids deserve special attention when it comes to anti-inflammatory nutrition. These essential fatty acids, found mainly in oily fish, flaxseeds, and walnuts, have potent anti-inflammatory effects. They can help reduce chronic inflammation and lower your risk for inflammatory diseases.

Pro-inflammatory foods

On the other hand, there are foods that can promote inflammation in the body. Reducing the amount of these foods in your diet can help lower the level of inflammation in the body. But be careful: it's not about banning or avoiding these foods altogether, but rather about eating a balanced diet with a focus on anti-inflammatory foods. Foods that can promote inflammation include:

Highly processed foods
Products high in sugar
Red and processed meat
Trans fats, often found in ready meals and frying fat
Excessive alcohol consumption
Refined carbohydrates such as white flour and white rice

The role of the microbiome in inflammation

In recent years, research has increasingly recognized the importance of the intestinal microbiome for our health. The trillions of microorganisms in our intestines play an important role in the regulation of the immune system and can thus also influence inflammatory processes [3].

The microbiome affects inflammation in a variety of ways:

Production of anti-inflammatory substances
Strengthening of the intestinal barrier
Modulation of the immune system
Degradation of pro-inflammatory substances

A healthy, high-fiber diet promotes a diverse microbiome and can thus help to reduce inflammation.

Exercise as a natural anti-inflammatory

In addition to a balanced diet, regular physical activity plays a crucial role in controlling inflammation in the body. Moderate exercise has a variety of positive effects on our organism: it is good for the health of our cardiovascular system, stimulates the production of anti-inflammatory substances, strengthens the immune system and reduces stress, which can promote inflammation. In addition, physical activity improves blood circulation, boosts the metabolism and helps to reduce excess weight, which is considered a risk factor for chronic inflammation.

Experts recommend at least 150 minutes of moderate aerobic activity per week, for example in the form of brisk walking, swimming or cycling. To reap the full benefits, strength training should be incorporated into the exercise program twice a week. However, it is important to note that training too intensively can be counterproductive. The key to success lies in finding the right balance and tailoring the training program to your own needs and abilities. This way, everyone can get the most out of the anti-inflammatory benefits of regular exercise while avoiding overtraining.

Stress and inflammation: a disastrous alliance

No one should overburden themselves. Chronic stress can promote inflammatory processes in the body. Stress hormones such as cortisol affect the immune system and can lead to an excessive inflammatory response. Therefore, stress management is an important aspect of preventing inflammation in the body.

There are various stress-reduction strategies that you can use as needed:

Regular relaxation exercises such as meditation or yoga
Adequate sleep (7-9 hours per night for adults)
Maintaining social contacts
Hobbies and activities that bring joy
Time management and prioritization
Mindfulness exercises in everyday life

The close connection between mental and physical health is becoming increasingly clear. Chronic stress can not only directly promote inflammation, but can also lead to unhealthy behaviors that in turn promote inflammation. These include unhealthy eating, a lack of exercise and sleep disorders. A holistic approach to stress reduction is therefore an important building block in the prevention and treatment of chronic inflammation.

How are inflammations in the body diagnosed?

Recognizing inflammation, especially silent inflammation, can be challenging. Doctors use a variety of methods to detect inflammation in the body:

Blood tests

Certain blood values can provide indications of inflammation:

C-reactive protein (CRP): an important inflammation marker that can be elevated in acute and chronic inflammation.
Erythrocyte sedimentation rate (ESR): A non-specific test that is often elevated in the presence of inflammation.
Leukocytes (white blood cells): An elevated number can indicate an infection or inflammation.
Specific cytokines: In some cases, certain inflammatory messengers are measured in the blood.

Imaging techniques

Various imaging techniques can also be used to diagnose inflammation in the body:

X-ray: Can make inflammations in bones and joints visible.
Computerized tomography (CT): Provides detailed insights into various regions of the body.
Magnetic resonance imaging (MRI): Particularly suitable for showing inflammations in soft tissue.
Ultrasound: Can show inflammations in organs and joints.

Tissue samples

In some cases, a biopsy may be necessary to examine inflamed tissue more closely. This is particularly important to determine the exact cause of the inflammation and to rule out other conditions.

Treatment of inflammations

Treatment of inflammation depends on the cause and severity. It may involve several approaches:

Drug therapy

For some inflammations, a drug therapy is useful. It can include various medications:

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen: These relieve pain and inflammation.
Corticosteroids: strong anti-inflammatory drugs used for severe inflammation.
Specific immunosuppressants for autoimmune diseases: these drugs dampen the excessive immune response.
Biologics: modern drugs that specifically target the inflammatory process.
Naturopathic approaches
Herbal preparations such as frankincense or devil's claw: can have an anti-inflammatory effect.

Acupuncture and hydrotherapy (contrast baths) can also alleviate the symptoms of certain inflammatory diseases and aid healing.

Lifestyle changes

For some inflammatory diseases, no medication is needed and the patient is advised to change their lifestyle:

Dietary adjustments: The focus here should be on anti-inflammatory foods.
Regular exercise: Exercise is good for your health. It is important to adjust the level of difficulty to your individual abilities.
Reducing stress: Through various relaxation techniques and lifestyle adjustments.
Improving sleep quality: Good sleep is important for the regulation of the immune system.

Prevention is the best protection

Prevention is better than cure. Everyone knows this saying. It also applies, in a slightly modified form, to inflammations: prevention is better than having to heal them.

You can reduce your risk of inflammation by following these tips:

Eat a balanced and anti-inflammatory diet.
Get regular exercise.
Reduce stress.
Get enough sleep.
Avoid smoking and excessive alcohol consumption.
Maintain a healthy body weight.
Maintain social contacts.
Take care of your dental health.
Reduce environmental toxins in your environment.
Stay curious and mentally active.

Understanding and influencing inflammation

Inflammation is a complex mechanism in our body. It protects us from danger, but it can also become a danger itself. By understanding how inflammation develops and which factors influence it, we can actively contribute to our health: a healthy diet, regular exercise and a balanced lifestyle are the cornerstones. They not only help to manage acute inflammation, but can also contain chronic inflammatory processes.

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/24833586/
[2] https://pubmed.ncbi.nlm.nih.gov/34114369/
[3] https://pubmed.ncbi.nlm.nih.gov/29311119/