Inflammation
Fire that heals—or destroys. Acute inflammation fights infection and repairs damage. Chronic inflammation smolders quietly, driving nearly every modern disease.
Acute vs Chronic Inflammation
Acute (Helpful)
- • Rapid response to injury or infection
- • Redness, heat, swelling, pain
- • Immune cells rush to the site
- • Resolves in hours to days
- • Healing occurs, tissue repaired
- • This is survival.
Chronic (Harmful)
- • Low-grade, persistent smoldering
- • Often silent—no obvious symptoms
- • Immune system attacks own tissues
- • Lasts months to years
- • Drives heart disease, cancer, diabetes, dementia
- • This is destruction.
The Inflammatory Cascade
1. Trigger
Injury, infection, toxin, or chronic stress activates immune cells
2. NF-κB Activation
Master switch enters nucleus, turns on inflammatory genes
3. Cytokine Storm
IL-1, IL-6, TNF-α released—recruit more immune cells
4. Resolution (or Not)
Either heals with resolvins, or becomes chronic inflammation
Triggers of Chronic Inflammation
Sugar & Refined Carbs
Spike blood sugar → advanced glycation end products (AGEs) → inflammation
Omega-6 Excess
Seed oils drive arachidonic acid → pro-inflammatory prostaglandins
Gut Dysbiosis
Leaky gut → LPS endotoxins enter bloodstream → systemic inflammation
Chronic Infections
Lyme, H. pylori, viral reactivation keep immune system on alert
Environmental Toxins
Heavy metals, mold, pesticides, air pollution trigger immune response
Chronic Stress
Cortisol resistance → loss of anti-inflammatory control
Sleep Deprivation
Raises CRP, IL-6, and inflammatory markers within days
Visceral Fat
Belly fat is an endocrine organ that secretes inflammatory cytokines
Sedentary Lifestyle
Movement produces anti-inflammatory myokines—sitting doesn't
🧪 Key Inflammatory Markers
hs-CRP (High-Sensitivity C-Reactive Protein)
Best general marker. Made by liver in response to IL-6. Optimal: <1.0 mg/L. Above 3.0 = high cardiovascular risk.
ESR (Erythrocyte Sedimentation Rate)
How fast red blood cells settle. Non-specific but useful for tracking chronic inflammation.
Homocysteine
Amino acid that damages blood vessels when elevated. Target: <7 μmol/L. Reduced by B12, folate, B6.
Ferritin
Iron storage protein, but also acute phase reactant. High levels may indicate inflammation, not just iron overload.
✅ Natural Anti-Inflammatory Strategies
Omega-3 Fatty Acids
EPA/DHA → resolvins, protectins, maresins. The body's inflammation OFF switch.
Vitamin D
Modulates immune response. Reduces NF-κB activation. Target: 50-80 ng/mL.
Magnesium
Reduces CRP and inflammatory markers. Most people are deficient.
Curcumin
Blocks NF-κB directly. Take with piperine/fat for absorption.
Glutathione
Master antioxidant that reduces oxidative stress driving inflammation.
Cold Exposure
Cold showers, ice baths → norepinephrine release → anti-inflammatory.
Fasting
Intermittent fasting reduces inflammatory markers. Activates autophagy.
Sleep
7-9 hours of quality sleep is powerfully anti-inflammatory.
Sunlight
Morning sun → vitamin D, dopamine, circadian alignment. All reduce inflammation.
Diseases Linked to Chronic Inflammation
Cardiovascular
- • Heart disease
- • Atherosclerosis
- • Stroke
Metabolic
- • Type 2 Diabetes
- • Obesity
- • Fatty liver
Neurological
- • Alzheimer's
- • Parkinson's
- • Depression
Autoimmune
- • Rheumatoid arthritis
- • Lupus
- • Multiple sclerosis
Cancer
- • Chronic inflammation promotes tumor growth
- • NF-κB activation in many cancers
Digestive
- • Crohn's disease
- • Ulcerative colitis
- • IBS
Metabolic Connections
Omega-3
EPA/DHA produce anti-inflammatory resolvins and protectins
Glutathione
Master antioxidant that reduces oxidative inflammatory damage
Vitamin D
Regulates immune response and reduces inflammatory cytokines
Histamine
Inflammatory mediator released from mast cells
Zinc
Anti-inflammatory mineral that regulates NF-kB
Magnesium
Deficiency increases CRP and inflammatory markers