Chronic Inflammation

"You’re going to have occasional inflammation from minor infections, allergies or injuries. This is normal. And every bump and bruise does not require an anti-inflammatory medication."
"However, you can focus on lifestyle choices that reduce your risk of chronic inflammation — the kind that leads to disease. Many lifestyle factors have been shown to play a part in cellular inflammation: smoking, obesity, chronic stress and drinking alcohol excessively, for example. Fortunately, you can control these factors."
Cleveland Clinic

Harvard Health

The five major signs of acute inflammation - "PRISH"

• Pain - the inflamed area is likely to be painful, especially when touched. Chemicals that stimulate nerve endings are released, making the area much more sensitive.
• Redness - this is because the capillaries are filled up with more blood than usual.
• Immobility - there may be some loss of function.
• Swelling - caused by an accumulation of fluid.
• Heat - more blood in the affected area makes it feel hot to the touch.

These five acute inflammation signs are only relevant when the affected area is on or very close to the skin. When inflammation occurs deep inside the body, such as an internal organ, only some of the signs may be detectable
Medical News Today

When your immune system is continually on alert, what results is systemic inflammation (chronic) a process injurious to long-term health. Leading causes of acute inflammation include a totally unhealthy lifestyle, inclusive of diet, sedentary habits, stress and lack of adequate rejuvenating rest during the night-time hours. Environmental pollutants also have a role to play in chronic inflammatory onset.

In the presence of long-term, untreated chronic inflammation, many chronic diseases can result inclusive of cardiovascular disease, Type 2 diabetes and cancers. Lowering the risk of heart attack and stroke can be effectively achieved by reducing inflammation, and to successfully achieve this, diet and lifestyle alterations must be considered as urgent changes leading to improved health.

There is ample research indicating that a diet focusing on anti-inflammatory foods is capable of diminishing chronic disease risk while promoting gut and brain health, and slowing the pace of skin aging. An anti-inflammatory diet introduced for that very purpose holds the promise of adding quality years to one's life. What is known familiarly as the Mediterranean diet is the optimum model.

Processed foods have no place in an ideal, healthful diet, but whole foods such as are known to be nutritious and wholesome do. Fish eaten at least twice weekly, preferably salmon, sardines, mackerel, anchovies and trout are ideal choices. Nuts and seeds have an anti-inflammatory effect; walnuts and almonds in particular, while olive oil, the choice in a Mediterranean diet, is rated high in  antioxidants.

Leafy greens such as spinach, Swiss chard and kale, along with the cruciferous family of vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower deserve a special place on a healthy dinner plate, along with onions and garlic known as anti-inflammatory powerhouses. And nor should fruit such as berries, cherries and oranges be ignored among fruit choices, with the highest anti-inflammatory effect.

Oats, quinoa and other whole grains are useful in anti-inflammatory diets, as are pulses; beans, peas and lentils, high in fibre and magnesium which aids in reducing inflammation. But the other component of a healthy lifestyle is activity, getting out and taxing your body through physical activity whether it is walking, bicycling, swimming or hiking; some measure of using your muscles not your car to get around adds immeasurably to the health-quality of life.