Tired All Day? Expert Explains Chronic Inflammation And How To Manage It

Are you feeling tired, achy, and just not quite like yourself? Do you notice unusual skin issues or persistent digestive troubles? These could be signs that something called chronic inflammation is quietly wreaking havoc within your body. But what exactly is chronic inflammation, and how can you recognise its symptoms? 

Dr Rajiv Dang, Medical Director and HOD, Internal Medicine, Max Hospital, Gurugram, explained chronic inflammation. 

Inflammation is a natural and essential process that helps the body fight off infection and repair damaged tissues. It's your body's way of responding to injury, illness, or stress. However, when inflammation persists for an extended period, it can become a chronic condition that poses serious health risks. 

What Is Chronic Inflammation

Dr Dang said, “Inflammation in simple words means ‘injury’. It can occur anywhere in the body and becomes chronic if it lasts for six months or more.” 

Chronic inflammation is a prolonged immune response that can persist for weeks, months, or even years. Unlike acute inflammation, which is a short-term and localised response, chronic inflammation is systemic and affects the entire body. It can result from factors, such as persistent infections, prolonged exposure to irritants or toxins, autoimmune disorders, or an unhealthy lifestyle.

According to a study by StatPearls Publishing, the origin of the injury and the body's capacity to repair and reverse the damage affect the severity and impact of chronic inflammation. 

Also Read: 5 Ways How Exercise Can Help With Inflammation

Signs Of Chronic Inflammation

Fatigue

Feeling constantly tired and lacking energy, even after a good night's sleep, is a common symptom of chronic inflammation. The body's immune system is in a constant state of activation, which can drain your energy reserves and leave you feeling exhausted.

Joint Pain

Chronic inflammation often manifests as joint pain and stiffness. Conditions like Rheumatoid Arthritis (RA), osteoarthritis, and Inflammatory Bowel Disease (IBD) are characterised by ongoing inflammation that can affect the joints, leading to discomfort, swelling, and reduced mobility.

Digestive Issues

Inflammation in the gastrointestinal tract can result in digestive problems, such as abdominal pain, bloating, gas, diarrhoea, or constipation. Conditions like Crohn's disease, and ulcerative colitis are prime examples of chronic inflammation affecting the digestive system.

Allergies

Chronic inflammation can trigger or exacerbate allergic reactions. If you notice that your allergies are becoming more frequent or severe, it could be a sign of underlying inflammation. 

Weight Gain

Inflammation can disrupt the normal functioning of hormones that regulate metabolism and appetite. As a result, you may gain weight, especially around your abdomen. Excess belly fat is associated with a higher risk of chronic diseases like diabetes and cardiovascular problems.

Skin Problems

Dr Dang said, “Chronic inflammation can manifest on the skin as various skin conditions, including acne, eczema, psoriasis, or rashes. Persistent inflammation disrupts the skin's natural balance, leading to redness, itching, and flaking.”

Recurrent Infections

Chronic inflammation weakens the immune system, making you more susceptible to infections. If you find yourself frequently falling ill or experiencing recurrent infections, it could be a sign that your immune system is struggling to manage inflammation effectively.

How To Manage Chronic Inflammation

Adopt an Anti-inflammatory Diet

Consume whole foods, such as fresh vegetables, whole grains, lean meats, and healthy fats. Avoid or limit processed foods, sugary beverages, refined carbohydrates, and foods high in saturated fats.

Also Read: Beat Inflammation With These 5 Foods Rich In Anti-Inflammatory Fats

Exercise Regularly

Engaging in moderate-intensity exercise, such as walking, swimming, or cycling, can help reduce inflammation and improve overall health. 

Manage Stress

Chronic stress can contribute to inflammation. Include methods for reducing stress in your life, such as yoga, deep breathing exercises, meditation, and so on.

Get Adequate Sleep

Prioritise good sleep hygiene and aim for 7-8 hours of quality sleep each night. Sleep allows your body to heal and rejuvenate, supporting a healthy immune response.

Avoid Smoking and Limit Alcohol Consumption

Smoking and excessive alcohol intake can exacerbate inflammation and increase the risk of chronic diseases. Therefore, avoid smoking and consuming alcohol.

Maintain a Healthy Weight

Excess body fat, particularly around the waistline, promotes inflammation. Concentrate on eating a balanced diet and getting regular exercise to help you reach and maintain a healthy weight.

Bottomline

Dr Dang said, “The treatment requires a detailed immunological workup, hence you should visit a physician or a rheumatologist. The doctor will prescribe you medications and advise you to take rest. It is also important to not heat the affected area and maintain antigravity posture.”

Disclaimer

The information in this article is provided by the expert, however, we advise you to consult your expert for a treatment catered to your needs.