Chronic Inflammation: Everyday Ways to Support a Balanced Response

Disclaimer: The information in this article is for educational and general wellness purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, or cure any health condition. Always seek the guidance of a qualified healthcare professional before making changes to your diet, lifestyle, exercise routine, or supplement use, particularly if you have any existing medical conditions or concerns.

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What is Inflammation and Why It Matters

While occasional inflammation is a normal immune response, chronic inflammation can contribute to a range of long-term health concerns. Unlike acute inflammation (which is short-term and protective), chronic inflammation may be less obvious. It can be detected through blood tests such as C-reactive protein (CRP), erythrocyte sedimentation rate (ESR), and plasma viscosity, which help assess systemic inflammation.

Over time, unmanaged inflammation may play a role in conditions affecting the heart, joints, digestion, and metabolic health. Supporting your body with healthy lifestyle practices can help maintain balance.

Practical Ways to Support a Healthy Inflammatory Response

Exercise regularly

• Aim for at least 20 minutes of moderate activity, such as brisk walking, on most days.
• Movement helps regulate immune function and supports the release of natural anti-inflammatory compounds.

Prioritise restorative sleep

• Target 7–9 hours per night, keeping a consistent routine where possible.
• Poor sleep is strongly linked with higher inflammation levels.

Manage stress

• Practices such as mindfulness, meditation, yoga or tai chi can help calm the nervous system.
• Chronic stress can worsen inflammation by keeping the body in “fight-or-flight” mode.

Adopt an anti-inflammatory diet

• Include foods rich in omega-3 fatty acids, antioxidants and fibre (fatty fish, nuts, seeds, vegetables, fruit, and whole grains).
• Limit processed foods, added sugars and excess red or processed meat, which can promote inflammation when eaten in large amounts.

Avoid smoking

• Smoking increases inflammation and reduces protective anti-inflammatory molecules.
• Quitting smoking and avoiding second-hand smoke are key steps for reducing overall inflammation.

Conclusion

Chronic inflammation does not have to define your long-term health. By making intentional choices—regular exercise, quality sleep, stress management, a nutrient-dense diet and avoiding smoking—you can support a balanced inflammatory response and overall wellbeing.

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References

Calder, P.C., Bosco, N., Bourdet-Sicard, R. et al. (2017). Health relevance of the modification of low-grade inflammation by nutrition. British Journal of Nutrition, 98(S1), S1–S45.

Irwin, M.R., Olmstead, R., & Carroll, J.E. (2016). Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biological Psychiatry, 80(1), 40–52.

National Institutes of Health (NIH). (2021). Inflammation: What you need to know. Retrieved from https://www.nih.gov

General information: Information in this article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, consult your healthcare practitioner before use. If symptoms persist, seek professional advice.