There are several factors that increase the likelihood of chronic inflammation. These include:

• Persistent infections
• Prolonged exposure to toxins
• Autoimmune over-reactivity (when the body mistakenly attacks healthy cells and tissues)
• Metabolic dysfunction (when the body’s ability to convert food into energy is disrupted)

Modern lifestyles can also be huge contributors. For instance:

• A diet high in sugar, refined carbohydrates and trans fatty acids activate so-called inflammatory pathways
• Stress increases cortisol levels, which enhances systemic inflammation 
• Lack of good quality sleep further increases inflammatory signalling

Chronic inflammation also increases as we age. ‘Inflammaging’ is a term coined to describe the chronic, low-grade inflammation that develops as we get older. Our cells accumulate oxidative damage over time and release molecules which activate the immune system and contribute to inflammation.

The immune system also weakens with age which causes an imbalance and enhances low-level, persistent inflammation. Older bodies produce less protective molecules which usually help to decrease inflammation and factors such as insulin resistance, visceral fat accumulation and an increase in gut permeability also contribute to chronic inflammation. 

Chronic inflammation accelerates the chance of developing several conditions such as type 2 diabetes, dementia, cancer, atherosclerosis and sarcopenia (the loss of muscle mass). In fact, inflammaging can link aging to nearly every major chronic disease. Therefore, as we get older, it becomes more and more important to make lifestyle alterations which promote a reduction in this chronic inflammation. 

It is very possible to make simple lifestyle switches to promote anti-inflammatory living. These five key areas can make a huge difference if prioritised consistently:

1. Eat an anti-inflammatory diet: ensure your diet follows the 80/20 rule: 80% should be made up of foods such as fruits and vegetables; healthy fats such as oily fish, avocado, olive oil and walnuts; whole grains such as oats and brown rice; and herbs and spices such as turmeric, ginger and cinnamon. You should also try to limit foods such as refined sugars and carbohydrates, processed meats, trans fats and ultra-processed foods to less than 20% of your overall diet.

2. Manage stress levels: when cortisol remains consistently high, the immune system becomes dysregulated. Effective stress management techniques are vital to reduce inflammation. Activities such as journaling, meditation, spending time in nature and with loved ones can all help to reduce chronic stress. You could also consider taking a supplement like Calmee, which contains a powerful blend of adaptogens to reduce racing thoughts and lower stress levels.

3. Prioritise quality sleep: poor sleep increases inflammatory markers. It is important to maintain good sleep hygiene and work towards 7-9 hours of good-quality sleep each night. Avoid eating within the four hours leading up to bedtime, turn blue-light screens off at least one hour before bed and calm the mind by reading or completing breathwork to improve sleep quality. If you need a helping hand, Sleepee encourages relaxation and promotes a deeper sleep.

4. Stay physically active: regular, moderate exercise helps regulate immune activity. National guidelines recommend 150 minutes/week of moderate aerobic activity such as brisk walking, swimming or cycling alongside 2-3 sessions of strength training per week. Muscle is an anti-inflammatory organ which improves insulin sensitivity, enhances antioxidant capacity, restores immune balance and reduces visceral fat.

5. Support a healthy gut microbiome: 70-80% of the immune system resides in the gut so maintaining a healthy gut environment is crucial. Fibre-rich foods, fermented foods and limiting alcohol helps to keep the gut healthy. 

As a physiotherapist, I often see patients experiencing symptoms of chronic inflammation such as pain, stiffness, muscle atrophy and weakness. The role of physiotherapy is key in reducing inflammation. Techniques such as manual therapy, massage and exercise therapy stimulate blood flow and lymphatic drainage which help to deliver oxygen and nutrients to damaged tissues, remove inflammatory waste products and reduce swelling in affected areas.

A key pillar of physiotherapy is exercise therapy which promotes an increase in range of motion and strength. Skeletal muscle releases anti-inflammatory molecules called myokines which promote tissue repair and immune balance. Thus, the more muscle built, the better a person becomes at combating chronic inflammation.