When you sprain an ankle or catch a cold, your body’s immediate response is to trigger inflammation — a natural, protective process that isolates and repairs damaged cells. It’s the reason a twisted ankle swells, a sore throat becomes red and tender, or a fever develops to fight off pathogens.
These reactions, while uncomfortable, are essential for healing and recovery, signaling the immune system to work efficiently. However, inflammation isn’t always visible or beneficial. When it persists long after the body’s initial need for healing, inflammation becomes a silent, ongoing process that damages healthy tissues and disrupts normal functions.
Chronic inflammation occurs subtly and builds over time, often resulting from lifestyle and dietary factors. Recognizing how different types of inflammation manifest and targeting their underlying triggers are essential for reducing their impact and protecting your long-term health.
Understanding the Science Behind Inflammation
Inflammation is your body’s natural defense mechanism against injuries or infection. This process involves the immune cells, blood vessels and signaling molecules, and relies on a balance between proinflammatory and anti-inflammatory mediators for effective healing and to keep inflammation from becoming chronic.
When a tissue is damaged or foreign invaders like bacteria enter the body, immune cells like macrophages (a type of white blood cell) recognize either distress signals from injured cells or foreign molecules on pathogens, known as antigens. These cells act like sentries, constantly patrolling your body and identifying anything that seems out of place.1
Upon detecting these signals, the immune cells release signaling molecules called cytokines and chemokines, which act as “alarms,” telling other immune cells to come to the site of infection or injury. Cytokines play a major role in determining the intensity and duration of the immune response.
In response to these signals, blood flow increases in the affected area to bring more immune cells, nutrients and oxygen to help clear the infection or repair damaged tissue. These vascular changes lead to the classic signs of inflammation. Your immune system then deploys different types of white blood cells, each with specific roles in the inflammatory response.
Neutrophils arrive first, engulfing harmful particles and releasing antimicrobial substances. If the threat persists, macrophages and T-cells (specialized immune cells) join in. Macrophages consume pathogens and debris, while T-cells coordinate further immune responses and kill infected cells. Once the threat is neutralized, the immune system releases anti-inflammatory molecules to cool down the response, preventing further tissue damage and promoting healing.2
Five Symptoms of Acute Inflammation
Acute inflammation develops rapidly in response to injury or infection, becoming intense within a short period. This type of inflammation typically lasts only a few days as the body works quickly to protect and repair affected tissues. Key signs of acute inflammation include:3,4,5
1. Pain — Pain is often the first and most noticeable symptom of acute inflammation. When tissue is damaged, the immune system releases chemicals like prostaglandins, which stimulate nerve endings, making them more sensitive to pain. This pain acts as a protective mechanism, preventing you from further straining the affected area and allowing healing to start.
2. Redness — Redness occurs when blood vessels in the affected area dilate, increasing blood flow to the site of injury or infection, making the area appear red as small and large vessels respond to the inflammatory process.
3. Swelling — Also known as edema, this results from the increased permeability of blood vessels, which allows plasma proteins and immune cells to leak into surrounding tissues. This fluid buildup cushions the area, though excessive swelling restricts movement and causes discomfort.
4. Heat — An inflamed area feels warm to touch because of the increased blood flow and metabolic activity in the tissue. This localized heat helps deter pathogens by creating a less hospitable environment for them and supports faster chemical reactions essential for healing.
5. Limited mobility — Reduced mobility is both a protective response and a result of inflammation itself. Pain and swelling naturally discourage movement, while muscle coordination and strength temporarily decrease, helping prevent further injury and allowing the body to direct energy toward healing.
Chronic Inflammation Presents with Different Symptoms
Modern diet and lifestyle habits have transformed inflammation from a temporary protective response into a persistent, silent threat for many people. Unlike acute inflammation, which is typically short-lived and visible, chronic inflammation develops gradually and presents a different set of symptoms.
An article published in StatPearls provides insight into the pathophysiology behind chronic inflammation:6
“Most of the features of acute inflammation continue as the inflammation becomes chronic, including the expansion of blood vessels (vasodilation), increase in blood flow, capillary permeability and migration of neutrophils into the infected tissue through the capillary wall (diapedesis). However, the composition of the white blood cells changes soon, and the macrophages and lymphocytes begin to replace short-lived neutrophils.
Thus, the hallmarks of chronic inflammation are the infiltration of the primary inflammatory cells such as macrophages, lymphocytes and plasma cells in the tissue site, producing inflammatory cytokines, growth factors, enzymes and hence contributing to the progression of tissue damage and secondary repair including fibrosis and granuloma formation, etc.”
While the mechanisms of acute inflammation continue as inflammation becomes chronic, its symptoms appear entirely different. Chronic inflammation typically lacks the visible redness, swelling or heat associated with acute response and instead presents with systemic symptoms, such as:7,8
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Chronic fatigue |
Digestive issues like constipation, diarrhea and acid reflux |
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Joint pain |
Sleep disturbances |
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Depression, anxiety and mood disorders |
Cognitive changes |
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Weight gain or weight loss |
Frequent infections |
The Health Implications of Chronic Inflammation
Chronic inflammation affects multiple systems in the body over time, making it harder to detect and diagnose. Unlike acute inflammation, which signals the body to heal, chronic inflammation contributes to many of the leading causes of death worldwide. According to the World Health Organization (WHO), chronic inflammatory diseases rank among the most significant threats to human health.9 Key health impacts include:
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Cardiovascular diseases — Persistent inflammation damages the inner lining of blood vessels, leading to plaque buildup (atherosclerosis) that narrows and stiffens arteries, increasing the risk of heart attack and stroke. Inflammatory markers, such as C-reactive protein (CRP), are often elevated in those with cardiovascular conditions, serving as indicators of ongoing risk.10,11,12 |
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Metabolic disorders — Chronic inflammation disrupts metabolic health and is closely linked to obesity, insulin resistance and Type 2 diabetes. Inflammatory molecules interfere with insulin signaling, leading to increased blood sugar levels and promoting fat accumulation, which exacerbates obesity. Over time, this inflammatory state contributes to diabetes progression and an increased risk of related complications like kidney disease and nerve damage.13,14 |
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Autoimmune conditions — Chronic inflammation plays a central role in autoimmune disorders such as lupus, rheumatoid arthritis and multiple sclerosis. In these conditions, the immune system mistakenly attacks healthy tissues, causing persistent tissue damage, pain and dysfunction. Symptoms often vary but include joint pain, severe fatigue, digestive issues and organ-specific problems depending on the disease.15,16 |
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Neurological conditions — Emerging research links chronic inflammation to neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease.17,18 Inflammatory chemicals cross the blood-brain barrier, impacting brain function and contributing to memory loss, mood disorders and cognitive decline. Over time, this inflammatory response accelerates neurodegeneration, compounding age-related mental health challenges.19,20 |
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Respiratory diseases — Chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis, is the sixth leading cause of death in the United States.21 It is heavily influenced by persistent inflammation in the lungs. Prolonged exposure to irritants like cigarette smoke, environmental pollutants and occupational hazards initiates an inflammatory response that damages lung tissue, narrows airways and increases susceptibility to infections. Symptoms such as chronic coughing, mucus buildup and shortness of breath will progressively worsen, lowering your quality of life.22 |
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Cancer — Persistent inflammation in tissues leads to oxidative stress, cellular damage, DNA mutations and an environment that promotes tumor growth.23 Certain cancers, such as liver, colon and stomach cancers, have particularly strong ties to chronic inflammation.24 |
Vagus Nerve Stimulation — A Promising Solution Against Inflammation
The vagus nerve is a component of the parasympathetic nervous system that plays a key role in regulating inflammation. Stretching from the brainstem to the abdomen, the vagus nerve influences various bodily functions, including heart rate, digestion and immune response. One of its lesser-known roles is its involvement in the “inflammatory reflex,” a neural pathway that controls inflammation levels in the body.25
Stimulating the vagus nerve activates this pathway, reducing the release of proinflammatory cytokines and promoting a balanced immune response. Research suggests that vagus nerve stimulation (VNS) is an effective tool for managing chronic inflammation.26
VNS involves delivering mild electrical impulses to the vagus nerve using an implanted device or through noninvasive techniques like deep breathing exercises.27 An article published in the Journal of the American Heart Association explained its mechanism of action:28
“Given the close interaction between the nervous and immune systems, VNS accelerates the resolution of inflammation. Specifically, inflammatory cytokines can trigger the vagal nerve while the afferent neurons transmit these signals to the nucleus tractus solitarius of the medulla oblongata.
After processing in the higher brain centers, neural signals are transmitted to the dorsal nucleus of the vagus nerve, and the efferent neurons suppress peripheral inflammation, thus completing the inflammatory reflex mechanism. Acetylcholine is the neurotransmitter of this reflex, and its anti‐inflammatory action is achieved by binding to α7nAChR (α7‐nicotinic acetylcholine receptor) on macrophages and other immune cells.”
When the α7nAChR receptor is activated, it triggers a cascade of important intracellular pathways that regulate inflammation and stress responses. These actions make VNS a promising non-pharmacological treatment for various inflammatory conditions like rheumatoid arthritis, inflammatory bowel disease, epilepsy and even depression.29
Beware of These ‘Four E’s’ That Drive Inflammation
To break free from inflammation, you need to address the underlying factors behind it rather than merely treating symptoms. In today’s world, our diets, daily habits and environmental exposures combine to create a near-constant state of inflammation for many people. I believe there are four primary drivers of inflammation — what I call the “Four E’s”:
1. Excess linoleic acid (LA) — An omega-6 polyunsaturated fat (PUFA), LA is found abundantly in seed and vegetable oils as well as ultraprocessed foods. LA is one of the most harmful ingredients in the Western diet. When consumed in excessive amounts, it negatively affects your metabolic rate and gut microbiome, which are the two of the most important factors for maintaining proper inflammatory responses and overall health.
2. Electromagnetic field (EMF) — EMFs are generated by everyday electronic devices such as cell phones, Wi-Fi routers and microwaves, causing unseen harm to your health. EMFs activate voltage-gated calcium channel (VGCC) receptors in your cells, leading to an influx of calcium ions. This surge in calcium catalyzes the production of peroxynitrite, a potent oxidant that contributes to cellular stress and inflammation.30
3. Endocrine-disrupting chemicals (EDCs) — Exposure to EDCs from sources significantly impacts your health by over-activating estrogen receptors in your body. Microplastics are alarmingly prevalent in our environment, with research suggesting that the average person ingests the equivalent of a credit card’s weight in plastic each week.31
Plastic is often laden with harmful substances like phthalates and bisphenol A (BPA), both of which bind to estrogen receptors and disrupt normal hormonal functions. Elevated estrogen increases intracellular calcium levels,32 which leads to the generation of peroxynitrite. This not only exacerbates inflammation but also plays a role in various chronic health conditions.
4. Endotoxins — Consuming ultraprocessed foods loaded with seed oils and high-fructose corn syrup (HFCS), as well as exposure to EDCs, disrupts your gut microbiome, increasing endotoxin production and systemic inflammation. Endotoxins are toxic substances released from the cell walls of certain bacteria, particularly gram-negative bacteria.
These bacteria are facultative anaerobes, meaning they thrive in both aerobic (with oxygen) and anaerobic (without oxygen) environments. This adaptability allows them to colonize various areas in the body, including the gut, where they contribute to inflammation.
When endotoxins from these bacteria enter the bloodstream — often due to a compromised gut barrier (leaky gut) — they trigger a strong inflammatory response known as endotoxemia. This condition is linked to various health issues, including metabolic syndrome and autoimmune diseases.
To address these root causes of inflammation, I invite you to explore my article, “Cellular Health Revolution: Unveiling Hidden Threats and Empowering Solutions.” In it, I share practical strategies drawn from my latest book, “Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy,” providing you with tools to combat these hidden threats and support vibrant, lasting health.