5 Subtle Signs of Inflammation Not to Ignore, According to Doctors

Your body might be sending you hints about your health

When you think of inflammation, what comes to mind? If you’re like most people, it likely involves thoughts of pain and irritation. And while this is certainly true, it only really applies to acute (short-term) inflammation. When inflammation becomes chronic—meaning it’s ongoing or long-term—it can cause some surprisingly vague symptoms, making them tricky to catch and identify.

What Is Inflammation? According to William W. Li, MD, physician and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, inflammation is often mistaken for something that’s undesirable in the body. However, it’s actually the body’s natural response to injury or infection, as it helps kill harmful bacteria and “clean out” debris to allow for healing, he explains (in biology, “debris” refers to the waste leftover after a cell is destroyed).

The process involves the release of cytokines, or small proteins that regulate inflammation.3 This healing activity lasts for several hours or days before subsiding (for example, the temporary swelling that happens after you get a paper cut), which is why it’s called acute or short-term inflammation.

If this inflammation persists and does not go away, it turns into chronic inflammation. This happens when healing doesn’t fully finish, prompting the body to continuously produce cytokines, Dr. Li says. “When they’re released over a long period of time—think weeks, months, or even years—these cytokines damage organs,” he explains. This can lead to a variety of chronic conditions, including cancer, inflammatory bowel disease, autoimmune conditions, diabetes, heart disease, dementia, and many more, depending on the organs involved, he says.

A research paper in Nature Medicine lists several common detrimental factors, including lifestyle and environmental factors, that can cause or contribute to chronic, systemic inflammation—things like untreated or chronic infections, physical inactivity, inflammatory diet, exposure to toxic pollutants, poor gut microbiome health, chronic sleep deprivation or disruption, and even prolonged social isolation and psychological stress.

Needless to say, chronic inflammation is more serious than the acute kind, and therefore requires different treatment. Generally, acute inflammation can be managed with rest or ice, while chronic inflammation might call for nonsteroidal anti-inflammatory drugs (like ibuprofen) or steroid injections, according to Benedict Ifedi, MD, primary care sports medicine physician at Memorial Hermann Medical Group. But how do you know you're dealing with chronic inflammation to begin with? Keep an eye out for the following symptoms, the physical and mental signs of un-dealt-with long-term inflammation, as noted by medical experts. Chronic Inflammation Signs

You’re constantly in pain. There are many reasons for body pains, from sitting at a desk all day to overdoing it at spin class. But if you’re experiencing persistent muscle, joint, or body pain without a specific cause, it might indicate chronic inflammation. This can happen when the body continuously produces inflammatory cells, which attack tissues and cause pain, according to the Cleveland Clinic. The affected areas might develop swelling, redness (in light-skinned individuals), and loss of function, and they may feel warm to the touch, Dr. Ifedi says. You’re really not sleeping well. Chronic inflammation can also lead to fatigue and exhaustion, though the exact cause will depend on the underlying condition, Dr. Ifedi notes, and sometimes this fatigue is related to another symptom disrupting your sleep. For example, if your chronic inflammation is causing aches and pains, it can be difficult to get enough sleep. The pain can also mess with your ability to perform normal activities of daily living, resulting in lower endurance, says Dr. Ifedi.

Worth noting: In some cases, chronic inflammation might actually be the result of sleep-related issues. According to the journal Frontiers in Neurology, inconsistent or poor quality sleep disrupts your circadian rhythm, also known as your internal body clock. This can lead to higher levels of inflammation, potentially exacerbating the sleep issues listed above. Needless to say, inflammation and sleep are closely related, and any issues involving the latter may point to ongoing inflammation.

You’re much more irritable or anxious than usual. “The cytokines from chronic inflammation can [affect] the brain and neurotransmitters associated with mood and emotions,” Dr. Li says. For example, the cytokines can mess with the connections between neurons and the blood-brain barrier, according to the journal Frontiers in Psychiatry. “Chronic inflammation also disrupts your body’s ability to sleep, [which can lead] to impaired mood and exacerbate mental health conditions,” he adds “Some mood signs of chronic inflammation include irritability, short temper, anxiety, agitation, anger, and depression.” You’re frequently sick. Although chronic inflammation is associated with recurrent colds, it doesn’t directly cause them. Instead, the underlying cause of the chronic inflammation—which, again, can involve a range of conditions—often comprises the immune system, increasing the risk of infections, Dr. Li says. Plus, the shift from acute to chronic inflammation can disrupt your immune response (i.e., your immune system’s ability to fight certain germs) and shake up normal cell functions, ultimately increasing your infection risk. Your digestive system is acting up. Another sneaky sign of chronic inflammation is persistent digestive issues. “The contents of your gut are sealed off from [the rest of] your body by a lining that acts as an internal wetsuit,” Dr. Li explains. “Chronic inflammation within the gut can weaken this lining, similar to perforating [a] wetsuit.” As a result, the contents can escape into the rest of the body and cause even more inflammation out of the gut. This can lead to GI complications such as abscesses, Dr. Li says, as well as diarrhea, constipation, and acid reflux, according to the National Library of Medicine.

How to Manage Chronic Inflammation If you think your symptoms are due to chronic inflammation, chat with your doctor. Remember, chronic inflammation is typically caused by an underlying condition—and the only way to know if you’re struggling with that is to get a medical diagnosis. What’s more, mitigating inflammation involves managing whatever condition is causing it in the first place. This might include specific therapies or medications, depending on your symptoms—which only a doctor can provide.

And in addition to your personal treatment plan, there are healthy habits you can adopt to help reduce and manage inflammation in your system:

• Eat plenty of fruits and vegetables. When it comes to managing chronic inflammation, eating a rainbow of plant foods is one of the best things you can do. They’re naturally anti-inflammatory due to their high content of polyphenols, or antioxidant compounds that lower inflammation in the body, Dr. Li says.

• Focus on fiber. “Fiber feeds your healthy gut bacteria, also called your microbiome. These bacteria help lower your body’s overall inflammation,” shares Dr. Li. High-fiber foods include fruits, vegetables, whole grains, and legumes like beans.

• Limit highly processed, high-sugar food. Not only are ultra-processed foods stripped of healthy antioxidants and fiber, but they’re packed with artificial preservatives, sweeteners, coloring, and flavorings. According to Dr. Li, these chemicals can trigger inflammation in the body, so avoiding or limiting them is key.

• Go easy on the alcohol. According to the Journal of Clinical Medicine, alcohol triggers an inflammatory response in the body. Think about when and where you can swap a cocktail for sparkling water or a mocktail, and drink minimally and mindfully to keep inflammation at bay.

• Stay physically active. Regular exercise and a generally active lifestyle can help lower inflammation in the body, Dr. Li says. The weekly exercise recommendation for the average adult is 150 minutes of aerobic activity per week.

• Get good quality sleep. Although it’s easier said than done, prioritizing sleep is one of the best things you can do for managing chronic inflammation. “Sleep lowers inflammation, especially brain inflammation,” Dr. Li says.

If you’ve adopted healthy lifestyle habits but are still experiencing symptoms, be sure to see a doctor. According to Dr. Li, symptoms that warrant a visit include chronic pain or discomfort anywhere in your body, including your bones, joints, belly, and pelvis. The same goes if you're having unusual-for-you bowel movements, consistent bloating, or chronic wounds in your legs or feet. Let your doctor know and ask if there are any tests that can identify what’s going on, Dr. Li suggests. “One simple blood test called CRP, which stands for C-reactive protein, can [determine] if inflammation is happening,” he says.15 From there, your doctor can help you create a management plan and suggest a specialist, depending on your symptoms.