Chronic inflammation: avoid it to live longer

Explain what is inflammation it’s simple: we all remember the redness, heat and swelling that accompany a good blow or injury. That is acute inflammation.

In medical terms, is the response to aggression, be it an infection, a wound or the action of a toxic substance. But there is also a Chronic inflamationwhich we do not realize and which is the mother of diseases such as cancer, diabetes and cardiovascular diseases, among others.

What is chronic inflammation?

Our immune system launches a process of inflammation with the intention of stop the advance of damage and, in a second phase, to restore the tissue and eliminate waste. This process is extinguished in days or months and is usually more or less localized.

But when the inflammation persists over time beyond what is necessary and stops responding to the repair purpose, it becomes destructive. So we talked about Chronic inflamationa much more complex process that ends up becoming a dysfunction in itself that paves the way for the appearance of chronic diseases.

Chronic inflammation is not as obvious as acute inflammation. Its symptoms are deceptive and diffuse, and can affect several tissues at the same time. For this reason it is called “low grade inflammation (IBG)”. Other types of immune agents participate in it and are the consequence of complex alterations in cellular metabolism: oxidation, failures in mitochondria, appearance of glycation products…

devastating consequences: Low-grade inflammation sustained over time shortens life expectancy, accelerates aging, and promotes degenerative diseases such as diabetes, depression, cognitive decline, osteoporosis, loss of muscle mass, fibromyalgia, cardiovascular disease, kidney disease, and cancer.

Factors that promote chronic inflammation

But before reaching chronic disease, we have been preparing the ground with an inadequate diet and habits. It is worth knowing what the pro-inflammatory factors are in order to avoid them.

Sedentary lifestyle. It directly contributes to the development of IBG and its associated diseases. It is generally accompanied by an inadequate diet and other promoters of inflammation such as obesity.Obesity. Fatty tissue is currently considered an endocrine organ, a gland like the pancreas or the thyroid. Fat –particularly abdominal fat– secretes hormones and proteins –inflammatory cytokines– that induce an inflammatory response that affects the entire organism chronically and without clear symptoms. Obesity is not only one of the most important causes of IBG, but it is also associated with greater tissue resistance to the action of insulin – a hormone that allows blood sugar to enter cells – and a greater risk of diabetes, a disease that is itself another inflammation-promoting factor.Diabetes. The increase in blood sugar not only occurs due to ingestion, but also due to the lower sensitivity of cells to the action of insulin. Diabetic hyperglycemia, by producing glycation products, is a perpetuator of inflammation. IBG also promotes diabetes. Thus we enter a vicious circle.hypercaloric diet. A diet with excess calories and saturated fat is the other factor most clearly associated with an increase in IBG, especially if it is associated with obesity and diabetes. A diet that also has a high glycemic load (excess refined carbohydrates), will cause an increase in blood sugar, the other great promoter of inflammation through the formation of glycation products. In addition, excess sugar ends up being stored as body fat, which leads to obesity and arteriosclerosis.smoking. The combustion products of tobacco induce inflammation and oxidation.Physical and psychological stress. Not only psychological stress, but also physical stress –excessive exercise, severe burns…– perpetuates chronic inflammation. It is associated with a disturbed sleep pattern and being overweight due to a sustained increase in cortisol, two factors that further enhance the inflammatory cascade. Recent studies suggest that the brain is involved in the modulation of inflammation through the nerve center called “vagal”, which reduces inflammation in the body when it receives the signal that it is too intense. But stress turns off this anti-inflammatory sensor.Sleep disturbances. They increase the levels of pro-inflammatory molecules, even in healthy people. It seems that the modulation of inflammation also follows a circadian rhythm, and is altered by poor sleep regulation.Turn years. During youth, inflammatory proteins only rise in response to some kind of aggression; instead, over the years, a sustained increase in inflammatory cytokines is observed without associated disease. This is due to the fact that as we age, the tissues accumulate oxidative damage and dysfunctions in the mitochondria, so they lose their regenerative capacity. With age, our levels of sexual hormones also decrease, important modulators of the inflammatory response in a young organism.Periodontitis. It is a chronic inflammatory disease of the gums and neighboring tissues. In some cases it is related to the activation of the IBG. Although there may be a hereditary factor, periodontitis is frequently promoted by smoking and diabetes, both of which promote IBG.

How to reduce silent inflammation

All published scientific information on nutrition and prevention of chronic diseases converges on some universal recommendations. The most important ones refer to food.

Avoid these foods. In general, avoid foods that promote inflammation: saturated and hydrogenated fats found in margarines and butters, sunflower and corn oils, refined oils, refined and high-glycemic carbohydrates such as added sugars , white bread, industrial bakery products and soft drinks.Reduce calories. A low calorie diet has shown a benefit in controlling inflammation. It is important to adjust caloric intake to energy expenditure (daily activity and sport). To do this, we will choose foods without added sugar and with a low glycemic index and load (these indicators measure the ability of a carbohydrate to raise blood sugar; tables are found on the Internet, for example, at www.glycemicindex.com).Choose your fats well. Omega-3 polyunsaturated fats and those saturated with anti-inflammatory acids such as lauric acid from coconut oil should predominate. On the fish-free and vegan diet, omega-3s are mainly obtained from flax and chia seeds, and from walnuts. To be sure, you can resort to supplements of docosahexaenoic acid (DHA) from algae.Take care of the flora. A healthy intestinal flora reduces intestinal and general inflammation. For this we will consume fermented foods (sauerkraut, miso…) and rich in soluble fibers (especially inulin from garlic, onion, leeks, artichokes and asparagus) and insoluble (whole grains, seeds, fruits with skin…).Fasting and supplements. In addition to following an anti-inflammatory diet, you can occasionally resort to fasting and certain supplements to achieve a therapeutic effect in case of suffering from any pathology. During fasting, the body secretes beta-hydroxybutyrate, which blocks the inflammatory process and protects against cancer, dementia or diabetes (this same substance is also secreted in less quantity during a hypocaloric diet). On the other hand, natural supplements with high anti-inflammatory power are quercetin, boswellia, turmeric in high doses or magnesium, among many others.

In addition, sometimes, the doctor may indicate drugs such as metformin, acetylsalicylic acid (aspirin) and pentoxifylline for their ability to modulate inflammation, although they are not exempt from side effects and interactions