5. INFLAMMATION IS TO BE TAKEN VERY SERIOUSLY (health project99+)

Dear reader,

Main conclusion: chronic inflammation is very serious. It can cause you to die prematurely. It can also make your life miserable for many years. There are several ways to test the level of inflammation. You have many options to prevent it. There are also various ways to cure it or at least reduce it substantially. Be careful about hypes, disinformation and pure nonsense when it comes to products that let inflammation disappear “overnight”.

1.Inflammation introduction

I started healthproject99+ in the first place to better understand myself the complexity of health issues. I share what I understand along with my own experiences. I do this not as a doctor (I studied international law), but as an interested party. A very interested party!

Take inflammation. It is not difficult to grasp the basic concept and see the difference between acute and chronic inflammation. The problems start with all the claims that certain products are anti-inflammatory. Fine, for all inflammations? For just a few? Is inflammation also good for you? Or should you be entirely inflammation free (the answer is no).

Acute inflammation is the easiest part; the difficulties start with chronic inflammation, from arthritis to cardiovascular issues. You can recognize it by symptoms like gut issues, eczema, and chronic fatigue. Other symptoms include brain fog, weight gain, allergies, chronic pains, and mood swings.

There is a hype about food and supplements that work anti-inflammatory. I tried to understand what the impact can be. I am sure that I miss out on certain points, but below my findings so far.

2. Inflammation (acute and chronic)

Inflammation itself is not an illness, but a natural response by the body’s immune system. Inflammation is part of how the immune system defends the body. It protects against harmful agents like bacteria and viruses. It also responds to toxic chemicals, chronic stress, and certain foods. Diets high in processed foods, fats, and alcohol can be among the main culprits of chronic inflammation. 

2a. Acute Inflammation

Acute inflammation is triggered by injury, infection, or exposure to substances. It presents itself as pain, redness, swelling, loss of function, and heat. It is usually beneficial and helps the body to heal by fighting off infections and initiating tissue repair.

2b. Chronic Inflammation.

The immune system sometimes continues to act as if there is a threat. This happens even when there isn’t one. Alternatively, it might react against the body’s own tissues. It occurs when the inflammation process persists over a longer period, and it can damage healthy tissues in the body. Chronic inflammation is associated with a range of diseases and conditions, such as autoimmune disorders (e.g., rheumatoid arthritis), cardiovascular diseases, allergies, certain chronic infections and metabolic syndrome ( = group of conditions that together raise risk of coronary heart disease, diabetes, stroke and other serious health problems). 

Chronic inflammation can happen when the immune system mistakenly attacks healthy tissues in the body. This response is different from the acute and beneficial inflammation the body uses to fight infections or heal injuries. It is prolonged and inappropriate.

3. Chronic inflammation can negatively impact longevity (a long list of illnesses that should worry everyone, it does me)

• Persistent inflammation leads to ongoing production of inflammatory mediators and oxidative stress, which can damage DNA, proteins, and cellular structures. Over time, this can cause irreversible tissue damage and contribute to degenerative diseases.
• Chronic inflammation is linked to a wide range of diseases. It includes cardiovascular diseases like atherosclerosis, diabetes, cancer, Alzheimer’s disease, and autoimmune disorders. These conditions are major causes of morbidity and mortality.
• Chronic inflammation can accelerate the aging of the immune system, a scary phenomenon known as immune-senescence. This results in a diminished immune response to new infections and a decrease in surveillance against malignant cells.
• Inflammatory cytokines can interfere with insulin signaling, contributing to insulin resistance and type 2 diabetes. They can also affect lipid metabolism and contribute to obesity-related complications.
• Inflammation can create a pro-carcinogenic environment (= promotion of cancer). It induces DNA mutations, stimulates cell proliferation, and inhibits apoptosis (programmed cell death). It is often linked with specific types of cancer, such as colorectal cancer linked to inflammatory bowel disease.
• There is growing evidence linking chronic inflammation with neurodegenerative diseases and mental health disorders, including depression. Inflammatory cytokines can affect the brain and lead to behavioral changes. Some research suggests that chronic inflammation might contribute to brain aging. It may also play a role in cognitive decline. This could be why you’re seeing references to inflammation making the brain appear biologically older.
• Chronic inflammation can cause changes in blood vessels. It promotes hypertension. It also increases the risk of stroke and heart attacks due to its role in promoting plaque buildup within arteries.

4. Diving deeper into the concept of inflammation

• At the micro level, it involves a series of cellular and molecular events primarily orchestrated by the immune system. Here’s a detailed look at how inflammation works at this level. 
• Recognition of harmful stimuli The process begins when cells in the body detect harmful stimuli. Harmful stimuli are identified through pattern recognition receptors (PRRs). These receptors recognize pathogen-associated molecular patterns (PAMPs) from microbes. They also identify damage-associated molecular patterns (DAMPs) from injured cells.
• Activation of immune cells Once harmful stimuli are detected, these immune cells become activated. They release signaling molecules called cytokines which orchestrate the inflammatory response. They also release chemokines that attract specific immune cells to the site of inflammation. These molecules help coordinate the inflammatory response.
• Recruitment of Immune Cells Cytokines increase the expression of molecules on the surface of cells lining the blood vessels. This facilitates the movement of additional immune cells. These include neutrophils and monocytes. They move from the bloodstream to the affected tissue.
• Increased Blood Flow and Permeability Blood vessels near the site of injury or infection widen (vasodilation) and become more permeable. This allows immune cells, proteins, and nutrients to pass more easily into the tissue to combat the harm.
• Phagocytosis and Destruction of Pathogens Neutrophils and macrophages engulf and destroy invading microbes and debris through a process called phagocytosis. Inside these immune cells, pathogens are trapped in a vesicle and destroyed by enzymes and reactive oxygen species. Which is excellent of course!
• Resolution and Healing Normally, inflammation is a self-limiting process. Once the harmful stimuli are dealt with, anti-inflammatory signals are released to suppress the inflammatory response. Macrophages start the cleanup of cellular debris. They promote tissue repair by secreting growth factors. These molecules facilitate healing.
• 5. Tests
• Inflammation can be measured in several ways, often through a combination of clinical assessments and laboratory tests. Here are some common methods used to evaluate inflammation. The first one is already very helpful.

5a. Blood Tests

•  C-Reactive Protein (CRP) This is a protein produced by the liver in response to inflammation. High levels of CRP in the blood can indicate inflammation. A common target for hsCRP is below 1 mg/L. Levels between 1 and 3 mg/L are considered average. Levels above 3 mg/L might indicate a higher risk of cardiovascular problems due to inflammation. 
• Inflammation can be a key factor in various health conditions. Monitoring hsCRP is a strategy to gauge inflammatory activity. It helps assess cardiovascular risk. However, hsCRP is just one of many markers. It should be interpreted within the context of overall health and other risk factors.
• Erythrocyte Sedimentation Rate (ESR) This test measures how quickly red blood cells settle at the bottom of a test tube. A faster-than-normal rate may indicate inflammation.
• Pro-inflammatory Cytokines We measure levels of cytokines like interleukin-6 (IL-6). We also measure tumor necrosis factor-alpha (TNF-alpha). These are involved in the inflammatory response.
•  Fibrinogen Elevated levels of this protein, which helps with blood clotting, can also indicate inflammation.

5b. Physical Examination

• Doctors assess signs of inflammation such as redness, warmth, swelling, and pain in specific areas of the body.

5c. Imaging Tests

• Ultrasound or MRI These imaging tests can detect inflammation by showing swelling, fluid accumulation, and other tissue changes.
• X-rays Though not directly showing inflammation, they can indicate changes in bones and joints that are often due to inflammation.
• In some cases, tissue biopsies are taken to examine the presence of inflammatory cells under a microscope.
• In some contexts, specific biomarkers are assessed for conditions, like antibodies in autoimmune diseases.

6. Management and treatment of inflammation

Identifying the underlying causes of chronic inflammation is crucial. These causes include infections, prolonged exposure to irritants, or genetic factors. Understanding them aids in management and treatment. Medical professionals typically employ a combination of lifestyle modifications, medications, and therapies to treat conditions associated with chronic inflammation. If you suspect chronic inflammation, it’s important to consult with a healthcare provider for proper evaluation and management. This is for sure no area for self-treatment.

Ultimately, you can’t (and shouldn’t) eliminate the body’s ability to mount an inflammatory response. However, the strategies below can help modulate and control chronic or harmful inflammation. For specific medical advice and a tailored plan, it’s best to consult with a healthcare provider.

6a. How to reduce chronic inflammation the natural way (lifestyle modifications)?

You may not be able to avoid chronic inflammation entirely. Still, you can take steps to reduce your risk. You can also manage it effectively if it occurs. Here are some strategies to help minimize the risk and impact of chronic inflammation. By incorporating these lifestyle changes, you can reduce your risk of developing chronic inflammation and improve your overall health. 

Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods with anti-inflammatory properties include berries, fatty fish, nuts, olive oil, and leafy greens. Pay attention to your fiber intake, limit sugar and alcohol and reduce the Omega-6 to Omega-3 ratio.

Excess body weight, particularly around the abdomen, can contribute to chronic inflammation. Maintaining a healthy weight through diet and exercise can help reduce this risk.

Regular physical activity has been shown to reduce inflammation. 

Chronic stress can contribute to inflammation. Practices such as mindfulness, meditation, yoga, or deep-breathing exercises can help manage stress levels.

Poor sleep can contribute to inflammation. Aim for 7-9 hours of quality sleep each night.

Tobacco smoke and excessive alcohol consumption can increase inflammation. Quitting smoking and moderating alcohol intake can help reduce this risk.

Monitor and manage chronic conditions like diabetes, hypertension, and high cholesterol as they can increase inflammation.

Some dietary or environmental factors can trigger inflammation in susceptible individuals. Identifying and minimizing exposure to allergens or irritants can help reduce inflammatory responses.

Given these factors, reducing chronic inflammation could favorably influence health span and lifespan. This can be achieved through lifestyle modifications, such as diet and exercise. Stress management and using anti-inflammatory medications or supplements can also help. It is essential to maintain a balance where the inflammatory response effectively protects against disease without causing persistent harm.

6b. What about official medications?

Yes, there are several types of medications used to reduce inflammation. These medications vary in their mechanisms and are used based on the nature and severity of the inflammatory condition. 

The medications below are typically used based on the specific medical condition and individual patient needs. It’s essential to use anti-inflammatory medications under the guidance of a healthcare provider. This is important as they can have side effects. They may also have potential interactions with other medications. For example, long-term use of NSAIDs can lead to gastrointestinal issues. They can also cause cardiovascular problems and kidney damage. Prolonged use of corticosteroids can cause a wide range of side effects.

• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs). These are among the most widely used medications for reducing inflammation, pain, and fever. Common NSAIDs include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin. They work by inhibiting enzymes (COX-1 and COX-2) involved in the production of prostaglandins, substances that promote inflammation.
• Corticosteroids. These are potent anti-inflammatory and immunosuppressive medications. Examples include prednisone, dexamethasone, and hydrocortisone. They mimic the effects of glucocorticoids produced by the adrenal glands. They reduce inflammation by suppressing the immune response. They also decrease the production of inflammatory substances.
• Disease-Modifying Antirheumatic Drugs (DMARDs). Typically used to treat inflammatory autoimmune conditions like rheumatoid arthritis. Examples include methotrexate, sulfasalazine, and hydroxychloroquine. These drugs work by altering the underlying processes that cause inflammation or damage tissues.
• Biologics. These are a newer class of drugs often used for conditions like rheumatoid arthritis, psoriasis, and inflammatory bowel disease. Examples include infliximab (Remicade), etanercept (Enbrel), and adalimumab (Humira). They target specific components of the immune system, such as tumor necrosis factor (TNF) or interleukins, to reduce inflammation.
• Selective COX-2 Inhibitors. A subset of NSAIDs includes drugs like celecoxib (Celebrex). These drugs specifically target the COX-2 enzyme. They reduce inflammation with fewer gastrointestinal side effects than traditional NSAIDs.
• Antihistamines While primarily used for allergic reactions, they can also reduce inflammation related to allergies. Examples include cetirizine (Zyrtec) and loratadine (Claritin).

6c. How to reduce chronic inflammation with the help of supplements?

• Several supplements are known for their potential to help reduce chronic inflammation. Some for specific conditions, others for overall reduction of inflammation like ginger and green tea. 
• Found in fish oil and flaxseed oil, omega-3s possess anti-inflammatory properties and are beneficial for heart health and joint conditions.
• Curcumin, the active compound in turmeric, has strong general anti-inflammatory and antioxidant properties. Black pepper is often added to enhance absorption and impact.
• Known for its general anti-inflammatory and antioxidant effects, ginger can be used in its natural form or as a supplement. Its benefits can be seen across multiple systems, supporting overall reductions in inflammation. 
• Found in red wine, grapes, and certain berries, resveratrol has anti-inflammatory effects and may be beneficial for cardiovascular health. Myself I take because pterostilbene, that has a much longer half-life than resveratrol.
• Rich in polyphenols like EGCG, green tea has general anti-inflammatory and antioxidant properties.
• Boswellia Serrata, also known as Indian frankincense, is a plant extract. It has been used for its general anti-inflammatory benefits. It is especially beneficial for arthritis.
• Alpha-Lipoic Acid is an antioxidant that helps reduce inflammation and may benefit metabolic health.
• Adequate levels of vitamin D are important for immune role and inflammation control, and deficiency is linked to increased inflammation.
• An enzyme derived from pineapples, bromelain has anti-inflammatory properties and may help reduce inflammation and improve digestion.

A long blog, sorry about that, but it took me a long time to understand the essence of inflammation.

Take care, live a happy and healthy life,

Some Dutch related heritage in Venezuela