Inflammation: Helpful or Harmful?

Inflammation is the body’s immune response to injury, infection, or anything it sees as harmful.¹ This process helps protect the body by activating the immune (defense) system to limit damage and support recovery. Inflammation works by fighting harmful germs, clearing away damaged or infected cells, and triggering tissue repair through a series of coordinated steps.²

Types of Inflammation

There are 2 types of inflammation, acute and chronic.

1. Acute (short-term) inflammation

Acute inflammation is the body’s immediate, short-term response to a sudden injury, illness, or infection, such as a cut, burn, insect bite or sting, strep throat, the flu, or pneumonia.^3,4,5

When your body is injured or fighting an infection, inflammation is one of the first steps in healing. Immune cells (cells that clear out harmful particles), release substances that rush to the site, increasing blood flow and triggering the repair process. You may notice swelling or soreness, or the injured site may feel hot, but these are signs that your body is protecting and healing itself. For example, you may feel signs of acute inflammation when a cut swells, or when your throat becomes inflamed due to strep throat. Inflammation can also occur behind the scenes in ways you may not notice, helping remove harmful substances, like germs and toxins, and supporting healing. Acute inflammation typically lasts for a few hours to a few days and stops once healing is complete.^5,6 Thus, acute inflammation can be helpful as it allows the body to respond quickly and supports timely healing.

2. Chronic (long-term) inflammation

Chronic inflammation occurs when the immune system remains active for too long, leading to the ongoing release of inflammatory cells, even when there is no known immediate threat.^3,6 Chronic inflammation can last for months or years, and over time, this constant immune response can damage healthy tissues and organs.^3,6,7 Some noticeable changes of chronic inflammation may include persistent pain, digestive issues, feeling tired, weight changes, and mental health decline.

Chronic inflammation plays a key role in the development and progression of many noncommunicable diseases (diseases we can’t “catch” from someone else), including:

• Arthritis
• Cancer
• Cardiovascular diseases
• Type 2 diabetes
• Autoimmune diseases (e.g., rheumatoid arthritis, lupus)
• Gastrointestinal diseases (e.g., inflammatory bowel disease, Crohn’s disease)
• Lung diseases (e.g. asthma, chronic obstructive pulmonary disease)
• Neurodegenerative diseases (e.g. Alzheimer’s disease, Parkinson’s disease)
• Mental health conditions (e.g., anxiety, depression).^2,5,8

Chronic inflammation can be very harmful, as it may interfere with normal body functions, worsen existing conditions, and increase the risk of serious complications.

Strategies to prevent or reduce inflammation

Since chronic inflammation could be common in many long-term diseases, taking steps to prevent or reduce it may help slow disease progression and improve quality of life. Possible causes of chronic inflammation include chronic physical and/or psychological stress, chronic bacterial and/or viral infections, autoimmune disorders, aging, environmental exposures, and lifestyle factors including physical inactivity, poor diet, excess weight, smoking, alcohol abuse, and poor sleep quality.² While you may not be able to modify some of these factors, other behavioral factors can be influenced through intentional lifestyle choices. The following strategies may help:

• Add physical activity to your lifestyle. Aim for at least 150 minutes per week of moderate-intensity activity.
• Eat a healthy, balanced (anti-inflammatory) diet including mostly whole, minimally processed foods.
• Maintain a healthy weight.
• Limit alcohol intake.
• Avoid smoking and other tobacco products. Make efforts to quit smoking and use of other tobacco products.
• Strive for 7-9 hours of quality sleep (for most adults).^5,9

Small steps in the right direction

Inflammation isn’t the enemy. In fact, acute inflammation is a vital part of your body’s immune system and plays a key role in healing. Concern arises when inflammation becomes chronic and continues long after it’s needed.

While not all causes of chronic inflammation are within your control, everyday habits can make a difference. Think in terms of consistent patterns developed by small healthy choices practiced over time – such as eating fruits and vegetables more often, scheduling physical activity into your day, maintaining a good sleep routine, and avoiding risky behaviors. Small, sustained lifestyle choices practiced over time can help reduce chronic inflammation and support long-term health.