Inflammation: What It Is and How to Fight It

By Dr. Steven Long, DO, MHA, CPT
Beyond Health | Precision Medicine for High-Performance Living

Introduction: Inflammation—Friend and Foe

Inflammation is your body’s built-in defense mechanism—a biological alarm system that responds to injury, infection, or other threats. In its acute form, inflammation is protective and essential for healing. The problem arises when inflammation becomes chronic, persisting for months or years.

Chronic inflammation is now recognized as a driving force in heart disease, type 2 diabetes, Alzheimer’s disease, cancer, autoimmune disorders, and accelerated aging ^[1,2].

At Beyond Health, our approach is twofold:

1. Identify and address the root causes of inflammation.
2. Adopt lifestyle strategies to lower the inflammatory burden and restore balance.

The Two Faces of Inflammation

Acute Inflammation

• Purpose: Protects and repairs tissue after injury or infection.
• Signs: Redness, swelling, heat, pain, and temporary loss of function.
• Duration: Hours to days.
• Example: Swelling after twisting your ankle; redness around a cut.

Chronic Inflammation

• Purpose: None—becomes harmful over time.
• Mechanism: Persistent activation of immune pathways, leading to tissue damage.
• Causes: Poor diet, sedentary lifestyle, chronic stress, environmental toxins, infections, autoimmune processes ^[3].
• Example: Low-grade systemic inflammation seen in metabolic syndrome.

Why Chronic Inflammation is Dangerous

Persistent inflammation can:

• Damage blood vessels and promote plaque buildup (atherosclerosis) ^[4].
• Disrupt insulin signaling, leading to type 2 diabetes ^[5].
• Trigger autoimmune flares.
• Impair brain function and increase risk of depression and dementia ^[6].
• Accelerate cellular aging via oxidative stress ^[7].

Measuring Inflammation

Clinically, inflammation can be assessed through:

• C-reactive protein (CRP) — Marker of systemic inflammation; high-sensitivity CRP (hs-CRP) predicts cardiovascular risk ^[8].
• Erythrocyte sedimentation rate (ESR) — General marker of inflammatory activity.
• Interleukin-6 (IL-6) and TNF-alpha — Cytokines involved in chronic inflammation.

How to Combat Chronic Inflammation

1. Adopt an Anti-Inflammatory Diet

• Focus On:
  • Fruits and vegetables rich in antioxidants (berries, leafy greens, cruciferous vegetables).
  • Healthy fats, especially omega-3 fatty acids (salmon, sardines, walnuts, flaxseed) ^[9].
  • Whole grains and legumes.
  • Herbs/spices with anti-inflammatory properties (turmeric, ginger, garlic).
• Limit:
  • Ultra-processed foods, added sugars, refined carbs.
  • Processed meats and excessive saturated fats.
  • Trans fats (avoid completely).

2. Maintain a Healthy Weight

Excess visceral fat releases inflammatory cytokines (adipokines), which promote systemic inflammation ^[10]. Even modest weight loss can significantly lower CRP and IL-6 levels ^[11].

3. Exercise Regularly

Moderate-intensity exercise (e.g., brisk walking, cycling, resistance training) reduces inflammatory markers and improves immune regulation ^[12].

• Aim for 150 minutes/week of moderate aerobic activity plus 2–3 strength training sessions.

4. Prioritize Sleep

Sleep deprivation increases pro-inflammatory cytokines within days ^[13].

• Target 7–9 hours/night with consistent sleep-wake times.

5. Manage Stress

Chronic stress keeps the body in a low-grade inflammatory state via sustained cortisol and sympathetic activation ^[14].

• Practices like mindfulness meditation, yoga, and deep breathing lower CRP and IL-6.

6. Avoid Smoking and Limit Alcohol

• Smoking directly damages tissues and increases systemic inflammation.
• Alcohol in excess raises CRP and oxidative stress; moderate intake may have neutral or mild anti-inflammatory effects for some people ^[15].

7. Support Gut Health

A balanced gut microbiome helps regulate immune responses and inflammation ^[16].

• Eat fiber-rich, diverse plant foods.
• Include fermented foods for beneficial bacteria.

Beyond Health’s Approach

We view inflammation as both a symptom and a cause. That means we address the drivers—metabolic health, diet, stress, toxins, infections—while simultaneously applying targeted nutrition, movement, and recovery strategies to lower the inflammatory load.

Conclusion: Control the Flame Before It Burns Long-Term Health

Inflammation is a powerful biological tool when used wisely by your body—but a dangerous accelerant of chronic disease when left unchecked. By understanding the root causes and applying proven lifestyle strategies, you can keep inflammation working for you, not against you.

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