
23 Jan inflammation
It’s 2025 and you’ve probably already set resolutions like exercising more, eating better or getting more sleep. But how about focusing on something that could improve your life in all those areas?
You’ve probably heard of “internal inflammation,” as if it were the silent enemy of health. But what does it really mean?
Inflammation is our body’s natural response to protect itself. For example, if you cut your finger, inflammation helps repair the tissue – it’s like an emergency kit that acts fast!
The problem arises when this response is not completely turned off and stays on at a low level for a long time. This is what we call chronic inflammation. Unlike acute inflammation (like when you get hit), chronic inflammation is not visible. It can be in your cells, your tissues and even your organs without you even realizing it.
And modern life has a lot to do with it, conditioned in many cases by the following triggers:
- Unbalanced diet: We consume too many ultra-processed foods, sugars and trans fats. These are like gasoline for the fire of inflammation. According to the World Health Organization (WHO), 39% of adults worldwide are overweight or obese, conditions directly associated with chronic inflammation due to fat cells (adipocytes), which release inflammatory cytokines.
- Constant stress: The body does not distinguish between the stress of a lion chasing you (something that triggered our ancestors) and that of an urgent mail from work. Recent studies show that more than 30% of people experience high levels of ongoing stress, which increases inflammation through the hypothalamic-pituitary-adrenal (HHA) axis, a system related to cortisol release. Sedentary lifestyle: Spending long hours sitting reduces circulation and can worsen inflammation. More than 25% of adults do not meet minimum physical activity recommendations, which aggravates inflammation.
- Poor sleep: Poor sleep prevents your body from repairing daily “wear and tear.”
- Exposure to toxins: Pollution, tobacco, excessive alcohol, and certain chemicals we use on a daily basis also contribute.
Why focus on inflammation this year?
Making health a priority doesn’t mean radical or complicated changes. By fighting inflammation, you are strengthening your body on several fronts:
- Prevention of chronic diseases: From diabetes to cardiovascular disease, depression and anxiety, obesity, Alzheimer’s disease, and cognitive impairment.
- More energy: Reducing inflammation improves metabolism and combats fatigue.
- Mental clarity: Goodbye to the “mental fog” that affects concentration.
- Improved fitness: Less muscle soreness, better workout performance and faster recovery.
But how do you know if you have internal inflammation?
There are not always clear symptoms, but some signs may be:
- Constant fatigue
- Joint or muscle pain for no apparent reason
- Digestive problems such as bloating or constipation.
- Dull skin or unexpected breakouts
- Difficulty losing weight
If you suspect you have internal inflammation, you can consult your doctor, who may order tests such as:
- C-reactive protein (CRP): A key marker of inflammation in the blood.
- Erythrocyte sedimentation rate (ESR): Indicates general inflammation in the body.
- Proinflammatory cytokine assays: Although less common, they can measure specific levels of inflammatory molecules.
How it can be combated through food
You can do a lot just by choosing well what you put on your plate. The anti-inflammatory diet includes foods rich in nutrients, such as:
- Fruits and vegetables (especially those with intense colors such as blueberries, spinach, and carrots).
- Healthy fats (avocado, extra virgin olive oil, nuts, seeds).
- Spices such as turmeric and ginger.
- Oily fish rich in omega-3 (salmon, sardines, mackerel).
Most importantly, reduce pro-inflammatory foods:
- Added sugars (soft drinks, sweets, cakes).
- Ultra-processed and fried foods.
- Excess of processed meats such as sausages.
It is equally important to hydrate well. Drinking enough water helps eliminate toxins. You can supplement with herbal teas such as chamomile or green tea, which also have anti-inflammatory properties.
When we consume pro-inflammatory foods, live under constant stress, or do not get adequate rest, high levels of inflammatory molecules such as pro-inflammatory cytokines (IL-6, TNF-alpha) and C-reactive proteins (CRP) are generated. These substances are useful in small doses, but in excess, they cause damage to the body.
An article published in Nature Reviews Immunology points out that low-grade inflammation can alter metabolic function and hormone regulation, contributing to chronic diseases and reducing quality of life.
Other key habits to reduce inflammation.
Nutrition is only one piece of the puzzle. There are many more things that can be done to prevent inflammation:
- Move more: You don’t need to train like an athlete. Go for a walk, do yoga or dance. Any regular physical activity reduces inflammation.
- Sleep better: Create a relaxing bedtime routine. Turn off screens at least 1 hour before and try to sleep 7 to 9 hours.
- Manage stress: Try techniques such as meditation, deep breathing or simply spend a few minutes a day doing something that makes you happy.
- Avoid toxins: Limit alcohol, stop smoking and choose natural products whenever possible.
This 2025, aim to take care of your health from the inside out. Reducing inflammation doesn’t require drastic changes, just conscious and consistent decisions. Eat better, move more, get enough rest, and put some humor into the tough days.
Make this year the beginning of a healthier and more balanced life because your body is crying out for it. Ready to get started? Let’s go for that 2025 full of energy and wellness! 💪✨
María Kindelán
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