What causes inflammation in the body?

Inflammation is a natural and necessary process that helps your body respond to injury, infection or harmful stimuli. But when inflammation becomes long-lasting or overactive, it can start to work against you - potentially contributing to a range of chronic conditions, from heart disease to autoimmune disorders.

A number of internal and external factors can influence the body’s inflammatory response, including stress, diet, sleep and exposure to environmental toxins. Understanding what causes inflammation - and how to reduce or manage it - can help you take a more proactive approach to your long-term health.

In this article, we explore the causes of inflammation in the body, the difference between chronic and acute inflammation and the lifestyle changes that may help reduce your risk.

Understanding inflammation and its role in the body

Inflammation is your body’s way of protecting itself when something goes wrong, like when you get a cut, catch a cold or have an allergic reaction. It’s part of your immune system’s natural defense process. When a problem is spotted, your body sends special cells to the affected area to help fight off infection, clear away damaged tissue and start the healing process.

This type of short-term inflammation is helpful and normal. You might notice redness, swelling, heat or pain in the area - these are signs your body is working to fix the issue.

But sometimes, inflammation can happen even when there’s no injury or illness to fight. Or it might not go away when it’s supposed to. This is called chronic inflammation, and over time it can harm healthy cells and lead to problems like heart disease, type 2 diabetes, arthritis and even some cancers.

Understanding how inflammation works and its causes is an important step in looking after your long-term health.

Common causes of inflammation

Inflammation can be triggered by many different things, both inside and outside the body. Some causes are temporary and part of the body’s natural healing process, while others can lead to long-term (chronic) inflammation if not addressed.

Here are some of the most common causes:

• Infections – Viruses, bacteria or fungi can cause inflammation as the body tries to fight off illness.

• Injuries – Cuts, scrapes, sprains or broken bones all trigger an inflammatory response to help you heal.

• Autoimmune conditions – Diseases like rheumatoid arthritis or lupus cause the immune system to mistakenly attack healthy tissue, leading to ongoing inflammation.

• Long-term stress – Chronic stress can keep the body in a heightened state of alert, increasing inflammation over time.

• Poor diet – Eating too many processed foods, sugary snacks or foods high in saturated fats can trigger inflammation in the body.

• Lack of exercise – A sedentary lifestyle can contribute to weight gain and inflammation.

• Smoking and excessive alcohol use – Both can irritate the body’s systems and increase inflammation levels.

• Exposure to pollution or toxins – Breathing in harmful substances can cause the immune system to react, especially in the lungs.

Some of these causes are out of your control, but many are linked to lifestyle - meaning there are steps you can take to help lower your risk.

How lifestyle factors contribute to inflammation

The way you live day to day can have a big impact on the level of inflammation in your body. While some inflammation is a normal part of staying healthy, long-term habits can either help reduce it - or make it worse.

Here are some key lifestyle factors that play a role:

• Diet – Your food choices can influence inflammation levels in the body. Consuming excess processed foods, sugary snacks and unhealthy fats may fuel inflammation. On the other hand, meals centred around fresh vegetables, fruits, healthy fats and fibre-rich options can help calm the body’s inflammatory response.

• Exercise – Regular physical activity helps lower inflammation by improving circulation, supporting a healthy weight and reducing stress.

• Sleep – Poor sleep or not getting enough rest can raise levels of inflammation in the body.

• Stress – Ongoing stress can keep the body in “fight or flight” mode, which may trigger or prolong inflammation.

• Smoking and alcohol – Both can irritate the body and contribute to inflammation, especially when used frequently or in excess.

If you’re looking to reduce your risk of inflammation-related health issues, focusing on leading an anti-inflammatory lifestyle is a good place to start. Making small, sustainable changes in how you eat, move, sleep and manage stress can all support a healthier inflammatory response.

The role of diet and nutrition in inflammation

What you eat plays a big role in how your body manages inflammation. While some foods may trigger or worsen the inflammatory response, others can support your body in keeping it under control. In fact, some foods can help reduce inflammation, especially when included regularly as part of a balanced diet.

Diets high in processed foods, added sugars and saturated fats are often linked to increased inflammation. In contrast, diets rich in whole, nutrient-dense foods - like fruit, vegetables, oily fish and whole grains - can have the opposite effect.

Nutrients known to help regulate inflammation include:

• Omega-3 fatty acids – found in oily fish such as salmon, sardines and mackerel

• Antioxidants – found in berries, leafy greens and brightly coloured vegetables

• Polyphenols – found in olive oil, green tea, dark chocolate and turmeric

Making consistent choices that support overall health can help reduce inflammation over time.

Chronic vs acute inflammation

Inflammation isn’t always a bad thing - it’s actually your body’s way of protecting itself. But the type of inflammation matters.

Acute inflammation

This is the short-term response your body has to injury or infection. It happens quickly and usually only lasts a few days. You might notice:

• Redness or swelling after a cut or scrape
• A fever when you’re fighting off a cold or flu
• Pain or warmth around an injury

These are all signs your immune system is doing its job to heal and protect you.

Chronic inflammation

This is when inflammation lingers in the body for months or even years, even when there’s no immediate threat. Unlike acute inflammation, chronic inflammation can be harmful over time. It’s been linked to a higher risk of conditions such as heart disease, type 2 diabetes, arthritis and even some cancers. That’s why managing long-term inflammation is so important for overall health.

How to manage and reduce inflammation

Managing and reducing inflammation involves a proactive approach to your overall health. By making small adjustments to your lifestyle, you can keep inflammation in check and reduce your risk of chronic health conditions.

One effective way to monitor your health is by scheduling regular health assessments. These check-ups provide valuable insights into key health metrics such as blood pressure, cholesterol, weight and your risk for conditions like heart disease and diabetes. With this information, you can make informed decisions about your diet, exercise and overall wellbeing.