How to Protect Your Body from Chronic Inflammation

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How to Protect Your Body from Chronic Inflammation

Why it is it important to learn about inflammation?

Do you struggle with acid reflux or heartburn, acne, back pain, allergies (food or seasonal), asthma, high cholesterol or blood pressure, diabetes, arthritis, anxiety or depression, chronic fatigue or migraines? Then you need to read this article. These are just some of the problems caused by chronic inflammation.


Many times inflammation gets a bad rap. I know for a long time after I was vaguely told inflammation was the problem causing my back pain, I thought inflammation was evil.

But the truth is, inflammation is the body trying to heal itself. It isn’t a bad thing. It is a natural and extremely helpful process that the body goes through when there is an irritation present, like spraining an ankle for example. The alarm sounds, and your body goes to work healing the ankle. Then, once its job is done, inflammation goes away.

The problem occurs when inflammation becomes chronic. It is as if the alarm bells are sounding in your body at all times. When you are in a constant state of emergency, and there is no real threat, a lot of other important body processes get stalled. Consequently, this makes can set off a chain reaction that causes all sorts of issues, from respiratory and gastrointestinal problems, fibromyalgia, and so on. You can read more in It Starts With Food, an excellent book describing how many of our diseases can be resolved by the way we eat.

The scary thing is that our bodies are amazing and can stand a lot of junk we feed them, but once you go down the path of chronic inflammation, all kinds of bad things start happening. The good news is it is reversible!

Inflammation Fighting Foods

Some foods can help reduce chronic inflammation:

  • Fatty fish, like salmon (always get high quality fish so that you aren’t ingesting lots of toxic chemicals that will make your inflammation worse)
  • Dark leafy greens are rich in vitamins and help the body function better
  • Nuts (especially almonds) are high in antioxidants
  • Garlic and onions have similar properties to NSAID pain relievers and can help reduce inflammation
  • Berries are also a great source of antioxidants and are among the fruit that are lower in carbohydrates as well

Foods to Avoid

Some foods cause an inflammatory response in the body. Many proponents of the Paleo diet and the Ketogenic diet recommend taking out certain food groups because they can increase inflammation:

  • Gluten and grains
  • Any kind of processed food
  • Sugar
  • Dairy…may depend on your body’s response to dairy as some people tolerate it well
  • Vegetable oil or canola oil (you can replace these with extra virgin olive oil, macadamia oil, or coconut oil and get the added benefit of Omega-3s)
  • Trans-fats

Supplements for Inflammation

It can be helpful to add supplements to your diet to fight chronic inflammation:

Other Treatments

Stress and inflammation can go hand in hand. It is stressful on the body when it is in a state of chronic inflammation. Some other remedies, in addition to diet changes and supplementation could include an exercise plan and a way to relax more.

Get a massage, practice meditation, journal, or use deep breathing techniques. In addition, our homes are filled with many toxic chemicals, so replacing our cleaning and personal products with more natural versions can help as well. All of these work together with your diet to take your body out of chronic inflammation.

A Plan to Help

For those of you who would like a plan laid out for you of what to do, here is my recommendation. I am working on all of these as well, since my family has had many of the issues I listed above, and I still have back pain.

  1. Cut out all grains, processed food, trans fats, vegetable oils,and sugar from your diet. You can go further and remove dairy too if it doesn’t help or you suspect you have a dairy allergy.
  2. Add in more fatty fish, dark leafy greens, nuts and berries, and garlic and onions to your diet.
  3. Take a multivitamin and experiment with taking some of the other recommended supplements.
  4. Get some form of exercise everyday, with a goal of at least 30 minutes six days a week.
  5. Try relaxation techniques, such as meditation, journaling, and deep breathing. Or go get a massage!
  6. Read up on the issue! I like It Starts with Food, Keto-Adapted, and the cookbooks Against All Grain: Meals Made Simple and The Ketogenic Cookbook for starters.

Resources Mentioned in this Post:


Do you or someone in your family have chronic inflammation? What have remedies have you tried?


As always, please consult a doctor before making any lifestyle or health changes. Affiliate Disclosure: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, at no additional cost to you, I receive an affiliate commission. I only recommend products or services I believe will be helpful to you. In addition, 50% of the profit from this site, including affiliate commissions, goes to helping those in need. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”


  1. Gina Holland says:

    This is really good to know. It might even be the reason that my joints hurt all the time! I am going to see if I can change up my diet and see if that helps. I would prefer not to take aspirin or advil the rest of my life.

  2. I agree! I used to take Advil all the time, but now only do so on rare occasions! Reducing your inflammation can definitely help.

  3. Terrance says:

    Very interesting. I’m going to look into getting that book and reading up on it more. I’m sure my heart burn will go away once I figure out what types of foods are causing it. I would hate to have to go on medication for it. Thanks for the post!

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