It is a now well-known reality: certain foods promote low-grade inflammation and harm our general balance. But how can we recognize these inflammatory processes on a daily basis? According to Dr. Gérald Kierzek, medical director of True Medical, certain signs that are too often minimized say a lot about your state of health.
Chronic inflammation: the 10 signs to spot
Chronic inflammation (also called “low-grade” inflammation) is a natural response of our immune system to various attacks (pathogens, etc.). It is accompanied by a set of chemical reactions which lead to the formation of free radicals.
However, their impact on health is now widely established: they accelerate the aging of the body and increase the risk of suffering from certain chronic diseases. So many good reasons to spot this inflammation in time! Here are 10 signs to no longer ignore, according to Dr. Gérald Kierzek:
- Persistent fatigue or a feeling of “dead battery”, sometimes associated with poor sleep or insomnia without an obvious cause;
- Diffuse pain or joint and muscle stiffness (back, knees, fingers, neck) without specific trauma, especially in the morning or after a period of immobility;
- Recurrent digestive disorders: bloating, constipation, diarrhea, abdominal pain, reflux, irritable bowel syndrome, inflammatory diseases of the digestive tract;
- Unexplained weight variations (gain or loss), without notable changes in diet or physical activity;
- Poor quality sleep: frequent nocturnal awakenings and/or a feeling of not having recovered when waking up;
- Labile mood: irritability, anxiety, low morale or depressive tendency… which may be linked to inflammatory mediators;
- Repeated infections (colds, sinusitis, mycoses, cystitis, etc.) reflecting an overloaded or dysregulated immune system;
- Chronic skin problems (eczema, psoriasis, inflammatory acne, redness) which may reflect systemic inflammation;
- Chronic cough, slight difficulty breathing, wheezing, thick mucus, which may suggest inflammation of the respiratory tract;
- Frequent headaches or “brain fog” (difficulty concentrating, feeling heavy in the head), sometimes associated with chronic inflammation.
“If several of these signs persist for more than a few weeks, medical advice is recommended to seek a specific cause (inflammatory, metabolic, autoimmune disease, etc.)“, estimates the medical director of True Medical.
How to reduce inflammation on a daily basis?
While no magic trick exists, certain foods have the ability to reduce inflammation in the body by restoring acid-base balance.
“For this, I recommend adopting a “Mediterranean” type diet favoring fruits, vegetables, legumes, whole grains, olive oil, fatty fish, nuts and seeds, while increasing your consumption of foods rich in antioxidants and omega-3 such as berries, citrus fruits, green vegetables, spices and green tea,” recommends Dr. Gérald Kierzek.
Limiting sugar (especially all added sugars), sugary drinks, white flour, fast foods, fried foods, cold meats, excess red meats and ultra-processed products is also strongly recommended.
More generally, also think about:
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Move regularly:
ideally at least 150 minutes per week of moderate-intensity activity (brisk walking, cycling, swimming), with some muscle strengthening; - Get enough sleep (7 to 9 hours in adults) and maintain a regular sleep schedule;
- Reduce chronic stress : breathing, cardiac coherence, meditation, yoga, time spent in nature, pleasant activities;
- Avoid tobacco, limit alcohol, monitor your weight and blood pressure with his doctor.
“On the other hand, never start long-term anti-inflammatory treatment without medical advice, particularly in cases of chronic pain,” concludes Dr. Kierzek.
Often invisible, chronic inflammation acts like a smoldering fire, accelerating aging and increasing the risk of metabolic, cardiovascular or autoimmune diseases. Identifying its early signs allows you to act before it takes hold, particularly through simple lifestyle adjustments. But if several symptoms persist, medical advice remains essential to identify the cause and avoid any inappropriate treatment.