It could be more than just stress. If these symptoms sound familiar, recall our last blog about inflammation—these everyday aches might be your body’s subtle signal of something deeper.
We learned that inflammation can be both a powerful ally for healing and a hidden enemy when it lingers too long. In other words, it can be both friend and foe.
Symptoms of Inflammation
So, what are some telltale signs your body might be inflamed?
Acute Inflammation often appears right at the spot you’ve injured.
You might see red or discolored skin, feel mild pain or tenderness, and notice swelling or warmth. Sometimes, it can limit your movement a bit (like a stiff knee), but it’s usually your body’s quick fix and tends to resolve once the injury heals.
Chronic Inflammation, on the other hand, can be more subtle and widespread.
It may show up as persistent belly or chest discomfort, ongoing fatigue or insomnia, a lingering fever, joint stiffness, or skin issues like rashes and mouth sores.
Some people also notice mood changes, digestive troubles, unexpected weight fluctuations, or frequent infections. Since these symptoms can be scattered or mild at first, it’s easy to overlook chronic inflammation as the underlying cause.
Overusing the Fire Extinguisher: The Hidden Dangers of Long-Term Anti-Inflammatory Medicines
People often turn to over-the-counter or prescription drugs like NSAIDs and steroids for quick relief from inflammation.
Imagine using a fire extinguisher for every tiny spark in your home. You’d put out the fire, but you’d also make a huge mess.
That’s what can happen if you rely too much on anti-inflammatory drugs like NSAIDs or steroids!
They’re great for quick relief, but using them for a long time can lead to serious problems. NSAIDs can raise the risk of stomach ulcers, kidney issues, and heart problems.
Steroids can weaken your immune system, disrupt hormones, and even cause bone loss. Use them wisely, or risk turning a small spark into a raging fire—keep that extinguisher for real emergencies, and your body will thank you.
Role of Diet, Lifestyle, and the “Second Brain”
But remember, prevention is often better than cure.
Rather than constantly reaching for meds, a balanced lifestyle can tap into your body’s natural defenses—especially through your gut, often called the “second brain” because it houses trillions of microbes that influence everything from immunity to mood.
In 2020, the Malaysian Ministry of Health released updated dietary recommendations highlighting that diets rich in fibre (fruits and vegetables) and whole grains help maintain a healthier gut microbiome, which can dial down chronic inflammation.
Meanwhile, a 2022 review in Nutrients underscores that combining a healthy diet with regular physical exercise leads to a more balanced gut microbiome, ultimately supporting healthier inflammatory responses.
When your gut is in good shape, it sends “cool down” signals to the rest of your body—helping you stay on the winning side of inflammation.
Ahh, some extra gut-loving tips beyond the usual formal advice—because your microbiome deserves the best:
- Load up on probiotics and fermented foods – Think yogurt, kimchi, kefir, and sauerkraut. Your gut bacteria will throw a party.
- Keep stress in check – Chronic stress messes with your gut. Breathe, take breaks, and unwind. Your digestion depends on it.
- Go for healthy fats – Your body thrives on fat-soluble vitamins A, D, E, and K, found in foods like salmon, avocados, nuts, and olive oil. These nutrients support overall health and help keep inflammation in check. (P/S: Especially vitamin E… you’ll know why later. 😉)
The Unsung Hero: Tocotrienols
We’ve hinted at the power of fat-soluble vitamins (A, D, E, and K)—but there’s a hidden gem in the vitamin E family that doesn’t get enough spotlight: tocotrienols.
Often overshadowed by the more common tocopherols, tocotrienols pack a potent anti-inflammatory punch.
In our previous blogs, we explored how these “superheroes” can help calm chronic inflammation, support heart health, and even aid brain function.
Think of them as an underrated hero in your wellness arsenal, quietly working behind the scenes to keep your body’s “fire” under control.
If you want a deeper dive, check out this blog post from us for more on tocotrienols’ anti-inflammatory benefits.
References:
- Cleveland Clinic. (n.d.). Inflammation. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
- Ministry of Health Malaysia. (2024). Malaysian Dietary Guidelines 2020 (12 Mac 2024). [PDF file]. https://hq.moh.gov.my/nutrition/wp-content/uploads/2024/03/latest-01.Buku-MDG-2020_12Mac2024.pdf
- Zhao, X., Li, J., & Wang, Y. (2022). Combined physical exercise and diet: Regulation of gut microbiota to prevent and treat metabolic disease: A review. Nutrients, 14(22), 4774. https://doi.org/10.3390/nu14224774
- EatingWell. (n.d.). Does inflammation harm your gut health? https://www.eatingwell.com/does-inflammation-harm-your-gut-health-8715529
