Silent inflammation could be damaging your body — and 5 habits may help keep it in check

Inflammation is a natural immune response that helps protect the body from injury and infection, but chronic inflammation can damage healthy tissues and contribute to serious diseases.(iStock)

LaValle first pointed to the gut-immune-brain connection — the communication between gut microbes, the immune system and the central nervous system — as one pathway that can influence the body’s inflammatory response.

Beyond gut health, he said several everydaylifestyle factorscan play a role in preventing chronic inflammation.

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No.1: Manage stress

Managingstress and anxietycan help support the gut-brain connection and keep inflammation in check, according to LaValle.

He pointed to cortisol, a hormone released in response to stress, which he said can “wreak havoc on your chemistry” when levels remain elevated.

Stress can “wreak havoc on your chemistry,” the expert warned.(iStock)

Chronic stress can also affect the intestinal barrier, potentially allowing substances that would normally remain inside the gut to pass through more easily, LaValle said.

This increased intestinal permeability is sometimes called “leaky gut.”

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“So, it turns out that if I’m stressed out a lot, I can be more prone toirritable bowel,” LaValle said, as stress can trigger or worsen digestive symptoms in some people.

No.2: Watch for food triggers

Diets high in sugar, fat andultraprocessed foodscan also affect gut health.

Paying attention to which foods trigger certain symptoms may help identify potential food sensitivities or intolerances, LaValle noted.

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Paying attention to what kinds of food trigger certain reactions or sensitivities may help signal what is causing inflammation in the body.(iStock)

Symptoms such as bloating, rashes or discomfort after eatingcertain foodsmay signal a food-related reaction, although they can have other causes.

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Certain medications, including antibiotics, may also alter the gut microbiome, but their effects vary depending on the drug and the individual, the expert said.

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No.3: Keep blood sugar in check

Maintaining healthy blood sugar levels is another important factor in managing inflammation, according to LaValle.

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Maintaining healthy blood sugar levels is another important factor in managing inflammation.(iStock)

LaValle noted that conditions such asdiabetesand insulin resistance are often associated with chronic inflammation.

Research suggests that GLP-1 medications, commonly prescribed for type 2 diabetes and obesity, may have anti-inflammatory effects, while scientists are investigating other potential benefits beyond weight loss and blood sugar control.

No.4: Be aware of environmental exposures

The “exposome,” or theenvironmental exposurespeople experience throughout their lives, can influence inflammation and the risk of chronic disease, according to the National Institutes of Health.

Microplastics could trigger inflammation signaling, according to the expert.(iStock)

LaValle pointed to emerging research on how environmental exposures — including “forever chemicals,” microplastics, metals and pesticides — may affectweight, blood sugar regulation and other aspects of health.

“A lot of us don’t think about that kind of impact on our health and how that could trigger inflammation signaling,” he added.

No.5: Don’t over-train

Regular exercisesupports overall health, but intense workouts without adequate recovery time can put additional stress on the body, LaValle cautioned.

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“You’re not getting a good enough recovery,” he said.“You’re training hard.And, in fact, you might be training hard every day to lower that cortisol, but you’re not getting good recovery.And that could lead to silent inflammatory signaling as well.”

Anyone who is concerned about chronic inflammation or is experiencing persistent symptoms shouldconsult a doctorto determine the underlying cause and appropriate treatment.