Health Wellness 11 Signs of Inflammation Not to Ignore, According to Doctors Your body might be sending you hints about your health. By Kirsten Nunez Kirsten Nunez Kirsten Nunez has been a health and fitness writer at Real Simple since 2021 and has been writing for nearly a decade. Real Simple's Editorial Guidelines Updated on August 14, 2024 Medically reviewed by Vivek Cherian, MD Medically reviewed by Vivek Cherian, MD Dr. Vivek Cherian, MD is an internal medicine physician, on-camera medical expert, and medical consultant who works to help brands like Real Simple remain abreast of current events as they relate to medicine and promote their audience's health and wellness. Learn More Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process When you think of signs of inflammation, what comes to mind? If you’re like most people, the word "inflammation" likely triggers thoughts of pain and irritation. And while this is certainly true, it only really applies to acute (short-term) inflammation. When inflammation becomes chronic—meaning it’s ongoing or long-term—it can cause some surprisingly vague symptoms, making them tricky to catch and identify. We consulted some experts on the signs and symptoms of inflammation, plus ways to manage it. William W. Li, MD is a physician and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. Benedict Ifedi, MD is a primary care sports medicine physician at Memorial Hermann Medical Group. What Is Inflammation? According to William W. Li, MD, physician and author, inflammation is often mistaken for something that’s undesirable in the body. However, it’s actually the body’s natural response to injury or infection, as it helps kill harmful bacteria and “clean out” debris to allow for healing, he explains (in biology, “debris” refers to the waste leftover after a cell is destroyed). The process involves the release of cytokines, or small proteins that regulate inflammation. This healing activity lasts for several hours or days before subsiding (for example, the temporary swelling that happens after you get a paper cut). Common Causes of Inflammation A research paper in Nature Medicine lists several common detrimental factors, including lifestyle and environmental factors, that can cause or contribute to chronic, systemic inflammation—things like: Untreated or chronic infections Physical inactivity Inflammatory diet Exposure to toxic pollutants Poor gut microbiome health Chronic sleep deprivation or disruption Prolonged social isolation and psychological stress But how do you know you're dealing with chronic inflammation to begin with? Keep an eye out for the following symptoms, the physical and mental signs of un-dealt-with long-term inflammation, as noted by medical experts. Types of Inflammation Inflammation is categorized into three different types: acute, subacute, and chronic. The basis for differentiating the different types is the time the inflammation lasts and how the body responds to it. Acute Inflammation Acute inflammation is short in duration—usually lasting a few hours to a few days—but it can be more severe on the pain scale than chronic inflammation. This type of inflammation is actually good for your body, as it's often a response to an immediate injury and signals that the body needs to release white blood cells to heal. Signs of acute inflammation include warmth, swelling, redness, and pain in the injured joints or tissue. Generally, acute inflammation can be managed with rest or ice, according to Benedict Ifedi, MD, primary care sports medicine physician. Subacute Inflammation Subacute inflammation is the period between when acute inflammation develops into chronic inflammation, which normally lasts two to six weeks. For example, if you injure yourself and get a bruise, that would be considered acute inflammation. However, if the bruise lasts longer than normal and extends into the two to six-week period, you're looking at subacute inflammation. This period is critical in determining whether the inflammation will resolve or whether it needs to be investigated as a more severe underlying issue that causes chronic inflammation. Chronic Inflammation If inflammation persists for longer than six weeks and does not go away, it turns into chronic inflammation. This happens when healing doesn’t fully finish, prompting the body to continuously produce cytokines, Li says. “When they’re released over a long period of time—think weeks, months, or even years—these cytokines damage organs,” he explains. Cytokine release can lead to a variety of chronic conditions, including cancer, inflammatory bowel disease, autoimmune conditions, diabetes, heart disease, dementia, and many more, depending on the organs involved, he says. Needless to say, chronic inflammation is more serious than the acute kind, and, therefore, it requires different treatment. Chronic inflammation might call for non-steroidal anti-inflammatory drugs (like ibuprofen) or steroid injections, says Ifedi. vorDa/Getty Images Chronic Inflammation Signs Chronic inflammation, caused by an underlying disorder or disease, can manifest in various ways, including fatigue, muscle weakness, and insomnia. However, there are measures you can take to combat inflammation, like eating right, exercising, limiting ultra-processed foods, and getting enough sleep. 01 of 11 You’re Constantly in Pain There are many reasons for body pains, from sitting at a desk all day to overdoing it at spin class. But if you’re experiencing persistent muscle, joint, or body pain without a specific cause, it might indicate chronic inflammation. This can happen when the body continuously produces inflammatory cells, which attack tissues and cause pain. The affected areas might develop swelling, redness, and loss of function, and they may feel warm to the touch, Ifedi says. 02 of 11 You’re Really Not Sleeping Well Chronic inflammation can also lead to fatigue and exhaustion, though the exact cause will depend on the underlying condition, Ifedi notes, and sometimes this fatigue is related to another symptom disrupting your sleep. For example, if your chronic inflammation is causing aches and pains, it can be difficult to get enough sleep. The pain can also mess with your ability to perform normal activities of daily living, resulting in lower endurance, says Ifedi. Worth noting: In some cases, chronic inflammation might actually be the result of sleep-related issues. According to the journal Frontiers in Neurology, inconsistent or poor-quality sleep disrupts your circadian rhythm, also known as your internal body clock. This can lead to higher levels of inflammation, potentially exacerbating the sleep issues listed above. Needless to say, inflammation and sleep are closely related, and any issues involving the latter may point to ongoing inflammation. 03 of 11 You’re Much More Irritable or Anxious Than Usual “The cytokines from chronic inflammation can [affect] the brain and neurotransmitters associated with mood and emotions,” Li says. For example, the cytokines can mess with the connections between neurons and the blood-brain barrier, according to the journal Frontiers in Psychiatry. “Chronic inflammation also disrupts your body’s ability to sleep, [which can lead] to impaired mood and exacerbate mental health conditions,” he adds, “Some mood signs of chronic inflammation include irritability, short temper, anxiety, agitation, anger, and depression.” 04 of 11 You’re Frequently Sick Although chronic inflammation is associated with recurrent colds, it doesn’t directly cause them. Instead, the underlying cause of the chronic inflammation—which, again, can involve a range of conditions—often comprises the immune system, increasing the risk of infections, Li says. Plus, the shift from acute to chronic inflammation can disrupt your immune response (i.e., your immune system’s ability to fight certain germs) and shake up normal cell functions, ultimately increasing your infection risk. 05 of 11 Your Digestive System Is Acting Up Another sneaky sign of chronic inflammation is persistent digestive issues. “The contents of your gut are sealed off from [the rest of] your body by a lining that acts as an internal wetsuit,” Li explains. “Chronic inflammation within the gut can weaken this lining, similar to perforating [a] wetsuit.” As a result, the contents can escape into the rest of the body and cause even more inflammation out of the gut. This can lead to GI complications such as abscesses, Li says, as well as diarrhea, constipation, and acid reflux, according to the National Library of Medicine. 06 of 11 You Keep Losing Your Balance If you are experiencing inflammation somewhere in your body, especially chronically, it can cause your body to react and attempt to get rid of the inflammation. Generally, this occurs when there is inflammation in the central nervous system as a result of autoimmune disease, neurodegenerative disease, and epilepsy. In its attempt to protect you from these diseases, your body basically "attacks" itself. When the nerves are attacked, signals have a harder time getting through to your body parts, which can cause balance problems. If you find yourself suddenly having balance issues, or if you have a slow onset of balance issues, you should schedule an appointment with your doctor. 07 of 11 You Experience Insulin Resistance Insulin is a hormone in your body that regulates sugar levels. Lower insulin leads to higher blood sugar, which can cause diabetes. Usually, insulin resistance has no symptoms, so you may only find out about the condition through a blood test. The way this happens is basically proteins called cytokines can inhibit insulin signaling in the organs. The inhibition leads to insulin resistance, which leads to more inflammation, and it repeats in a vicious cycle. See your doctor if you experience symptoms such as tingling in your extremities, increased thirst or dehydration, or fatigue, as these are all symptoms of insulin resistance. 08 of 11 You Feel Weak Inflammation can indicate to your immune system that something is amiss in your body. This can cause your immune system to send in reinforcements to attack what it perceives as disease in your body, without realizing that it's attacking the muscle tissue instead. The clinical term for the process is myositis, and it can occur in people who have lupus, rheumatoid arthritis, and other autoimmune diseases. 09 of 11 Your Lower Back Hurts Many people experience low back pain due to injury or age. However, autoimmune disorders, such as ankylosing spondylitis and psoriatic arthritis, can cause chronic hip and back pain and stiffness. The inflammation often presents first thing in the morning when you haven't been mobile for several hours. If you have persistent pain and stiffness in your lower back and hips, however, it's essential to see your doctor so they can rule out these autoimmune diseases. 10 of 11 You Keep Breaking out in Rashes When you experience systemic inflammation, your body may react by breaking out in a rash. Psoriasis and psoriatic arthritis are two conditions caused by inflammation (though scientists have not reached a consensus on what exactly causes them). However, rashes can also happen in individuals with lupus, severe cases of rheumatoid arthritis, and other conditions. 11 of 11 Your Lymph Nodes Are Swollen Many ailments can cause the 600-ish lymph nodes in your body to swell up, including colds, flu, and other run-of-the-mill maladies. These viral infections engage your immune system, which signals the nodes to swell up. Once the infection is gone, your lymph nodes should return to normal. If you notice that your lymph nodes are consistently swollen and tender, it could be a sign of unresolved inflammation somewhere in your body. How to Manage Chronic Inflammation If you think your symptoms are due to chronic inflammation, chat with your doctor. Remember, chronic inflammation is typically caused by an underlying condition—and the only way to know if you’re struggling with that is to get a medical diagnosis. What’s more, mitigating inflammation involves managing whatever condition is causing it in the first place. This might include specific therapies or medications, depending on your symptoms—which only a doctor can provide. If you’ve adopted healthy lifestyle habits but are still experiencing symptoms, be sure to see a doctor. Li suggests. “One simple blood test called CRP, which stands for C-reactive protein, can [determine] if inflammation is happening,” he says. From there, your doctor can help you create a management plan and suggest a specialist, depending on your symptoms. And in addition to your personal treatment plan, there are healthy habits you can adopt to help reduce and manage inflammation in your system: Eat Plenty of Fruits, Vegetables, and Fiber When it comes to managing chronic inflammation, eating a rainbow of plant foods is one of the best things you can do. They’re naturally anti-inflammatory due to their high content of polyphenols, or antioxidant compounds that lower inflammation in the body, Li says. “Fiber feeds your healthy gut bacteria, also called your microbiome. These bacteria help lower your body’s overall inflammation,” shares Li. High-fiber foods include fruits, vegetables, whole grains, and legumes like beans. Limit Sugary Foods and Alcohol Not only are ultra-processed foods stripped of healthy antioxidants and fiber, but they’re packed with artificial preservatives, sweeteners, coloring, and flavorings. According to Li, these chemicals can trigger inflammation in the body, so avoiding or limiting them is key. According to the Journal of Clinical Medicine, alcohol triggers an inflammatory response in the body. Think about when and where you can swap a cocktail for sparkling water or a mocktail, and drink minimally and mindfully to keep inflammation at bay. Stay Active and Get Good Sleep Regular exercise and a generally active lifestyle can help lower inflammation in the body, Li says. The weekly exercise recommendation for the average adult is 150 minutes of aerobic activity per week. With increased activity also requires increased rest. Although it’s easier said than done, prioritizing sleep is one of the best things you can do for managing chronic inflammation, as well. “Sleep lowers inflammation, especially brain inflammation,” Li says. Hydrate Dehydration can lead to problems for all of your body's major systems, including muscular, cardiovascular, nervous, and renal. When these systems don't function properly, inflammation is one of the results. Hydration is critical to keep all your bodily systems working at their highest level so you don't develop inflammation in the first place. 10 Worst Foods That Cause Inflammation, According to Nutrition Experts Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Talukder MA, Menyuk CR, Kostov Y. 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