How to Fight Inflammation and Boost Your Immune System

The body is an amazing network of organs, muscles, ligaments, connective tissue, and above all–memory recall. Each one of your internal systems are a delicate network of these finely- tuned machines that know how to operate since birth. It’s only over the years, that humans get accustomed to poor nutrition, bad habits, and lack of education regarding how the body works and what it needs.

As society grapples with processed foods, germs that spread like wildfire, and an inability to contain viruses that attack our immune systems and hang on for dear life, it’s important to know how to shore up the walls of your human vessel and not allow inflammation to take hold. Learning more about what foods you need to eat and precautionary measures you need to take is the first step in warding off illness and having a life of overall wellness and energy.

What is chronic inflammation?

Chronic inflammation is your body’s process of fighting against things that can harm it–such as injuries, infections, and toxic substances–in an effort to heal itself. The inflammation is also referred to as slow, long-term inflammation lasting for prolonged periods of several months toyears. Generally, the extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.



● Body pain

● Chronic fatigue and insomnia

● Depression, anxiety and mood disorders

● Gastrointestinal complications like constipation, diarrhea, and acid reflux

● Weight gain or weight loss

● Frequent infections


Risk Factors Associated:

● Age: Increasing age is positively correlated with elevated levels of several inflammatory molecules. The age-associated increase in inflammatory molecules may be due to free radical accumulation over time and other age-related factors like an increase in visceral body fat.

● Obesity: Many studies have reported that fat tissue secretes multiple inflammatory precursors. In fact, the body mass index of an individual is proportional to the amount of pro-inflammatory responses secreted, which affects metabolism.

● Diet: A diet rich in saturated fat, trans-fats, or refined sugar is associated with higher production of pro-inflammatory molecules, especially in individuals with diabetes or overweight individuals.

● Smoking: Cigarette smoking is associated with lowering the production of anti- inflammatory molecules and inducing inflammation.

● Low Sex Hormones: Sex hormones like testosterone and estrogen can suppress the production and secretion of several pro-inflammatory markers and it’s known that maintaining healthy sex hormone levels reduces the risk of several inflammatory diseases.

● Stress and Sleep Disorders: Both physical and emotional stress is associated with the inflammatory release of cell proteins that signal danger. Stress can also cause sleep disorders. Since individuals with irregular sleep schedules are more likely to have chronic inflammation than consistent sleepers, sleep disorders are also considered as one of the independent risk factors for chronic inflammation.


As chronic inflammatory diseases are the most significant cause of death in the world, the World Health Organization (WHO) ranks chronic diseases as the greatest threat to human health. Following are some specific chronic inflammation-related diseases:

1. Diabetes

2. Arthritis and Joint Disease

3. Cardiovascular Disease

4. Allergies

5. Obstructive Pulmonary Disease


So what can be done?

The first step would be to take stock of what foods you’re eating, whether you’re in an environmentally-polluted area, and the types of movement you can do to create a healthy exercise regimen. There’s also supplementation that helps to improve leaky gut syndrome and not allow harmful substances to enter your body.

The intestinal lining is what determines the various substances that can enter your bloodstream from the digestive tract. If your gut is healthy, the intestines are resistant to toxic substances. What causes leaky gut syndrome is an increase in intestinal vulnerability where the harmful substances may begin to leak through the intestinal wall and into the bloodstream.

Because leaky gut syndrome has been associated with many chronic inflammatory conditions, it’s vital to speak with your dietitian and find out which types of foods and supplementation are adequate in minimizing the effects. The chronic conditions that bring about leaky gut syndrome are:

● Food sensitivities

● Skin conditions

● Autoimmune diseases

● Mental health issues


There is promise, however, in treating leaky gut syndrome, and specifically through the proper nutrients and supplements.

In Summary

It’s important to understand the sources of your chronic inflammation and how to manage it. It’s also worthy to note that inflammation is part of your body’s healing process, yet in reducing your risk of long-term damage once the inflammation becomes chronic, this is where a wealth of options becomes your ally. What you eat can play a crucial role in fighting the pain.

Consider food choices that are high in antioxidants, such as kale, spinach, blueberries, tomatoes, fatty fish (sardines, salmon, mackerel), nuts, and cherries. These are but a few of the highest quality foods that can help your system get back on track and avoid any long-term effects of chronic inflammation.

Also, keep a healthy body weight, avoid smoking, and reduce your stress levels. Each of these factors are instant wellness warranties that keep your life running smoothly and avoiding diseases and illnesses at all costs.

IMPORTANT: This written material has been prepared based on sources which you provided. Neither Flocksy nor the creative who wrote the copy makes any claims whatsoever as to the accuracy of the information contained within, and they are not responsible for any legal or financial difficulty resulting from the use of this written material. We encourage you to review it thoroughly before disseminating it or using it in trade.




                                                              Ashley King, personal fitness coach, fitness app for women
Ashley King is an online personal trainer and accountability coach who specializes in helping women sculpt their bodies. Her specialty is booty sculpting glute workouts for women. Fifteen years of weightlifting and personal training has made her an expert in tackling major problem areas like the back of the legs and bottom of the booty. She listens to her clients’ pain points and sets them on the right track for success.

To find more total-body workouts and nutrition tips, check out my Instagram @ashleykingfitness