Are You Destined for Illness?
There’s no question about the health crisis in our country. You might wonder: Am I bound to face health problems later in life, like so many others? Or maybe you’re already struggling with health issues and thinking, Is it possible to feel good again?
Without paying attention to our health, many of us are on a path that could lead to sickness. 92% of older adults in the U.S. have at least one chronic condition, and 77% have two or more! But while the odds can feel stacked against us, many chronic health issues—like cancer, Alzheimer’s, heart disease, and diabetes—are linked to a factor we can control: chronic inflammation.
What is Inflammation?
Inflammation is your body’s natural defense against harm, like an alarm that goes off when you sprain an ankle, scrape a knee, or get a bee sting. This quick-response system protects us, causing temporary swelling which keeps toxins from spreading and kicks off healing.
Normally, inflammation is a short-term process. Blood flow increases, toxins get flushed out, and damaged cells start to repair. Then, the swelling subsides, and things go back to normal. But what happens when this response never shuts off?
Chronic Inflammation
Here’s how chronic inflammation happens: Factors like stress, junk food, and poor sleep keep your immune cells busy. They work overtime to address the damaged cells, pathogens, and irritants brought in by these bad habits. This turns on the inflammatory response.
When these “offenders” keep coming into your body from bad habits, your immune system reacts by staying in a constant state of inflammation, like trying to deal with a never-ending swollen ankle. This prolonged inflammation can disguise itself as fatigue, digestive issues, frequent infections, or getting sick often.
Over time, this consistent inflammatory response wears down your body’s ability to heal and function properly, causing damage to major organs like the heart, brain, and digestive system. Eventually, it raises the risk of serious diseases, including heart disease, Alzheimer’s, and cancer.
Here’s a closer look at how chronic inflammation is linked to some major health issues:
Cancer: Chronic inflammation can prevent the body from eliminating abnormal cells, allowing them to multiply unchecked. It also promotes the formation of new blood vessels (angiogenesis), which supports tumor growth.
Heart Disease: Ongoing inflammation damages the lining of blood vessels, encouraging plaque buildup that increases the risk of heart disease—the leading cause of death in the U.S.
Brain Degeneration: Inflammatory molecules, called cytokines, damage brain cells and interfere with connections, leading to memory issues and conditions like Alzheimer’s.
What Fuels Chronic Inflammation?
A lifetime of bad habits involving diet, stress, sleep, and exercise drive chronic inflammation and the development of modern diseases. Here’s what not to do if you want to be among the few who stay free from chronic health issues as you age.
High Sugar Intake 🍭 Consistently high blood sugar damages blood vessels and tissues, triggering an inflammatory response.
Refined Carbohydrates 🍞 Foods like white bread and crackers spike blood sugar and insulin levels, fueling inflammation. These foods also lack fiber, which is essential for gut health and preventing a "leaky gut," where toxins enter the bloodstream, sparking inflammation.
Processed and Fried Foods 🍩 Trans fats and omega-6 fatty acids found in many processed and fried foods encourage inflammation, especially if omega-3 intake is low. The seed oils used in processed and fried foods also cause oxidative stress on cells, adding more inflammatory pressure.
Excessive Alcohol 🥃 Overuse of alcohol weakens the gut barrier, allowing harmful bacteria to enter the bloodstream, triggering an inflammatory immune response. Alcohol also strains the liver, leading to toxic byproducts and, ultimately, inflammation.
Lack of Physical Activity 💤 Inactivity disrupts immune regulation, so the immune system overreacts to minor threats, promoting inflammation.
Chronic Stress 😖 Chronic stress releases hormones like cortisol, which, over time, can disturb immune function and create inflammation.
Poor Sleep Habits 😴 Sleep regulates inflammation. With good rest, our bodies produce helpful anti-inflammatory cytokines. But lack of sleep can flip this balance, causing too many pro-inflammatory cytokines, fueling inflammation.
How to Fight Chronic Inflammation
One of the easiest, quickest changes you can make is to improve your diet by cutting out key culprits—added sugars, refined carbs, fried foods, and processed foods—and focusing on whole, unprocessed options. Here are some powerful anti-inflammatory foods to consider:
Omega-3 Fatty Acids 🐟 Cold-water fish like salmon, mackerel, and sardines are rich in omega-3s, which are powerful for fighting inflammation. For a quick and easy boost, I sometimes add sardines to scrambled eggs—it’s surprisingly tasty! If fish isn’t your thing, a high-quality omega-3 supplement with EPA and DHA (around 500 mg of each)can help. You can also find omega-3s in pasture-raised eggs, flaxseeds, chia seeds, walnuts, and leafy greens. Omega-3s also support brain, eye, heart, and immune health.
Onions 🧅 Quercetin, a compound found in onions, apples, and capers, is touted as one of the most powerful antioxidants to man. It is anti-inflammatory and has even been found to inhibit the growth of prostate and ovarian cancer. If you can, include onions on the menu daily. Try adding them in egg scrambles, beef dishes, and stir-fries.
Cocoa Powder 🍫 Cocoa powder contains polyphenols, which reduce inflammation by neutralizing free radicals from damaged cells, lessening the immune response. Additionally, they help improve blood flow to the heart and brain, reducing your risk of heart disease and neurogenerative disorders. Add some cocoa powder to your smoothies, yogurt, or oatmeal. 85% or higher dark chocolate is a great snack option too.
Fermented, fiber-rich foods: 🥣 Foods such as sauerkraut, kimchi, horseradish, yogurt, and kombucha contain a lot of fermented fiber which helps increase the population of beneficial bacteria in your gut, which outcompete the harmful bacteria that are prone to trigger an inflammatory response. Make it a habit to include one of these items in your diet. I love yogurt for a quick and filling snack.
Turmeric 🟠 Turmeric is chronic inflammation’s greatest enemy. Its active compound, curcumin, fights inflammation by blocking inflammatory molecules and signaling pathways that drive chronic inflammation. Overactive pathways like these are linked to many chronic inflammatory conditions. A study in Phytotherapy Research found curcumin as effective as a non-steroidal anti-inflammatory drug in reducing symptoms of rheumatoid arthritis—without the side effects commonly seen with NSAIDs. The best part? You don’t need much to feel the benefits; as little as 1/50th of a teaspoon daily over several months has shown health benefits.
Combine turmeric with black pepper to boost its potency by 2000%! I usually add turmeric and black pepper to my eggs each morning, and I love adding this combo to meat dishes, especially chicken!
Ginger 🟠 Gingerols, the potent compounds in ginger, work hard to reduce inflammation by blocking the production of pro-inflammatory chemicals in the body. Think of ginger as a natural immune “blocker” that helps keep your body’s immune response calm. Start using ginger as a go-to for natural relief and immune support—I think it tastes best in stir-fries, curries, and salads.
Teas 🍵 I think drinking herbal teas has been the cheapest and easiest way to add an anti-inflammatory kick to your diet. Drink a cup of tea with breakfast and one before you go to bed! I usually drink matcha tea in the morning and ginger tea at night. Chamomile tea is another great option before bed, as it’s known for its natural calming effects
Ginger Tea - Rich in gingerol, which reduces the production of pro-inflammatory cytokines. Good for muscle and joint pain, and also helps with digestive issues.
Green Tea - Has high levels of catechins, which also target and reduce inflammatory pathways and oxidative stress. Green tea has also been found to have the ability to repair damaged DNA!
Chamomile Tea - This tea has apigenin, an antioxidant that helps reduce inflammation and supports relaxation, which reduces inflammation by lowering stress. It is a great option to drink in the evening, which can help you get to sleep faster which reduces even more inflammation.
Lifestyle Factors to Pay Attention To
Movement 🏃 Moderate aerobic exercise, strength training, and even regular walks strengthen your immune system and lower inflammation. Whether it’s a walk, a gym session, a favorite sport, or yoga, daily movement helps guard against diseases that tend to creep in as we age. Aim to make some form of movement a part of your everyday routine! I enjoy walking to the gym and getting a lift in. I also try to play basketball a few times per week!
Sleep 🛌 Quality sleep helps reduce inflammation. What has helped me is sleeping in a cooler room, sticking to a consistent bedtime, turning off electronics one hour before bed, and waking up when the sun rises. Try implementing a consistent wind-down routine before bed. Mine is simply some light stretching and reading a relaxing book. If you do the same thing every night before bed, tiredness will usually ensue quickly,
Stress Management 😌 If you’re thinking, this is a lot to take in, I get it. Honestly, I don’t always put stress management at the top of my priorities. Balancing the elements of a healthy lifestyle can be challenging and time-consuming. But remember: don’t let perfect be the enemy of good. If I only manage to journal or meditate once a week, that’s still progress. Incorporating these practices into a busy life can be tough, but it’s worth putting in the effort. When I have the time and motivation, my favorite ways to manage stress include meditating, journaling, going for a walk, or shooting hoops. Find what works best for you!
So, are you destined for a lifetime of illness? Not at all. You can take control of your destiny today by making better choices. While chronic inflammation may seem inevitable with age, it’s the small, everyday actions that fuel it. By focusing on intentional changes in diet, movement, stress management, and quality sleep, you’re building resilience and laying a foundation for a life free from chronic disease. Commit to these efforts, and you could be part of the 8% who stay healthy and strong as they age. Isn’t that what you want instead?
Main Takeaways:
Chronic inflammation is the driving force behind many diseases Americans face later in life.
It happens when we repeatedly hurt our bodies with bad habits.
By making small lifestyle adjustments—like choosing better foods, moving regularly, and managing stress—we don’t have to become sick as we age.
Start adding turmeric and black pepper to your diet daily.
Herbal teas are an affordable, easy, and effective way to help combat chronic inflammation.
Don’t let perfect be the enemy of good. Do your best within your budget, schedule, and resources. Don’t let stress about perfection end up causing more harm than an occasional compromise.
