Dr Vix Tips on Inflammation

Chronic Inflammation: What Is It and Top Tips to Reduce It

What is Chronic Inflammation?

Chronic inflammation is a persistent, low-level response by the immune system that can last for months or even years. Unlike acute inflammation—which is a short-term, protective reaction to injury or infection—chronic inflammation can silently damage tissues and organs over time. It is now recognised as a root cause of many age-related diseases, including heart disease, diabetes, arthritis, and certain cancers.

Common Signs of Chronic Inflammation:

- Ongoing tiredness

- Aches and pains

- Brain fog

- Digestive issues

- Skin problems

- Poor sleep

What Causes Chronic Inflammation?

- Diets high in ultra-processed foods, sugars, and unhealthy fats

- Chronic stress

- Poor sleep habits

- Sedentary lifestyle

- Environmental toxins

- Ongoing infections or untreated health issues

Top Tips to Reduce Chronic Inflammation

1. Prioritise Whole, Nutrient-Dense Foods

   - Fill your plate with vegetables, fruits, whole grains, lean proteins, and healthy fats (such as omega-3s).

   - Limit ultra-processed foods, sugary snacks, and refined carbohydrates.

2. Get Tested for Inflammatory Markers

   - Personalised, test-based nutrition (such as BalanceTest) helps to identify your unique needs and track your progress.

3. Supplement Wisely

   - Consider targeted supplements: Omega-3 (for brain, heart, and joint health), gut health blends (like Zinobiotic), and immune support as recommended by your practitioner.

4. Move Your Body Regularly

   - Aim for at least 30 minutes of moderate-intensity exercise on most days.

   - Mix cardiovascular, strength, and flexibility exercises.

5. Prioritise Restorative Sleep

   - Aim for 7–9 hours of quality sleep each night.

   - Create a regular bedtime routine and minimise screen time before bed.

6. Manage Stress Proactively

   - Practise mindfulness, deep breathing, or meditation.

   - Seek support from friends, family, or professionals when needed.

7. Optimise Your Gut Health

   - Eat a diverse range of fibre-rich foods.

   - Consider probiotic and prebiotic supplements if recommended.

8. Explore Innovative Health Tech

   - Devices like Nurosym (vagal neuromodulation) may support inflammation reduction and overall wellbeing.

9. Avoid Environmental Toxins

   - Minimise exposure to pollution, cigarette smoke, and harmful chemicals at home and work.

10. Regular Check-Ins with a Healthcare Professional

    - Partner with your doctor or wellness expert to monitor your progress and adjust your plan as needed.

For more personalised advice, book a consultation at drvixmanning.com or connect via Calendly.

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