{"id":20797,"date":"2025-11-17T03:00:00","date_gmt":"2025-11-16T19:00:00","guid":{"rendered":"https:\/\/pah.lightflex.com.my\/?post_type=article&#038;p=20797"},"modified":"2025-12-14T23:31:11","modified_gmt":"2025-12-14T15:31:11","slug":"lifestyle-and-chronic-inflammation","status":"publish","type":"articles","link":"https:\/\/pah.com.my\/id\/articles\/lifestyle-and-chronic-inflammation\/","title":{"rendered":"Lifestyle and Chronic Inflammation"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/pah.lightflex.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-1024x683.jpg\" alt=\"\" class=\"wp-image-20798\" srcset=\"https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-1024x683.jpg 1024w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-300x200.jpg 300w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-768x512.jpg 768w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-1536x1024.jpg 1536w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/close-up-man-suffering-from-pain-hand-wrist-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is inflammation?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inflammation is part of the body&#8217;s natural defence system. The immune system is activated by anything foreign or harmful, such as a microbe, chemical or pollen. This triggers the inflammatory process to remove foreign material and begin healing.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inflammation can be either acute or chronic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Acute Inflammation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tissue damage due to trauma, infection by microbes, or toxins can cause acute or short-term inflammation. You may have experienced one or more of the four signs of inflammation: redness, swelling, pain and heat.&nbsp;It starts rapidly, becomes severe in a short time and symptoms may last for a few days, for example, a sore throat or a cut on your skin. &nbsp;Acute inflammation is your body\u2019s natural response to illness, injury or infection and usually resolves on its own.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chronic Inflammation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chronic inflammation is a long-term inflammation lasting for prolonged periods of several months to years. It can occur even when your body is not under threat by a foreign invader or when there\u2019s no injury.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s when inflammation can become problematic. Chronic inflammation may trigger our immune system to attack healthy organs and tissues, and is linked to a wide variety of diseases including cancer, heart disease, diabetes, autoimmune disorders, and inflammatory bowel disease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Some lifestyle factors also contribute to chronic inflammation for example:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1.&nbsp;&nbsp;&nbsp; Chronic stress<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2.&nbsp;&nbsp;&nbsp; Overweight and obesity<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3.&nbsp;&nbsp;&nbsp; Smoking<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4.&nbsp;&nbsp;&nbsp; Drinking alcohol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5.&nbsp;&nbsp;&nbsp; Eating an unhealthy diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foods that cause inflammation:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Red meat and processed meat- bacon, sausage luncheon meat, steak. Cooking&nbsp;red&nbsp;meat&nbsp;over&nbsp;high&nbsp;heat&nbsp;can&nbsp;release&nbsp;carcinogenic&nbsp;compounds&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Refined carbohydrates &#8211; cakes, pastries, white bread<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Deep fried foods- French fries, fried chicken<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sugar-sweetened beverages<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Trans fats, found in margarine, shortening<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Ultra-processed foods<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Bottled sauces and dressings \u2013 contain trans fats and sugar &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There isn\u2019t a specific anti-inflammatory diet, but a healthy eating pattern can help to lower inflammation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Anti-inflammatory foods:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; berries and cherries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; fatty fish, such as salmon or mackerel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; broccoli<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; avocados<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; green tea<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; mushrooms<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; spices for example turmeric, ginger, and clove<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00b7&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; tomatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tips to lower inflammation:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1.&nbsp;&nbsp;&nbsp; Choose healthy cooking methods such as steaming, boiling, stewing, braising or quick stir-frying, instead of grilling or deep frying<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2.&nbsp;&nbsp;&nbsp; Avoid ultra-processed foods and eat more whole foods<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3.&nbsp;&nbsp;&nbsp; Eat a variety of plant foods ( vegetables, fruits, whole grains, seed and nuts, legumes)&nbsp; \u2013 they contain polyphenols which help protect the body from inflammation<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4.&nbsp;&nbsp;&nbsp; Eat gut-healthy foods- having a plant-based high-fibre diet, and some fermented foods with live culture will keep your gut microbiome healthy, they will help to fight off inflammation<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5.&nbsp;&nbsp;&nbsp; Quit smoking<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6.&nbsp;&nbsp;&nbsp; Limit or avoid alcohol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7.&nbsp;&nbsp;&nbsp; Practice stress management techniques&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">8.&nbsp;&nbsp;&nbsp; Maintain a healthy weight<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">9.&nbsp;&nbsp;&nbsp; Have adequate and quality sleep<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10. Stay active and exercise regularly<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"author":5,"featured_media":20798,"template":"","format":"standard","tags":[281],"article-tag":[448],"class_list":["post-20797","articles","type-articles","status-publish","format-standard","has-post-thumbnail","hentry","tag-healthylifestyle","article-tag-healthylifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lifestyle and Chronic Inflammation - Penang Adventist Hospital<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pah.com.my\/id\/articles\/lifestyle-and-chronic-inflammation\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lifestyle and Chronic Inflammation - Penang Adventist Hospital\" \/>\n<meta property=\"og:description\" content=\"What is inflammation? 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