To a certain extent, inflammation is normal; it’s your body’s natural reaction to pain and injury. However, when inflammation becomes chronic, it can do long-term damage to your health. Knowing the warning signs of chronic inflammation so you can make efforts to mitigate the issue before it gets worse is an important part of keeping your body in great shape.
To shed some light on a few of the most common giveaways that you may be experiencing chronic inflammation, we checked in with Dr. Leonard Leng, Medical Director at ATA Medical in Singapore. From persistent fatigue to poor gut health, find six concerning signs below.
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1. Persistent Fatigue
Feeling tired and drained all the time, even when you're getting eight hours of sleep each night? Dr. Leng says chronic inflammation could be to blame. "Chronic inflammation can disrupt normal cellular energy production, leaving individuals feeling constantly drained despite rest," he says. Over time, your low energy levels could impact everything from mood to immunity.
2. Aches and Pains
If you're experiencing seemingly random muscle soreness or lingering joint pain, this is a major red flag for your body—and could be a sign of chronic inflammation. "Low-grade inflammation often manifests as ongoing muscle or joint pain not linked to injury or overuse," Dr. Leng explains. This discomfort may come and go but often becomes a chronic issue if left unaddressed.
3. Brain Fog
We're all familiar with brain fog—but if you're finding it consistently difficult to focus and your thoughts are sluggish on a regular basis, it may be time to look for the root cause. "Trouble concentrating, poor memory, or feeling mentally sluggish may stem from inflammatory cytokines affecting brain function," says Dr. Leng. Inflammation in the brain can interfere with neurotransmitter balance and neural communication.
4. Digestive Issues
Your gut health plays a role in nearly every area of your wellbeing, and the quality of your digestive system can tell you a lot about the rest of your body. If you're regularly experiencing gas, bloating, or other irregularities, you may be suffering from chronic inflammation. "Bloating, gas, or irregular bowel habits can signal inflammation in the gut—often tied to poor diet or microbiome imbalance," he notes. Chronic inflammation in the digestive tract is also linked to conditions like IBS or leaky gut.
5. Unexplained Weight Fluctuations
If the number on the scale seems to go up and down without any obvious cause, your metabolism could be inflamed, Dr. Leng warns. "Inflammation can impair metabolism and insulin sensitivity, contributing to either weight gain or loss without obvious cause." This hormonal disruption can make it difficult to maintain a healthy weight.
6. Skin Problems
Breakouts? Rashes? Dryness? Your skin can tell you a lot about what's going on inside your body—including inflammation. "Conditions like acne, eczema, or rashes may reflect systemic inflammation showing up at the skin level," he explains. Because the skin is the body’s largest organ, it's often one of the first places chronic inflammation reveals itself. So don't ignore it!
How to Lower Inflammation
If you're experiencing any of these issues and are concerned about inflammation, the good news is that there are plenty of simple ways to keep inflammation at bay and improve your health.
"One of the most practical tools is regular physical activity,” Dr. Leng says. “I personally advocate for what I call ‘exercise snacks’—brief, manageable bouts of movement throughout the day. Stretching for a few minutes, taking short walks, or climbing stairs helps break up sedentary periods and gently lowers inflammation over time," Dr. Leng tells us.
He also recommends:
- Eating an anti-inflammatory diet focused on whole foods, healthy fats (like omega-3s), and fiber-rich vegetables
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Prioritizing quality sleep: Aim for 7–9 hours per night
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Managing stress with mindfulness, breathing exercises, or hobbies
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Addressing underlying health risks like obesity, high blood sugar, and smoking
If you follow these tips, you'll be on your way to greater wellbeing in no time.
