Inflammation: How to Spot It and What You Can Do Now

Inflammation is your body’s alarm system — it helps heal cuts and fight infections. But when that alarm stays on too long, it can cause ongoing pain, stiffness, fatigue, or mood changes. Knowing the difference between helpful, short-term inflammation and harmful, chronic inflammation makes it easier to pick the right actions fast.

Acute vs chronic: quick signs to watch for

Acute inflammation shows up fast after an injury or infection. You’ll often see redness, heat, swelling, pain, and sometimes loss of function around the affected area. This kind of inflammation usually settles in days to weeks.

Chronic inflammation builds slowly and may not be obvious. Symptoms can be low-level joint pain, ongoing fatigue, digestive changes, or unexplained weight shifts. If you’ve had ongoing aches or low energy for weeks to months, consider that chronic inflammation might be involved.

When do you need medical help?

See a doctor if you have a high fever, severe pain that won’t ease, sudden swelling, trouble breathing, or signs of infection like spreading redness or pus. Also talk to a healthcare provider if you have persistent symptoms lasting several weeks, new unexplained weight loss, or if over-the-counter treatments don’t help.

Short-term home care works well for many flare-ups. Rest the injured area, use ice for the first 48 hours if swelling is present, then switch to gentle heat to relax muscles. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can reduce pain and swelling when used as directed. Always follow dosing instructions and check with your doctor if you have heart, kidney, or stomach issues.

Small daily habits make a big difference for long-term inflammation. Eat more vegetables, berries, whole grains, and fatty fish. Reduce processed foods, excess sugar, and trans fats. Aim for regular sleep and manage stress with short walks, deep breathing, or brief stretching sessions. These changes lower inflammation over time and improve energy and mood.

Exercise helps, but pick the right amount. Moderate activity like brisk walking, cycling, or swimming three to five times a week supports the immune system and reduces inflammatory markers. If joints hurt, low-impact options and proper warm-up matter more than intensity.

Supplements and topical options can help some people. Omega-3 fish oil, vitamin D if you’re low, and topical anti-inflammatories may offer relief. Talk to your clinician before starting anything new, especially if you take prescription meds.

Keep a simple symptom log: note what hurts, when it started, what helps, and what makes things worse. That record makes doctor visits more useful and helps you spot patterns tied to food, sleep, or stress. Remember: inflammation is a signal. With focused steps and smart medical help when needed, you can turn that signal off and feel better.