Beyond diet: unraveling the hidden causes of inflammation in your body

While we naturally put our diet through scrutiny the moment we feel lethargic or bloated, there are several other triggers, according to experts 

We live in a society where weight loss is highly lauded and weight gain is highly pilloried. So, it doesn’t come as a surprise that actor Vidya Balan’s recent weight loss emerged as the buzziest conversation during the promotions of her film release in late 2024. In an while talking about her longstanding struggle with her weight, she revealed how a Chennai-based nutrition group called Amura helped her identify that it was nothing but inflammation that was making her body resist all her efforts to get fitter and healthier. 

To set the record straight, inflammation isn’t the villain it is made to be—it’s “a blanket term for the body’s response to any injury or harm,” says Dr Sandeep Yadav from the Department of Rheumatology at Mumbai-based PD Hinduja Hospital. From the swelling that occurs around bruises to the puffiness we spot around our eyes and the water retention in the body, they are all ways of how external inflammation manifests itself. Inflammation, however, obstructs good holistic health when it’s chronic or internal, and hence, at times, undetectable. While the food you are consuming is the first and most obvious thing to question, there are several other sources of inflammation that originate in our surroundings as well as our day-to-day routines. We reach out to medical experts to decipher when inflammation becomes perilous, its lesser-known triggers, and ways to prevent it.

What do stages of inflammation inside the body look and feel like?

“Inflammation simply means that your body is under stress, but metabolically speaking, it has far greater ramifications as it is linked to the hormones, chemicals and neurotransmitters [in the body],” says Rucha Mehta, an Ahmedabad-based endocrinologist. While Anuja Raniwala, a breast cancer surgeon, touts acute inflammation as “a very important process to maintain the homeostasis of the body”, chronic inflammation is the real red flag. “In such cases, the inflammatory process does not end when it should, or may begin even when there is no infection or injury, making individuals susceptible to diabetes, cancer, a whole lot of autoimmune disorders affecting the brain in the form of anxiety or depression, chronic gut complexities, liver issues like non-alcoholic steatohepatitis (NASH), or Alzheimer’s disease,” she says. 

While external inflammation is easy to detect, internal inflammation often goes under the radar. “Symptoms of inflammation can mimic an underlying systemic disease such as hypothyroidism or low thyroid levels, a vitamin deficiency or any other autoimmune disease, and hence may be hard to diagnose,” points out Mehta. However, being wary of the underlying symptoms is key to rule out potential inflammation in its early stages. Symptoms of inflammation are multifaceted, shares Yadav. “They may be local, systemic or organ-specific. Or, they may be more generalised, like fever, weight loss, decreased appetite, fatigue, and multiple body aches,” he says. “Other factors may also contribute to these symptoms, including weight gain, inactivity, nutrient deficiencies or dehydration, which may lead to cramps and muscle discomfort. It is essential to understand that inflammation typically causes weight loss, not weight gain.” 

Citing the difference between inflammation and weight gain, Samreedhi Goel, a Mumbai-based nutritionist, says, “Anything from water retention to gastric issues, severe indigestion repeatedly to rashes, allergies and autoimmune disorders and disturbed sleep could be symptoms of inflammation—but do not self-diagnose. Usually, doctors run blood tests like for CRP (C-Reactive Protein) or an ESR (Erythrocyte Sedimentation Rate) to figure it out.” Raniwala adds, “Weight loss and weight gain may not be direct signs of inflammation, but an imbalance in the supply and demand of calories is the first probable cause.”

The causes of inflammation in are numerous—beyond your food 

From caffeine to alcohol, sugar to meat, there’s a long list of food items that spawn inflammation in the body. Naturally, we put our diet through scrutiny the moment we feel lethargic, drowsy, or bloated—all common signs of inflammation. However, it’s a myth that the food you’re consuming poses a sole threat of inflammation. “Besides the food you consume, lack of sleep, mental stress, ageing, menopause, and obesity are common physiological reasons for inflammation,” shares Mehta. But some of the little habits we follow in our daily lives can be equally significant toward triggering inflammation.

Allergens, whether internal or external, can significantly influence inflammation in your body. “Some people are more sensitive to specific triggers of inflammation. For example, pollen, pollution or particular foods,” says Yadav. “For someone allergic to pollen, exposure to dust or air pollution can irritate their airways, leading to chronic airway inflammation. In case of food allergies, people experience itching, skin rash, and wheals.” It’s crucial to identify and avoid any known allergens to mitigate their inflammatory effects. 

With air pollution across India  getting worse, and the air quality index hitting a new low every day, individuals who aren’t sensitive to dust and pollen may also face challenges. “Through exposure to harmful particles and chemicals in air, water, and soil, pollution can be a major cause of inflammation. Fine particulate matter (PM2.5), nitrogen oxides, and ozone irritate the respiratory system, causing lung inflammation. Contaminants like heavy metals, pesticides, and industrial waste disrupt cellular function and provoke chronic inflammation. Polluted water can harm the gut microbiome, a critical regulator of immune responses,” shares Mehta.

Ditching the outdoors to keep away from pollution may seem unfeasible for many; however, being mindful of the bottles and cookware we’re storing and preparing our meals in is doable, albeit rarely followed. The plastic bottles we consume water and other beverages in can sneakily become carriers of microplastics in the body, which, in turn, can cause inflammation. In a recent study conducted by Columbia University, researchers found 10 to 100 times more nanoplastics in plastic water bottles than in their previous study, with 110,000 and 370,000 nanoparticles of nanoplastics in such bottles. And, reusing these single-use plastic bottles only exacerbates the damage. “They don’t have a packing or expiry date, and are perpetually exposed to the sun during storage and transport,” says Goel. “Because of that heat, the microplastics from such bottles can get into the water, and once in your body, they can cause cellular damage leading to inflammation.” 

Non-stick pans and cookware are lined with Teflon,  which is made from  polytetrafluoroethylene (PTFE), a synthetic polymer, a type of plastic. Mehta informs that “when Teflon is heated above 450°F (232°C), it can release toxic fumes, including perfluorooctanoic acid (PFOA) that has possibly been linked to chronic low-grade inflammation”. These emissions can exacerbate inflammation due to the release of histamines. “It’s a good idea to replace the Teflon pans every few years, or when they get scratched,” advises Goel. 

Smoking cigarettes or vaping has a bad reputation for several reasons—add inflammation to the list. According to PubMed Central, smoking triggers an immunologic response to vascular injury, which is associated with increased levels of inflammatory markers, such as CRP and white blood cell count. Vapes, on the other hand, contain e-liquids that feature heavy metals, carcinogenic materials, flavouring substances, and chemicals like acrolein, diacetyl and diethylene glycol—all of which can make your body vulnerable to inflammation. 

Deficiencies of magnesium and vitamin B12 can also lead to chronic inflammation. “Magnesium is a healing and cooling micronutrient that supports the nervous system, lubricates the body and goes into the body’s deepest tissues. A lack of it, therefore, inhibits the repair and healing abilities of the nervous and immune systems,” says Nidhi Pandya, a certified Ayurvedic doctor from the US-based National Ayurvedic Medical Association. 

The psychological cause of inflammation: understanding stress and the body 

A balanced state of mind is essential to keep bodily disorders at bay, including inflammation. Mental distress, particularly from chronic stress, can initiate and intensify inflammatory processes. “Chronic stress has been shown to trigger and exacerbate inflammation through several mechanisms,” explains Dr Archana Singhal, a counsellor, family therapist, and founder of Delhi-based Mindwell Counsel. Initially, cortisol—the primary stress hormone—serves to reduce inflammation, however, with persistent stress, the body’s response alters significantly. This  prevents it from effectively regulating inflammation. This resistance results in sustained high inflammation levels, which are linked to a host of chronic conditions, notes Singhal.  This biological response underscores the importance of effective stress management as a critical factor in preventing chronic inflammation. Techniques such as mindfulness, regular physical activity, and adequate sleep are vital in helping mitigate the impact of stress on the body, thus reducing the risk of inflammation-related health issues.

How inflammation can put your overall health at risk

When there is inflammation, your body is constantly under a fight-or-flight mode.  “It feels threatened, affecting the blood circulation and thermoregulation of the body,” says Pandya. “The channels [in your body] get blocked, the body begins to house toxins, and the immune system fails to function properly,” she further explains, highlighting the relationship between inflammation and derailed head-to-toe health. 

When there is inflammation, your body is constantly under a fight-or-flight mode. “It feels threatened, affecting the blood circulation and thermoregulation of the body,” says Pandya. “The channels [in your body] get blocked, the body begins to house toxins, and the immune system fails to function properly,” she further explains, highlighting the relationship between inflammation and derailed head-to-toe health.

“Physically, chronic inflammation can lead to a pro-inflammatory state, accelerated atherosclerosis, and a higher probability of cardiovascular disease and diabetes. Mentally, it leads to persistent fatigue along with early ageing of the brain, leading to cognitive decline over time and increasing risk factors for diseases like dementia. Emotionally, low motivation and coping abnormalities, depression, and anxiety are common off-spins,” shares Yadav.  

Lifestyle adjustments to minimise inflammation

Simple lifestyle modifications can do wonders in eliminating inflammation from the body. “Stress management, exercising for at least 30 minutes daily to boost your immunity, reducing alcohol intake, and clocking sufficient sleep can be beneficial,” says Goel, emphasisng the importance of holistic health practices. Sharing some of her dietary tips to reduce inflammation, she adds, “Drop all processed foods, consume vitamin C-rich foods like citrus fruits, and make sure to eat a balanced diet with enough protein and fibre.”

Since there is no escaping pollution if you live in a metropolitan city, Raniwala recommends practical measures to mitigate these effects—wearing a mask outdoors, avoiding cardiovascular activity in highly polluted areas, and placing a natural air purifier indoors to reduce exposure to particulate and non-particle pollution. “Sound and light pollution may disturb one’s mental health, sleep, and circadian rhythm too,” she furthers, underscoring the need for sound sleep. “Emitting exposure to radiation and technological devices is also recommended.”

To manage chronic inflammation naturally from an Ayurvedic perspective, practices like Pranayam, consuming spices—not spicy foods—such as turmeric or dried ginger powder, supplementing your body with magnesium, consuming freshly cooked meals, and starting your day with a hearty and healthy breakfast can help,” concludes Pandya.

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