7 signs you are suffering from inflammation

4. WEIGHT GAIN Obesity itself can cause inflammation, since excess calories in the body stored within fat tissue can kick off the activation of immune cells. Over time, being in this

metabolic inflammatory state causes other related conditions, such as high blood glucose levels, high cholesterol and elevated blood pressure, Shmerling says. While excess weight anywhere

isn’t good, it’s particularly concerning if it’s clustered around your belly; this type of fat, known as visceral fat, pumps out immune system chemicals called cytokines that ramp up

inflammation and raise the risk of cardiovascular disease. The good news is that many of these inflammatory markers can be changed through diet, says Shmerling, who notes that the

Mediterranean diet — rich in fruits, vegetables, whole grains, beans, nuts and healthy fats from sources like olive oil and fatty fish — is the most recommended. One 2018 study published in

the journal _Nutrients_ found that people who followed this type of plan had lower blood levels of inflammatory substances such as c-reactive protein.  Another good way to reduce

inflammation — and lose weight in the process — is exercise. A 2021 study published in the journal _Gut Microbes_ found that people who did 15 minutes of muscle strengthening exercises

every day for six weeks had lower levels of inflammatory substances called cytokines in their blood compared to people who did nothing. They also had more “good” bacteria in their guts that

produces anti-inflammatory substances. 5. CATCHING LOTS OF BUGS When chronic inflammation causes your immune system to go out of whack, it may mistakenly attack your body’s own cells. While

this can cause autoimmune diseases like rheumatoid arthritis and inflammatory bowel disease, it may also mean that your immune cells don’t respond as well to germ-y invaders such as cold

and flu bugs, Kaiser says. As a result, you may find that you catch every cold that comes your way and that symptoms linger for weeks. Research shows, for instance, that people with

rheumatoid arthritis are more likely to come down with the flu and experience complications from it. 6. SKIN RASHES Chronic skin issues, such as psoriasis and eczema, can also signal

overall inflammation in the body. “These are all inflammatory skin conditions that usually signal an over-reactive immune system,” Shmerling explains. That’s why it’s important to not just

treat the skin disease itself but to adopt an anti-inflammatory lifestyle, as well, he adds. This can include following a Mediterranean diet, getting regular exercise, sleeping seven to

eight hours a night, not smoking and managing stress through relaxation activities like deep breathing, meditation and yoga. 7. LOW VITAMIN D LEVELS Low levels of the sunshine vitamin may

be linked to chronic inflammation, according to a 2022 study published in the _International Journal of Epidemiology_. Researchers examined the genetic data of 294,970 people and found that

those who had low vitamin D levels — defined as less than 25 nmol/L (nanomoles per liter) — also had high levels of C-reactive protein, a substance in the body that indicates inflammation. 

The researchers theorize if they boost vitamin D levels in people with deficiencies, it may help reduce chronic inflammation and related diseases such as heart disease, diabetes and

autoimmune disorders. The Best Anti-Inflammatory Foods _Editor's Note: This story, originally published Oct. 18, 2021, has been updated to include new information._