Calming The Fire Within: How to Extinguish Chronic Inflammation
- Carolyn Pitts
- Aug 4
- 5 min read
Inflammation is a natural part of the body’s self-healing process. When you get a cut or an infection, your immune system responds with acute inflammation—a short-term, healthy reaction that helps the body repair itself. But when the inflammation persists for months—or even years—it ignites an invisible fire that quietly destroys your body from within.
In 2014, the Rand Corporation estimated that sixty percent of Americans had at least one condition resulting from long-term inflammation. Symptoms of chronic inflammation include body pain, persistent fatigue, insomnia, mood disorders such as depression and anxiety, and gastrointestinal complications like constipation, diarrhea, and acid reflux.
According to Harvard Health, long-term inflammation has been linked to multiple stress-related conditions:
Heart disease
Cancer
Mood disorders including depression and anxiety
Neurological diseases such as Alzheimer's and Parkinson’s
Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis
Metabolic conditions such as diabetes and obesity
Autoimmune conditions including lupus, rheumatoid arthritis, and multiple sclerosis
How Stress Adds Fuel to the Flames
So, what makes a healthy immune response turn deadly? The answer may depend on our stress level.
Scientists have uncovered a link between inflammation, chronic stress, and the vagus nerve. Vagus is Latin for wandering, and this aptly-named cranial nerve meanders through the torso facilitating two-way communication between the brain and the heart, lungs, and organs of the digestive system.
Among other duties, the vagus nerve controls the switch between the “fight or flight” (sympathetic) and the “rest and digest” (parasympathetic) responses of the autonomic nervous system. It also plays a role in modulating the immune system response; activating and deactivating acute inflammation as needed for self-repair.
Chronic stress disrupts communication signals along the vagus nerve. When the vagus nerve isn’t signaling properly, your nervous system can remain stuck in the “fight or flight” mode. As a result, the immune system response fails to switch off, fanning the flames of inflammation long after the initial injury has healed.
How to Extinguish the Fire
Conventional allopathic treatments rely on drugs to reduce inflammation, and operations to remove damaged tissues. But, there are also approaches that avoid the risks of surgery and the side effects associated with medications.
Research has shown that stimulating the vagus nerve with a weak electrical current reactivates the “rest and digest” response, thereby suppressing chronic inflammation.
Wearable vagus nerve stimulation (VNS) devices are widely available. Most either wrap around your neck or attach to your ear.
In 1997, the Food and Drug Administration (FDA) approved an implantable VNS device to treat drug-resistant epilepsy. More approvals followed including for treatment-resistant depression (2005), obesity (2015), cluster headaches (2017), and post-stroke motor rehabilitation (2021). Just last week, the FDA approved an implantable VNS device for treating rheumatoid arthritis.
There are also natural ways to enliven the vagus nerve such as deep breathing exercises, meditation, laughter, listening to uplifting music, humming, massage, and gentle touch. Cold water exposure is another method, yet it recommended only for people without heart issues. At the end of every shower, I find it invigorating to twist the knob to the coldest temperature setting. (It takes getting used to.)
Studies have shown that grounding (aka Earthing) through uninsulated contact with the Earth—or a grounding mat—can reduce inflammation in both the brain and body. The beauty of grounding is that it is as simple as a taking a barefoot stroll in the grass or napping on a blanket beneath a tree.
These infrared images are from a case study published in the Journal of Inflammation Research. Despite medical treatment and physical therapy, the 33-year old subject had had difficulty walking since an injury that occurred when she was 15 years old. The white arrows in the top row of images indicate where she was experiencing pain. The reduction of white-hot areas in the bottom row images—taken after 30 minutes of grounding with an electrode patch—indicate a lessening of inflammation. After six months of grounding, the subject was able to participate in a half marathon.
In addition to grounding outdoors, there are mats and electrodes that connect to the grounding wire in your home. When I am home, I sleep on a grounding mat every night.
While these natural methods have been used for centuries, some VNS manufactures denounce their effectiveness pointing to a lack of scientific data. It is worth keeping in mind, however, that funding is more forthcoming for researching a marketable product than a technique--like deep breathing or grounding--that one can practice for free.
Eat to Beat Chronic Inflammation
Incorporating anti-inflammatory foods into your diet is another proven way to reduce chronic inflammation. The gut and brain are in constant two-way communication via the vagus nerve. Inflammation tied to imbalances in your gut microbiome (aka dysbiosis) have been implicated in mental health concerns such as depression and dementia.
Ultra processed and sugary foods have been shown to stoke the flames of inflammation. Most everything you purchase outside the produce section of the grocery store is processed to some extent. You can recognize ultra processed foods by the lack of fiber, high level of sodium, and unfamiliar chemicals on the ingredient list. If you can’t reproduce a food in your home kitchen, it is probably ultra processed.
Instead, choose high-fiber foods rich in flavonoids and antioxidants. Examples include:
Leafy greens such as kale, spinach, and broccoli
Celery
Carrots
Parsley
Whole grains such as quinoa, farro, and oatmeal
Fruits such as strawberries, blueberries, and oranges (choose whole fruits instead of sugary juices, which lack fiber and can spike your blood sugar)
Beans, lentils, edamame, tofu, tempeh and other legume-based foods
Fermented foods such as yogurt, kimchi, sauerkraut and kombucha (avoid kombucha high in added sugar)
Flax and hemp seeds
Coffee and tea (in moderation and without added sugar)
Turmeric, ginger, cardamon, and garlic
Modifying your diet requires intentional effort. I add ground flax seeds, fresh fruit and nondairy yogurt to my morning oatmeal, and make smoothies with frozen blueberries, kale, silken tofu, and hemp seeds. Try adding steamed broccoli or thinly-chopped celery to your favorite dishes. Carrots with hummus makes an easy, no-cook side dish. Tofu is an inexpensive, low-fat protein alternative to meat. My husband adores this easy tempeh bacon recipe.
The link between dairy and inflammation is murky. While some studies determined that dairy products are anti-inflammatory, others reached the opposite conclusion. One reason for the discrepancy may be that the milk components differ by breed; for example, the milk from some cows contains A1-beta-casein, a protein variant that affects digestion. Also, dairy cows in the U.S. are given recombinant bovine growth hormone (rBGH)—a substance that is banned in Canada, the E.U., and other countries—to increase milk production. If you suffer with symptoms of inflammation, you may want to follow the Arthritis Foundation's recommendation to eliminate dairy to see for yourself whether your symptoms improve.
Intentional Fire-Fighting
Whatever methods you choose, remember this: consistency is key. Take action to regulate your vagus nerve. Integrate stress-busting activities into your daily routine. Enjoy a barefoot stroll. Incorporate anti-inflammatory foods into your diet. Experiment with eliminating dairy products for a month.
Committing to simple, regular steps to lower inflammation can lead to better health, restorative sleep, more energy, and reduce your risk for long-term diseases.
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