Everyday Inflammation: Dr. Gregory Duhon, MD, on Spotting Subtle Signs Before They Become Chronic

Inflammation is part of the body’s natural defense system, helping to fight infection, repair injury, and restore balance. The problem occurs when that response doesn’t turn off, leading to chronic low-grade inflammation. When inflammation lasts too long, it’s linked to a higher risk of long-term illnesses like heart disease, diabetes, arthritis, and autoimmune disorders. According to Dr. Gregory Duhon, MD, recognizing the early signs is key to preventing long-term damage.

The Effects and Signs of Chronic Inflammation

In the gut: Chronic inflammation in the digestive system can disrupt normal gut function and may increase sensitivity or discomfort. This can cause bloating, food sensitivities, and inflammation throughout the body.

In the brain: Emerging research suggests inflammation in the brain may influence mood, energy, and focus. People sometimes notice symptoms like fatigue, brain fog, or changes in appetite when inflammation is present. Over time, this can contribute to depression and cognitive decline.

In the blood vessels and nerves: Low-grade inflammation over time can affect blood vessel health and is linked to higher risks of heart disease, high blood pressure, and changes in blood sugar control, leading to headaches or migraines.

In the joints and connective tissue: Even without injury, inflammation can affect tissues that cushion the joints, causing stiffness, swelling, and discomfort.

On the skin: Skin can sometimes reflect internal inflammation, showing redness, breakouts, or puffiness when the body is under stress.

In the stomach and esophagus: Ongoing irritation in the stomach or esophagus can contribute to heartburn or reflux, especially alongside stress or an unbalanced diet.

Because inflammation can affect several systems at once, it often leads to fatigue, discomfort, and imbalance known as whole-body inflammation. If symptoms persist, Dr. Gregory Duhon, recommends consulting a healthcare provider. Doctors sometimes use blood tests like CRP or ESR to check for inflammation, but these markers are general and need to be interpreted in context. Many of its most common causes stem from daily habits, making it essential to understand these everyday triggers.

The Everyday Triggers That Keep Inflammation Active

Diet plays a major role in keeping inflammation active. Frequently eating added or refined sugars (which have been processed to remove their natural nutrients)and processed carbs can cause sharp blood sugar swings, which research links to higher inflammation levels over time. In addition, heavy or frequent alcohol use can disrupt gut bacteria and irritate the digestive lining, which may increase inflammation.

Artificial trans fats, often found in fried and highly processed foods, can raise inflammation markers. In contrast, omega-3 fats have strong anti-inflammatory properties. While omega-6 fats don’t reduce inflammation, they are still an essential part of a balanced diet. The challenge is that most people consume far more omega-6 than omega-3. Striving for a healthier balance by adding more omega-3-rich foods like salmon, walnuts, and flaxseed can help support overall inflammation control.

How to Reduce Chronic Inflammation

While medications may help in some cases, lifestyle changes remain the most powerful tool for managing inflammation.

• Eat anti-inflammatory foods. Choose colorful fruits, vegetables, olive oil, nuts, and fatty fish to provide antioxidants and omega-3s that fight oxidative stress.
• Limit processed foods. Avoid refined carbs, trans fats, and added sugars.
• Prioritize restorative sleep. Good-quality sleep helps your body repair and keeps immune and hormone systems balanced, both of which affect inflammation..
• Stay active. Regular, moderate exercise (at least 150 minutes per week) helps regulate inflammation and supports healthy circulation.
• Manage stress. Chronic stress causes the body to release more cortisol, a hormone that, over time, can make inflammation worse. Relaxation techniques like deep breathing or time outdoors can help.
• Avoid smoking and limit alcohol. Both increase oxidative stress and disrupt immune function.

Final Takeaway

Inflammation is both a protector and a potential threat. By recognizing early warning signs and supporting the body through balanced nutrition, movement, and preventive care, it’s possible to prevent chronic conditions before they start. As Dr. Gregory Duhon notes, “The earlier we act, the better the outcome.”

About Gregory Duhon, MD

Dr. Gregory Duhon is an Internal Medicine Physician and Hospitalist with extensive experience in critical care and emergency medicine. He has participated in disaster relief efforts and supported communities affected by the opioid crisis. Outside of medicine, Dr. Duhon enjoys training for the Ironman, exploring new cultures through travel, experimenting with gourmet cooking, and cultivating exotic passion fruit.

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10. National Institute on Alcohol Abuse and Alcoholism (NIAAA). “Alcohol and Gut Health.” (2021).