Chronic inflammation and its impact on your hormones: What you need to know

Did you know that chronic inflammation can directly affect the balance of your hormones?

Although inflammation is a natural response of the body to fight infection or repair damaged tissues, when it becomes persistent it can trigger multiple health problems.

In this article, we will explore how chronic inflammation interferes with hormonal systems, address common causes, health risks, and share evidence-based strategies to reduce it.

Our goal is to provide you with clear and useful information so that you can take control of your well-being.

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What is chronic inflammation and why does it matter?

Chronic inflammation is a prolonged response of the immune system that, instead of resolving a problem, generates damage to tissues and organs. Unlike acute inflammation - which is timely and protective - it persists for months or even years.

The most common causes include:

• Unhealthy lifestyle: diets rich in ultra-processed foods, sedentary lifestyle and constant stress.
• Exposure to toxins: Pollution, tobacco smoke or chemicals.
• Underlying diseases: Autoimmune conditions such as rheumatoid arthritis or metabolic diseases such as diabetes.

When this inflammation affects the endocrine glands (such as the thyroid, adrenal or ovaries), it alters hormone production and regulation, affecting everything from metabolism to fertility.

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How does chronic inflammation affect your hormones?

The endocrine and immune systems are closely interconnected. When chronic inflammation enters the picture, it generates disruptions in hormonal communication:

1. Stress and elevated cortisol
   Inflammation activates the hypothalamic-pituitary-adrenal axis, increasing the production of cortisol, the stress hormone. While cortisol helps regulate inflammation, its constant elevation can cause:
   • Insulin resistance, increasing the risk of type 2 diabetes.
   • Difficulty falling asleep and chronic fatigue.
   • Increased abdominal fat, which in turn aggravates inflammation.
2. Sex hormone imbalances
   Chronic inflammation may decrease estrogen and testosterone levels, affecting
   • Fertility and the menstrual cycle in women.
   • Libido and sperm quality in men.
   • Bone density and muscle mass in both sexes.
3. Thyroid under attack
   Hashimoto's thyroiditis, one of the main causes of hypothyroidism, is linked to chronic inflammation. In this condition, the immune system attacks the thyroid gland, affecting metabolism and energy.

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Signs that inflammation is affecting your hormones.

You may experience hormonal imbalances due to chronic inflammation if you notice:

• Unexplained weight changes.
• Constant fatigue or difficulty concentrating.
• Irregular menstrual cycles or exacerbated menopausal symptoms.
• Mood alterations, such as anxiety or depression.

While these symptoms may be due to multiple factors, it is important to evaluate whether chronic inflammation could be the root of the problem.

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The connection between diet and inflammation

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Diet plays a crucial role in regulating inflammation. Some foods can aggravate inflammation, while others help fight it:

1. Proinflammatory foods to avoid
   • Added sugars and artificial sweeteners.
   • Trans fats present in ultra-processed products.
   • Refined flours, such as those present in commercial breads and cakes.
   • Alcohol in excess.
2. According to several publications, diets rich in these foods are directly related to an increase in inflammatory markers in the blood.
3. Anti-inflammatory foods to include:
   • Fresh fruits and vegetables, especially those rich in antioxidants such as blueberries, spinach and carrots.
   • Healthy fats such as avocado, nuts and extra virgin olive oil.
   • Anti-inflammatory spices such as turmeric and ginger.
   • Lean protein sources such as fatty fish, skinless chicken and legumes.

Regular consumption of these foods can help reduce inflammation and protect hormonal balance.

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The role of the microbiome in inflammation and hormones.

The gut microbiome, composed of trillions of microorganisms, plays an essential role in regulating inflammation. An imbalance in these bacteria, known as dysbiosis, can trigger systemic inflammation.

1. How the microbiome affects hormones
   • It influences the production of serotonin, a key mood hormone.
   • It regulates estrogen metabolism through the strobolome, a subset of intestinal bacteria.
   • Impacts insulin sensitivity and blood sugar control.
2. Improving the health of the microbiome
   • Increase your intake of fiber-rich foods such as fruits, vegetables and whole grains.
   • Incorporate fermented foods such as yogurt, kefir or sauerkraut.
   • It limits the unnecessary use of antibiotics, which can alter the bacterial balance.

How to reduce inflammation and protect your hormones

Managing chronic inflammation not only improves your overall health, but also helps restore hormonal balance. Here are some science-backed strategies:

1. Adopt regular exercise habits
   Moderate exercise, such as walking, swimming or yoga, can decrease inflammation. It also improves insulin sensitivity and balances stress hormones.
2. Manage stress effectively
   Practicing mindfulness, meditation or deep breathing techniques can significantly reduce cortisol levels and improve hormonal health.
3. Prioritize quality sleep
   Getting 7 to 8 hours of sleep per night is essential. Restful sleep allows the body to better regulate its inflammatory and hormonal processes.
4. Consult a healthcare professional
   If you suspect that chronic inflammation is affecting your hormones, consult a physician. Blood tests to measure inflammation, such as C-reactive protein or cortisol, can help identify imbalances.

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Chronic inflammation is a silent enemy that can significantly affect your hormones, impacting everything from your energy to your fertility. However, with small lifestyle changes, it is possible to reduce it and prevent its adverse effects.

In this article, we have discussed how to identify the signs of inflammation, its impact on different hormonal systems and evidence-based strategies to combat it. The key is to adopt healthy habits and maintain a holistic approach to taking care of your body and mind.

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References

1. Straub, R. H., & Schradin, C. (2016). Chronic inflammatory systemic diseases: An evolutionary trade-off between acutely beneficial but chronically harmful programs. Evolution, Medicine, and Public Health, 2016(1), 37-51.
2. Esser, N., Legrand-Poels, S., Piette, J., Scheen, A. J., & Paquot, N. (2014). Inflammation as a link between obesity, metabolic syndrome and type 2 diabetes. Diabetes Research and Clinical Practice, 105(2), 141-150.
3. Straub, R. H. (2014). Interaction of the endocrine system with inflammation: a function of energy and volume regulation. Arthritis Research & Therapy, 16(1), 203.
4. Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., ... & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822-1832.
5. Hotamisligil, G. S. (2017). Inflammation, metaflammation and immunometabolic disorders. Nature, 542(7640), 177-185.

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