Chronic Inflammation and Hormones: How It Impacts Your Health and What to Do About It

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Have you experienced constant fatigue, mood swings or difficulty controlling your weight with no apparent cause?

These symptoms may be related to chronic inflammation, a condition that, although often unnoticed, profoundly affects the functioning of your hormones and, therefore, your overall health.

In this article, we'll explain how chronic inflammation can throw your hormones out of balance, what factors perpetuate it, and what steps you can take to protect yourself. Understanding this connection will not only improve your quality of life, but also allow you to prevent associated diseases.

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What is chronic inflammation and why does it matter?

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Inflammation is the body's natural defense mechanism. When you are injured or face an infection, your immune system responds by producing inflammation to repair damaged tissues and fight pathogens. However, when this response is prolonged over time, it ceases to be beneficial and begins to cause damage.

Chronic inflammation is a state of persistent activation of the immune system, which generates low but constant levels of inflammation in the body. This affects organs, tissues and systems, including hormonal, interfering with essential functions such as stress regulation, metabolism and reproduction.

The most common causes of chronic inflammation include:

Diets rich in processed foods, trans fats and added sugars.
Prolonged stress and lack of emotional management.
Sedentary lifestyle and lack of physical activity.
Exposure to environmental or chemical contaminants.
Uncontrolled chronic diseases, such as obesity or diabetes.

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Impact of chronic inflammation on hormones.

1. Alterations in the stress axis: Cortisol and the HHS axis.

The hypothalamic-pituitary-adrenal (HHS) axis is the main regulator of the stress response, controlling the release of cortisol. Under normal conditions, cortisol rises in times of need and returns to normal when the stimulus disappears. However, in a state of chronic inflammation, this system remains activated, leading to:

Excess cortisol, which can cause insomnia, anxiety and weakening of the immune system.
Adrenal exhaustion, characterized by extreme fatigue and low tolerance to stress.

The imbalance in cortisol not only affects mood and energy, but also interferes with other hormones, such as sex and metabolic hormones.

2. Imbalance in sex hormones

Chronic inflammation alters the production of hormones such as estrogen, progesterone and testosterone. This occurs because the body prioritizes cortisol production over other hormones as it perceives a "state of emergency."
The most common effects include:

In women: menstrual irregularities, exacerbated premenstrual syndrome and more intense symptoms in menopause.
In men: reduction of testosterone, causing decreased libido, loss of muscle mass and fatigue.

This imbalance can also contribute to fertility problems in both sexes.

3. Insulin resistance and metabolic dysfunction.

Chronic inflammation affects the sensitivity of cells to insulin, a key hormone for glucose metabolism. This can lead to insulin resistance, increasing the risk of developing type 2 diabetes.
In addition, dysfunction in insulin regulation is associated with:

Weight gain, especially in the abdominal area.
Imbalances in the hormone leptin, which regulates appetite, which can lead to constant hunger and difficulty controlling caloric intake.

4. Impact on thyroid hormones

Chronic inflammation can also influence the thyroid, the gland responsible for regulating metabolism. The presence of inflammation can alter the conversion of the hormone thyroxine (T4) to its active form, triiodothyronine (T3), causing symptoms such as:

Persistent fatigue.
Unexplained weight gain.
Sensitivity to cold.

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Triggering and perpetuating factors of chronic inflammation.

To combat chronic inflammation, it is essential to understand what causes it. Some of the main factors include:

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1. Inadequate nutrition

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Diets rich in ultra-processed foods, trans fats and added sugars promote a constant inflammatory response. In addition, a lack of essential nutrients, such as antioxidants, omega-3s and fiber, makes it difficult for the body to regulate this inflammation.

2. Chronic stress

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Sustained emotional and physical stress constantly activates the HHS axis, perpetuating elevated cortisol levels and promoting an inflammatory state.

3. Lack of physical activity

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A sedentary lifestyle not only reduces insulin sensitivity, but also limits the body's ability to control inflammation.

4. Environmental contamination and toxins

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Exposure to chemicals and pollutants, both in the air and in food, generates oxidative stress in the body, a precursor to chronic inflammation.

5. Untreated underlying diseases

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Conditions such as obesity, type 2 diabetes and metabolic syndrome are both a cause and consequence of chronic inflammation, creating a cycle that is difficult to break.

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Practical strategies to combat chronic inflammation and balance hormones

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Managing chronic inflammation requires a comprehensive approach. Here are practical measures you can implement:

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1. Adopt an anti-inflammatory diet.

Including natural, nutrient-dense foods is key to reducing inflammation. Prioritize:

Fresh fruits and vegetables, especially those rich in antioxidants such as berries, spinach and carrots.
Sources of omega-3, such as oily fish (salmon, sardines) and nuts.
Healthy fats from avocado and extra virgin olive oil.
Foods rich in fiber, such as legumes, whole grains and seeds.

Avoid or limit inflammatory foods such as ultra-processed foods, sugary drinks and trans fats.

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2. Incorporate regular physical activity

Moderate exercise, such as walking, swimming or yoga, helps reduce inflammatory markers and improves hormone function. Aim for at least 30 minutes a day, five times a week.

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3. Manage stress effectively

Practices such as meditation, mindful breathing and yoga have proven to be effective tools for reducing stress and balancing cortisol levels. Establish daily moments to unwind and relax.

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4. Improves sleep quality

Getting 7 to 8 hours of quality sleep is crucial for hormone regulation and reducing inflammation. Avoid electronic devices before bedtime, maintain a consistent routine and create an environment conducive to rest.

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5. Minimizes exposure to toxins

Whenever possible, opt for organic foods, filter your drinking water and reduce the use of chemicals at home. These actions can reduce oxidative stress and, with it, inflammation.

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The key to integral health

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Chronic inflammation is an underlying factor in many hormonal and general health problems. Although its effects may not be immediately apparent, the long-term consequences can be significant, affecting your quality of life and predisposing you to serious diseases.

Taking a proactive approach to reducing inflammation through a balanced diet, regular exercise, stress management and a mindful lifestyle can transform your health. Remember, every little change you make adds up and contributes to improving your well-being.

Don't underestimate the power of taking care of your body; hormonal health is key to feeling good physically, mentally and emotionally. Start today and take control of your well-being!

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Bibliography

Frontiers in Immunology (2023). Systematic analysis between inflammation-related index and sex hormones. Frontiers in Immunology.
Frontiers in Endocrinology (2023). Chronic low-grade inflammation and ovarian dysfunction in women with PCOS, endometriosis, and aging. Frontiers in Endocrinology.
Nature Reviews Endocrinology (2023). Inflammation and aging: signaling pathways and intervention strategies. Nature Reviews Endocrinology.
MDPI Cancers (2022). The impact of estrogens and their receptors on immunity and inflammation during infection. Cancers, 14(4), 909.
Frontiers in Endocrinology (2023). Lipopolysaccharide-induced chronic inflammation increases female gonadotropin secretion via TGFβ pathways. Frontiers in Endocrinology.

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