Pushing your body too hard or undereating can quietly trigger chronic inflammation.Excess supplements, long fasts and constant stress may raise inflammation markers.Balance, recovery and proper nutrition are key for a healthy routine.<\/p>\n
When it comes to daily habits to support our health, it\u2019s easy to assume our routines are helping us. But sometimes, what seems \u201chealthy\u201d on the surface can put too much stress on the body and contribute to chronic inflammation.\n<\/p>\n
Short-term, acute inflammation<\/a> is a natural defense mechanism, protecting the body from germs and toxins. Chronic inflammation, on the other hand, is an ongoing immune response linked to serious health issues, including diabetes, heart disease, arthritis, obesity and even cancer. In fact, an estimated 129 million people in the United States have at least one major chronic condition.\n<\/p>\n While many things can contribute to chronic inflammation, daily habits play a major role. That\u2019s why we spoke with registered dietitians to uncover five surprising habits that may be fanning the flame of inflammation.\u00a0\n<\/p>\n 1. Overexercising <\/p>\n Overexercising is often admired as the ultimate display of discipline and determination. But pushing your body too hard or too often can do more harm than good. \u201cOverexercising can lead to chronic stress on the body, elevating cortisol levels and causing microtears in muscles that don\u2019t have adequate time to repair [themselves],\u201d says Sara Koreniewski, RD, FDN-P<\/a>. \u201cThis creates a state of systemic inflammation as the body struggles to recover.\u201d This is especially true for intense or prolonged training without sufficient recovery periods.\n<\/p>\n Studies show that very long, intense workouts trigger the body to release pro-inflammatory markers, such as interleukin-6 (IL-6). Over time, chronic overexercising\u2014or \u201covertraining syndrome\u201d\u2014can lead to frequent injuries, persistent fatigue, joint pain and a weakened immune system, adds Koreniewski.\u00a0\n<\/p>\n While moderate- to high-intensity exercise supports cardiovascular health, it\u2019s important to prioritize adequate rest and recovery. Instead of chasing harder and longer sessions, Koreniewski recommends a balanced exercise routine<\/a> that includes rest days, gentle movement like yoga or walking, and recovery strategies such as quality sleep and proper nutrition.\n<\/p>\n 2. Undereating <\/p>\n From skipped meals to very small portions, many people assume that undereating is necessary for weight loss. However, consistently undernourishing your body can quietly work against your health goals. \u201cUndereating deprives the body of essential nutrients needed for cellular repair and energy production, leading to low energy and triggering the cell danger response,\u201d says Koreniewski. The \u201ccell danger response\u201d is a protective stress reaction in cells that, when chronically activated, can increase inflammation. This can lead to chronic inflammation as the body perceives a threat.\n<\/p>\n Couple undereating with overexercising, and you\u2019ve created a recipe for even more inflammation. \u201cWithout enough fuel, your immune system and tissues can\u2019t repair [themselves] properly, while intense exercise adds extra stress and oxidative damage,\u201d says Erin Kenney, M.S., RD, LDN, CPT<\/a>. \u201cStudies show that not getting enough calories while training can raise inflammation and make recovery harder.\u201d\n<\/p>\n Both dietitians note that hair thinning, brittle nails, brain fog, irritability, ongoing fatigue, decreased athletic performance and persistent muscle soreness are all signs of energy depletion and underfueling. They recommend working with a registered dietitian to ensure you\u2019re eating enough to meet your activity needs, and practicing mindful eating to reconnect with your body\u2019s hunger and fullness cues.\n<\/p>\n 3. Taking Too Many Supplements <\/p>\n It\u2019s easy to assume that the more supplements you take, the better your health will be. But taking too many supplements<\/a> may increase inflammation. \u201cSupplements, while intended to support health, can overwhelm the body\u2019s detoxification systems (e.g., liver, gut) and nervous system, especially if they\u2019re unnecessary or poorly matched to your needs,\u201d says Koreniewski. \u201cThis can create biochemical imbalances and add stress to an already dysregulated system.\u201d\n<\/p>\n For example, \u201chigh-dose vitamin A can accumulate in the body, disrupting immune signaling and increasing inflammation,\u201d says Kenney. She also notes that high-dose conjugated linoleic acid (CLA) supplements or very high omega-6 intake without sufficient omega-3s may promote pro-inflammatory pathways in some people.\u00a0Similarly, taking high-dose iron supplements without a clear deficiency or clinical need can increase oxidative stress and trigger inflammatory responses.<\/p>\n Herbal supplements are another area of concern. Inappropriate use of herbal products has been linked with higher risk of liver damage and chronic inflammation.\u00a0\n<\/p>\n \u201cThe key is to use supplements only when needed, preferably get nutrients from whole foods and monitor for signs of fatigue, digestive upset or liver strain,\u201d adds Kenney.\n<\/p>\n 4. Overexertion and Chronic Stress <\/p>\n Busy schedules and pushing your mind and body beyond their limits are often framed as being driven and productive\u2014but this approach can backfire. \u201cConstantly pushing past physical, emotional or mental limits activates the nervous system\u2019s fight-or-flight response, leading to dysregulation and chronic stress,\u201d says Koreniewski. She explains that this ongoing stress stress perpetuates inflammation, as the body remains in a heightened state of alert.\u00a0\n<\/p>\n But how exactly is it linked to inflammation? Kenney notes that chronic stress from overworking can increase inflammation by keeping cortisol levels elevated and activating the immune system, leading to increased inflammatory markers<\/a>, such as C-reactive protein (CRP). For example, \u201cresearch shows that working more than about 61 hours per week is linked to higher CRP compared with working under 40 hours,\u201d she adds.\u00a0\n<\/p>\n Signs of chronic stress-related inflammation include fatigue, trouble sleeping, mood swings, anxiety, headaches, digestive issues and frequent illness. To combat this, Kenney recommends setting clear work boundaries, prioritizing rest, practicing stress-management techniques like mindfulness or nature walks, and committing to regular personal downtime.\n<\/p>\n 5. Prolonged Fasting <\/p>\n While many people turn to fasting for potential health benefits like weight loss, improved metabolic health and longevity, taking it too far can have unintended consequences. Koreniewski cautions that although short-term fasting may be beneficial for some, prolonged fasting can temporarily increase inflammation.\n<\/p>\n Research suggests that fasting for 48 hours or longer is associated with higher levels of inflammatory markers, including CRP, IL-6)and tumor necrosis factor-alpha. Importantly, these markers usually return to baseline after refeeding, indicating that the rise in inflammation is likely a temporary stress response rather than permanent damage.\n<\/p>\n However, certain groups may be more susceptible to inflammation-related effects. People with preexisting conditions, such as heart disease, or those taking oral contraceptives may face additional risks from prolonged fasting., Symptoms such as dizziness, irritability, trouble concentrating and hormonal disruptions can signal that prolonged fasting is placing too much stress on the body.\n<\/p>\n