The urban inflammation crisis: Why your immune system is always on alert

New Delhi: You may look healthy on the outside—no fever, no obvious signs of illness—but inside, your immune system might be running on overdrive. Fatigue that doesn’t go away, unexplained breakouts, a foggy head, constant bloating—these quiet signals may all have one common culprit: chronic, low-grade inflammation. This isn’t the kind of inflammation you see when you sprain your ankle. It’s not loud or obvious. It builds up quietly over time. And in modern city life, it’s becoming more common than we realise.

In an interaction with TV9 English, Dr. H. Guru Prasad, Associate Clinical Director and Head of Department, General Medicine, CARE Hospitals, Banjara Hills, Hyderabad, explained how the immune system for today's youth is ALWAYS on alert.

The Body on High Alert

Your immune system is designed to respond to danger. When there’s a virus, an injury, or a harmful pathogen, it kicks into action to protect you. But today, our bodies are constantly responding to low-level irritants—polluted air, poor-quality food, high stress, and sleep disruptions. Over time, this leads to what we call a “persistent inflammatory state”—one that doesn’t shut off. The body starts treating even harmless signals as threats. And that’s when symptoms begin to creep in—slow digestion, brain fog, joint stiffness, hormonal issues, and more.

Pollution: The Air We Breathe Affects More Than Our Lungs

City air is full of fine particles from traffic, construction, and industry. These tiny particles enter the lungs and bloodstream, activating the immune system. Day after day, this exposure can lead to systemic inflammation, raising the risk of heart disease, metabolic disorders, and even depression. Even indoor air isn’t always safe. Synthetic cleaning agents, mould, and stale ventilation can quietly contribute to inflammation, especially in people with allergies or pre-existing conditions.

What’s on Your Plate Matters

Most of us underestimate how much our diet influences inflammation. Refined sugars, processed meats, artificial preservatives, and seed oils create stress inside the body. They upset the gut microbiome, cause insulin spikes, and increase oxidative stress. This doesn’t mean you have to eat perfectly. But if the majority of your meals come from packets or delivery apps, it’s time to rethink. Whole foods—vegetables, fruits, grains, nuts, and good fats—don’t just nourish. They help calm inflammation at its source.

Sleep Is an Anti-Inflammatory Tool

Sleep isn’t just rest. It’s the body’s built-in repair mode. Poor sleep—whether it’s from irregular timings, screen exposure, or stress—keeps the immune system edgy. Over time, poor quality sleep raises inflammatory markers like CRP and interleukins, making the body more prone to chronic disease. If you’re waking up tired, even after 7–8 hours in bed, your sleep isn’t truly restorative, and your immune system knows it.

How Do You Know If Inflammation Is Affecting You?

There’s no single symptom. But if you:

• Often feel drained despite rest
• Struggle with bloating or digestion
• Have unexplained skin issues
• Feel mentally foggy

Doctors say that it may be worth checking basic inflammatory markers (like hs-CRP) with your doctor.

What You Can Do Today

• Breathe cleaner: Ventilate indoor spaces and use air filters if needed.
• Eat more real food: Prioritise home-cooked meals.
• Move daily: Even 20–30 minutes of walking helps regulate inflammation.
• Protect your sleep: Unwind digitally before bed and stay consistent with timing.
• Manage stress: Journaling, meditation, or simply unplugging for 15 minutes can make a difference.

You don’t need a diagnosis to start paying attention. Chronic inflammation often goes unnoticed until it leads to something more serious. But the good news is—it’s reversible. With small, consistent changes, you can lower your body’s alert signals and help your immune system find calm again—even in the middle of a busy city.

Reference Link

https://www.tv9english.com/lifestyle/the-urban-inflammation-crisis-why-your-immune-system-is-always-on-alert-article-10869610.html