- Introduction — Why you need to understand chronic inflammation now
- Good inflammation vs bad inflammation — The two faces of inflammation
- Am I really okay? — 5 self-check signals of chronic inflammation
- The trap of antibiotics — Why food habits come before “medicine”
- Three miracle anti-inflammatory teas that erase chronic inflammation
- Three eating tips that calm everyday inflammation
- Today’s key message in one sentence
Introduction — Why you need to understand chronic inflammation now
Hello, this is the 100-Year Health Handbook. Today’s topic starts from what may feel like small, everyday signs—fatigue, swelling, and brain fog—and can end with heart disease, cancer, stroke, or dementia. The hidden “bomb” behind these scattered symptoms is chronic inflammation. Some days it appears as unexplained tiredness, other days as indigestion, gum discomfort, or dry, irritated eyes. Because it keeps changing its face, it’s difficult to pin down a single cause. But behind this variety of symptoms lies one common root: chronic inflammation. A research team at Seoul National University Hospital reported that people with elevated inflammatory markers had a higher risk of developing and dying from all cancers—38% higher in men and 29% higher in women. The World Health Organization has also stated that more than 60% of deaths worldwide are related to chronic inflammation.
Good inflammation vs bad inflammation — The two faces of inflammation
Acute inflammation — The protective shield of your body
Not all inflammation is bad. Acute inflammation is a survival mechanism: when bacteria or viruses invade, your body responds quickly to attack them and repair damaged tissue. When you scrape your knee and the area becomes red, warm, and swollen, that’s acute inflammation at work.
Chronic inflammation — The silent killer that slowly eats away at your body
The real problem is chronic inflammation that persists quietly over time. It may not always be painful. Instead, it can feel like constant fatigue, swelling, indigestion, or difficulty concentrating. During this time, inflammation gradually damages blood vessels, organs, muscles, joints, lungs, and even brain cells. Researchers at Harvard Medical School have called chronic inflammation “the common root of a hundred diseases.”
Am I really okay? — 5 self-check signals of chronic inflammation
Daily signs that your inflammation may be too high
If any of the five items below apply to you, it may be time to suspect that you’re standing at the threshold of chronic inflammation: (1) you feel tired and puffy even after resting enough, (2) gum problems or changes in tongue color happen often, (3) diarrhea and constipation keep alternating, (4) your eyes feel dry and easily strained, (5) you feel foggy and your focus drops more often than before.
What the numbers say about chronic inflammation
According to the U.S. National Institutes of Health, more than 6 out of 10 adults have at least one symptom associated with chronic inflammation. In other words, it’s no longer “just me,” but “almost everyone.” The good news is that the fact you’re reading this article means you’ve already taken the first step toward lowering your inflammation and protecting your health.
The trap of antibiotics — Why food habits come before “medicine”
Why we reach for antibiotics too easily
When people hear the word “inflammation,” many immediately think of antibiotics. Antibiotics have saved countless lives and are valuable medicines. The problem arises when they are used repeatedly and for long periods just to “get rid of inflammation quickly.”
Research-backed side effects of antibiotic overuse
Harvard Medical School researchers have warned that long-term antibiotic use can disrupt the gut microbiome and actually shift the body toward a chronic inflammatory state. Some studies also suggest a link with reduced memory and thinking ability. A study published in the British Medical Journal reported that people who took antibiotics five or more times a year had nearly a 40% higher risk of colorectal cancer than those who did not.
What experts keep repeating — Anti-inflammatory diet and anti-inflammatory teas
A research team at the University of Bordeaux in France followed over 7,000 people for 18 years and found that those who consistently followed an anti-inflammatory diet had a 49% lower risk of developing dementia. In short, what you eat, in what order you eat it, and how you move after meals all strongly influence your level of inflammation. That’s why today we’ll three “anti-inflammatory teas that erase chronic inflammation” plus three simple “eating tips” you can start right away.
Three miracle anti-inflammatory teas that erase chronic inflammation
All three teas can be made with ingredients you can easily find nearby, but their anti-inflammatory power is anything but trivial.
1. Purple eraser: Fresh grape juice
Why grapes are called an inflammation eraser
Grapes are rich in resveratrol, a compound known to lower inflammation and reduce cardiovascular risk. It’s especially concentrated in the skin and seeds and is a key player behind the famous “French paradox.”
Resveratrol and vascular dementia
Resveratrol also appears to protect brain health. Some studies have reported that it can reduce the buildup of beta-amyloid, a protein associated with Alzheimer’s disease, by more than 50%, suggesting a potential role in protecting both blood vessels and brain function.
How to make fresh grape juice
The most effective way to consume grapes for inflammation is as fresh juice, using the whole grape—skin and seeds included. After cleaning the grapes thoroughly (for example, gently rubbing with flour and rinsing well under running water), remove them from the stem and blend them with a small amount of water until smooth.
2. Natural antibiotic: Cinnamon tea
The anti-inflammatory power of cinnamaldehyde
The key compound behind cinnamon’s distinctive aroma, cinnamaldehyde, has been shown to inhibit the growth and spread of infection-causing bacteria, especially in people with weakened immunity.
Blood sugar control and weight management
Cinnamon’s polyphenols and aromatic compounds help reduce blood sugar spikes and improve insulin sensitivity, which can support weight control and reduce complications related to diabetes.
How to make cinnamon tea
Use cinnamon sticks or pieces. Boil them in water for about 10 minutes, or pour boiling water over them and steep for around 15 minutes. Since cinnamon’s antioxidants are water-soluble, longer steeping in hot water improves extraction. Adding a spoonful of honey makes the flavor smoother and may further enhance its antioxidant effect.
3. Powerful anti-inflammatory combo: Ginger honey tea
The anti-inflammatory kick of gingerol
Ginger’s spicy kick comes from gingerol, which helps warm the body, improve circulation, and ease inflammatory responses. It can be especially helpful for people who feel cold easily or whose bodies stiffen up in cooler seasons.
Synergy with honey
Honey contains flavonoids and other antioxidant compounds. When honey’s flavonoids meet ginger’s gingerol, studies suggest they can work together to suppress inflammatory mediators and support immune function.
How to make ginger honey tea
Slice two knobs of peeled ginger thinly. Add them to 2 liters of water in a pot, bring to a boil, then reduce the heat and simmer gently for at least 30 minutes so the flavor and active compounds fully infuse. Pour into a cup and stir in one or two teaspoons of honey to taste.
Three eating tips that help calm daily inflammation
Simply changing the order of what you eat and how you cook can significantly lower inflammation.
1. Don’t grill your meat — boil or steam it
High-heat cooking and advanced glycation end products (AGEs)
When you grill or fry meat at high temperatures, proteins and fats react with sugars to create advanced glycation end products, often called “glycation toxins.” These compounds damage cells and blood vessels and trigger chronic inflammation. Boiling or steaming instead of grilling can reduce these toxins and ease inflammatory burden on the body.
2. “Vegetables first, carbs later”
Blocking blood sugar spikes
Eating fiber-rich vegetables first slows digestion and absorption of carbohydrates, preventing rapid spikes in post-meal blood sugar. Some studies have shown that eating vegetables before rice or bread can lower post-meal blood sugar by around 40%. Fewer blood sugar spikes mean fewer glycation toxins and less chronic inflammation.
3. Walk lightly for 15 minutes after meals
Small movement, big impact
Even a light 15-minute walk after eating can reduce the rise in blood sugar by about 20% compared to sitting still. This helps prevent excess sugar from combining with fats and forming inflammatory compounds. You don’t need special workout clothes—just walk around your neighborhood or use the stairs instead of the elevator for a few floors.
Today’s key message in one sentence
We’ve looked at what chronic inflammation is, how it affects the body, three anti-inflammatory teas, and three eating habits that help cool the “fire” inside.
Here’s the whole message in one line: “Drink fresh grape juice, cinnamon tea, and ginger honey tea; boil or steam your meat instead of grilling; eat vegetables first; and walk 15 minutes after meals — these small habits can meaningfully lower the burden of chronic inflammation.”
Frequently Asked Questions (FAQ)
Main Video Guide (WITH English Audio Track)
Start with just one habit today — a cup of fresh grape juice, cinnamon tea, or ginger honey tea, or a 15-minute walk after meals. If this article was helpful, please share it with your loved ones, and keep building healthier days together with the 100-Year Health Handbook.
0 Comments