Let’s learn about “low-grade” inflammation

Inflammation – you probably don’t think about it unless you’re forced to. Low-grade inflammation often doesn't produce noticeable symptoms, earning it the nickname "silent inflammation." Yet, despite the lack of obvious signs, it can still contribute to chronic diseases like heart disease and diabetes.

Inflammation is your body's natural response to injury or infection. It’s a sign that your body wants to protect itself and heal. For example, when you scrape your knee or catch a cold, your immune system triggers inflammation to fight off the threat and begin the healing process.

This type of inflammation is usually short-lived, lasting only until your body has dealt with the issue.

What does “low-grade” inflammation mean?

Unlike the quick, short-term inflammation that happens when you get injured or sick, low-grade inflammation is a long-term issue. It’s a slow, ongoing process where the immune system is always a little bit active. This type of inflammation can go unnoticed for a long time because it doesn’t cause the obvious symptoms like pain, redness or swelling that you see with acute inflammation.

Am I at risk?

As we age, our immune system can become less efficient, leading to increased inflammation. Excess fat tissue, particularly around the stomach, produces inflammatory chemicals, worsening the issue.

Eating a lot of processed foods, sugar and unhealthy fats can make inflammation worse. Not moving around much also increases inflammation. Then there’s the stress factor - stress makes your body release chemicals that cause inflammation, and things like pollution and chemicals add to the problem. Chronic diseases like diabetes, heart disease and autoimmune disorders are also often linked to ongoing inflammation.

Now, put all these factors together and you can see that you’re creating a tough cycle for your body to break.

Managing low-grade inflammation

Start with lifestyle changes – this means looking at your diet. An anti-inflammatory diet is one that has plenty of fruit, vegetables, wholegrains, healthy fats and lean protein. These include fatty fish, nuts, seeds and olive oil – all of which have anti-inflammatory properties.

Are you getting regular exercise? Walking, swimming, cycling and dancing are all great workouts. Try to slot in at least 30 minutes of moderate exercise most days of the week.

A big part of reducing inflammation comes from maintaining a healthy weight. This is where a nutritious diet and regular exercise can be super helpful.

Managing stress is non-negotiable in reducing inflammation. Simple practices like mindfulness, meditation and yoga can make a significant difference. Try starting your day with a few minutes of meditation, helping to centre your mind and reduce cortisol levels that contribute to inflammation.

Adding yoga to your routine can make you more flexible, reduce stress and lower inflammation. Getting enough sleep is also important because your body repairs and rejuvenates itself while you rest, which helps keep inflammation under control.

Avoiding smoking and limiting alcohol are also important steps. Smoking introduces many toxins into your body, which can trigger inflammation, while too much alcohol can disrupt your gut and promote inflammation. By quitting smoking and moderating alcohol, you're fighting the factors that fuel chronic inflammation.

Sometimes, lifestyle changes simply aren't enough, and you need medical help. Medications or supplements prescribed by your doctor can help manage inflammation more effectively. There’s no substitute for an expert opinion, so take the time to get your doctor’s advice.

Understanding and addressing low-grade inflammation can improve your overall health and reduce the risk of chronic diseases. Small, consistent changes in your daily routine can make a big impact on your long-term wellbeing, helping you lead a healthier, more vibrant life.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.