Low-grade inflammation
Chronic, low-intensity inflammation without acute symptoms, sustained by lifestyle and considered a common ground for chronic diseases and ageing.
Low-grade inflammation is a discreet but persistent inflammatory state. Unlike acute inflammation (redness, heat, pain, visible and temporary), it is invisible and smoulders for years, measurable only through blood markers (high-sensitivity CRP, cytokines).
The original angle (inflammaging, a driver of ageing): researchers speak of “inflammaging” (a blend of inflammation and ageing): this chronic low-grade inflammation intensifies with age and accelerates ageing and the associated diseases. It is a common denominator of atherosclerosis, type 2 diabetes, neurodegenerative diseases, some cancers and depression.
The sources (modern lifestyle):
- Visceral fat: a tissue that actively secretes pro-inflammatory cytokines
- Dysbiosis and leaky gut: bacterial LPS leaking into the blood triggers inflammation
- Diet: ultra-processed foods, excess sugar and omega-6, a lack of omega-3 and polyphenols
- Chronic stress and lack of sleep
- A sedentary lifestyle and smoking
Resolution rather than suppression: a key concept: the goal is not to “block” inflammation (it is sometimes necessary) but to promote its active resolution. Omega-3s (EPA/DHA) produce pro-resolving mediators (resolvins, protectins) that cleanly “put out” the inflammatory fire.
The anti-inflammatory diet: the Mediterranean diet is the model: rich in omega-3, polyphenols (fruit, colourful vegetables, spices, tea, olive oil) and fibre (for the microbiota), and low in ultra-processed foods and sugar. Turmeric (curcumin), ginger and berries are foods studied for their anti-inflammatory properties.
The other pillars: restorative sleep, regular physical activity (exercise has a clear anti-inflammatory effect in the long term), stress management, and reducing visceral fat.