The dual nature of inflammation: Friend or foe
Inflammations are often negatively perceived, even though they can inherently signify something good: they signal that our immune system is active. For example, when our body is attacked by viruses, the immune system responds by triggering inflammation. As soon as this task is completed, the inflammation subsides. But what happens if the inflammation never completely subsides and our body is constantly struggling with a small inflammation? This is known as low-grade chronic inflammation or silent inflammation. And this is exactly what should be prevented!
Why you should know more about silent inflammation
A study by Paul Ridker [1] in 1997 showed that individuals with silent inflammation, who are otherwise considered healthy, have a higher risk of heart attacks than those with low inflammation levels. Ridker measured the CRP (C-reactive protein) levels in over 500 doctors and followed them for 14 years. After 14 years, it was observed that people with high CRP levels (above 2.11mg/L) had a three times higher risk of experiencing a heart attack compared to individuals with low levels (<0.55mg/L).
The CRP-level is a laboratory parameter that provides information about inflammation in the body.
In the past, the evaluation was limited to whether the CRP level was high or low to determine the presence of acute inflammation in the body, resulting in a threshold of 10 mg/L.
However, more precise measurement methods nowadays allow for a finer differentiation between low and very low CRP levels. According to the American Heart Association, values below 1.0 mg/L are already considered risk factors for cardiovascular diseases [2].
Silent inflammation as a cause of chronic diseases?
It is now known that silent inflammation not only significantly increases the risk of cardiovascular diseases but also for conditions such as obesity, mental stress, fatigue, diabetes, osteoporosis, and many others [3]. Therefore, it is of great importance to keep inflammation in our body as low as possible or, more precisely, to constantly provide our body with the means to combat internal inflammation. As shown in the figure, various environmental and lifestyle factors, particularly poor nutrition, obesity, and stress, have been proven to lead to CRP levels above 1.0 mg/L and consequently, silent inflammation.
How to reduce silent inflammation
An important step in reducing silent inflammation is the reduction of excess body fat. Body fat can further fuel inflammation and thus make controlling inflammation more difficult. Therefore, it is advisable to pay close attention to your diet.
In addition to a balanced diet following the mediterranean diet, which is based on vegetables, whole grains, and dairy products, you should also consider the following points:
Enjoy olive oil daily
Olive oil not only provides valuable fatty acids but also numerous secondary phytonutrients that have anti-inflammatory properties, making it suitable for daily consumption to alleviate inflammation [4].
Cooking more with Herbs
Herbs like basil, thyme, as well as onions and garlic also have anti-inflammatory properties due to their high polyphenol content – a plant chemical. Use fresh herbs in your meals while the summer lasts, and switch to dried versions afterward to reap the health benefits [5].
Long-term success through exercise
Although dietary changes can bring quick results, physical activity is required to maintain weight loss in the long term [6]. In addition, physical activity (if not performed at extremely high intensity) has an anti-inflammatory effect. Exercise therefore reduces inflammation in the body.
