Inflammation

Acute vs. chronic inflammation

Inflammation is a fundamental immune response. In its acute form, it's essential for survival. Cut your finger or catch an infection, and the inflammatory cascade mobilizes immune cells, increases blood flow, and starts tissue repair. This process is self-limiting and resolves once the threat is gone.

The problem begins when inflammation becomes chronic, low-grade, and systemic, persisting for months or years without a clear trigger. Researchers call this state "inflammaging," and it's now recognized as a central mechanism behind most age-related diseases: atherosclerosis, type 2 diabetes, Alzheimer's, cancer, osteoarthritis, and sarcopenia ^[1]. Elevated inflammatory markers like hs-CRP, IL-6, TNF-alpha, and fibrinogen are consistently associated with increased all-cause mortality and accelerated biological aging ^[2].

What drives chronic inflammation

Unlike an acute response, chronic inflammation typically has multiple overlapping causes that feed into each other:

• Visceral fat — fat cells around organs are metabolically active and continuously release pro-inflammatory cytokines called adipokines
• Gut dysbiosis and leaky gut — when the intestinal barrier breaks down, bacterial endotoxins (LPS) enter the bloodstream and trigger persistent immune activation ^[3]
• Chronic stress — sustained cortisol elevation dysregulates immune function and promotes inflammatory signaling
• Sleep deprivation — restricting sleep to around 4.5 hours per night over multiple nights significantly increases IL-6 and CRP levels ^[4]
• Ultra-processed foods — diets high in omega-6 fatty acids, refined sugars, and industrial seed oils promote inflammatory pathways
• Physical inactivity — sedentary behavior reduces the anti-inflammatory myokines that muscles release during contraction ^[5]
• Environmental toxins — air pollution, heavy metals, endocrine disruptors, and mold exposure add to immune system burden

Evidence-based anti-inflammatory strategies

Reducing chronic inflammation means targeting root causes, not just suppressing symptoms. Exercise is one of the most effective anti-inflammatory interventions available. When muscles contract, they release myokines like IL-6 (which, paradoxically, acts as an anti-inflammatory signal when released from muscle) and IL-10. A 2024 systematic review found that lifelong exercisers had significantly lower baseline CRP and higher anti-inflammatory IL-10 compared to age-matched sedentary individuals ^[5].

Diet matters equally. A meta-analysis of 33 randomized controlled trials (3,476 participants) showed the Mediterranean diet significantly reduces hs-CRP, IL-6, and IL-17 compared to control diets ^[6]. The key components: omega-3 fatty acids from fish, polyphenols from vegetables and olive oil, fiber from whole grains and legumes, and minimal processed food.

Sleep optimization (7 to 9 hours), stress management through meditation or time in nature, and maintaining a healthy body composition, particularly minimizing visceral fat, work together to create conditions where chronic inflammation resolves naturally.

How to monitor inflammation

High-sensitivity C-reactive protein (hs-CRP) is the most accessible and well-validated marker of systemic inflammation. Optimal levels sit below 0.5 mg/L, though below 1.0 mg/L is the standard clinical target. Testing every 1 to 2 years (or more frequently if elevated) and tracking the trend alongside metabolic and cardiovascular biomarkers gives a clear picture of your inflammatory burden and whether interventions are working ^[7].

Other useful inflammatory markers include IL-6, TNF-alpha, fibrinogen, and the erythrocyte sedimentation rate (ESR). If hs-CRP is persistently above 3.0 mg/L, further investigation with your doctor is warranted to rule out underlying conditions.