Inflammation is an essential immune system response that protects the body against external threats, such as infections or injuries. However, when it becomes chronic, even at a low intensity, it can disrupt the body's overall balance. This form of inflammation, often invisible, is known as silent inflammation or low-grade inflammation . It can go unnoticed for years, but its role is now recognized in many chronic diseases.
In this article, we will explore this phenomenon in depth, its causes, its impacts on health, and natural solutions to prevent or mitigate it.
What is silent inflammation?
The basics of inflammation
Inflammation is a natural response of the body to an attack, whether external (infection, injury) or internal (toxins, damaged cells). It can be acute, with visible symptoms (redness, pain, heat, swelling), or chronic , when it persists over the long term without triggering clear manifestations.
Mechanisms of silent inflammation
Silent inflammation is based on a continuous and moderate activation of the immune system. This results in an increased production of pro-inflammatory cytokines , such as TNF-α (tumor necrosis factor alpha) or IL-6 (interleukin-6). Cytokines are signaling molecules produced by immune cells. They act as chemical messengers to coordinate inflammatory responses. If their production becomes excessive or continuous, they can damage healthy tissues.
In terms of biological analyses, C-reactive protein (CRP) is a blood marker that reflects the level of systemic inflammation. A slightly elevated CRP level is often a sign of low-grade inflammation.
These mechanisms are accompanied by oxidative stress , that is, an imbalance between the production of free radicals and the antioxidant capacities of the body, leading to cellular damage.
The causes of low-grade inflammation
A pro-inflammatory diet: refined sugars and trans fats stimulate the production of pro-inflammatory cytokines. Found in processed foods, they promote inflammation and oxidative stress.
Excess adipose tissue: visceral fat (located around the organs) produces inflammatory molecules called adipokines , contributing to the inflammatory state.
Chronic stress: Stress stimulates the release of cortisol, which, in the long term, can disrupt the regulation of inflammation and worsen immune imbalance.
Intestinal dysbiosis: an imbalance of the gut microbiota (all the bacteria present in the intestine) can lead to increased permeability of the intestinal wall. This allows inflammatory substances to enter the bloodstream.
Environmental toxins: pollution, pesticides and chemicals disrupt cellular functions and can trigger inflammatory reactions.
The health impacts
Although silent, this inflammation plays a key role in several chronic diseases:
Cardiovascular diseases : Inflammation contributes to the formation of plaques in the arteries (atherosclerosis), increasing the risk of heart attack or stroke.
Metabolic syndrome and diabetes : Inflammation alters the sensitivity of cells to insulin, promoting type 2 diabetes.
Cognitive disorders : It is implicated in neurodegenerative diseases such as Alzheimer's, by disrupting brain functions.
Chronic pain : Inflammatory reactions in the joints or muscles worsen persistent pain. Fibromyalgia can be an example.
The importance of a healthy lifestyle to reduce silent inflammation
A balanced lifestyle is a fundamental pillar for preventing and reducing this low-grade inflammation. The choices we make daily regarding diet, stress management, and physical activity directly influence the inflammatory processes in our body.
The anti-inflammatory diet
A healthy and varied diet can significantly reduce markers of inflammation. It is advisable to favor foods rich in antioxidants, such as colorful fruits and vegetables (berries, spinach, broccoli), which neutralize free radicals responsible for oxidative stress. Omega-3 fatty acids, found in small oily fish (anchovies, sardines, mackerel), flax seeds, and walnuts, are particularly effective in modulating the production of pro-inflammatory cytokines. Conversely, it is important to limit ultra-processed foods high in refined sugars, saturated fats, and trans fats, which exacerbate inflammation by stimulating the production of inflammatory mediators.
Certain spices, such as turmeric and ginger, have demonstrated significant anti-inflammatory effects thanks to their ability to inhibit pro-inflammatory molecules such as TNF-α and IL-6. Finally, proper hydration, through the consumption of water and herbal teas rich in polyphenols (green tea, chamomile), also contributes to maintaining a healthy cellular balance.
Stress management
Chronic stress is a major trigger of silent inflammation. In response to prolonged stress, the body releases cortisol, a hormone that, while anti-inflammatory in the short term, becomes pro-inflammatory when secreted in excess over the long term. Practices such as meditation, heart coherence, yoga, or even walks in nature can reduce stress by calming the nervous system. These techniques activate the parasympathetic nervous system, promoting a decrease in systemic inflammatory activity.
Regular physical activity
Moderate exercise is a powerful regulator of inflammation. It stimulates the release of anti-inflammatory molecules, such as myokines, produced by muscles during exertion. Regular activity, such as brisk walking, cycling, or swimming, also improves insulin sensitivity and reduces visceral fat, a major source of pro-inflammatory cytokines. However, it is important to avoid prolonged, intense exercise, which can lead to a transient increase in inflammation and oxidative stress.
The importance of restful sleep
Insufficient or poor-quality sleep disrupts the biological processes that regulate inflammation. Deep sleep phases, particularly REM sleep, are essential for restoring balance to the immune and hormonal systems. Quality sleep reduces levels of pro-inflammatory cytokines and regulates cortisol production. To optimize sleep, it is advisable to establish a regular routine, limit screen time in the evening, and maintain a dark, quiet, and cool bedroom (18-19°C).
By adopting a holistic lifestyle that includes a suitable diet, active stress management, moderate physical activity, and quality sleep, it is possible to effectively reduce silent inflammation. These changes, far from being insignificant, work synergistically to maintain optimal health and prevent the onset of many chronic diseases.
Natural solutions to control silent inflammation
Omega-3s : Omega-3 fatty acids are found in food, but when intake is insufficient, supplementation may be considered. The recommended dose is then 1 to 3 g per day of combined EPA and DHA.
Probiotics: strains like Lactobacillus rhamnosus or Bifidobacterium longum improve the balance of the gut microbiota and reduce systemic inflammation. They can be consumed as a dietary supplement or through fermented foods (kefir, plain yogurt).
Medicinal plants: some plants are known to have anti-inflammatory properties. These include Bromelain , extracted from pineapple, which helps reduce joint inflammation, and Boswellia serrata , used in Ayurvedic medicine for joint pain.
Essential oils: Frankincense (Boswellia) or wintergreen essential oils are known for their anti-inflammatory properties. They can be applied topically or inhaled.
Silent inflammation is a discreet but powerful enemy of our health. By adopting a proactive approach that includes dietary changes, scientifically validated supplements, and natural practices, it is possible to reduce this inflammatory state and prevent chronic diseases. This integrative approach is essential for maintaining a lasting balance between body and mind.
Scientific references
Calder, P. C. (2018). "Omega-3 fatty acids and inflammatory processes: From molecules to man". Journal of Clinical Nutrition .
Aggarwal, BB, & Harikumar, KB (2009). “Potential therapeutic effects of curcumin, the anti-inflammatory agent”. Advances in Pharmacological Sciences .
Hotamisligil, G.S. (2006). “Inflammation and metabolic disorders”. Nature , 444(7121), 860–867.
Coussens, LM, & Werb, Z. (2002). “Inflammation and cancer”. Nature , 420(6917), 860–867.
Hill, C. et al. (2021). "Probiotics and inflammation: Mechanisms of action". Gut Microbes .
