Inflammation is an essential reaction of the immune system to protect the body against external aggressions, such as infection or injury. However, when it becomes chronic yet low-intensity, it can affect the body's overall balance. This form of inflammation, often invisible, is known assilent inflammation or low-grade inflammation. It may go unnoticed for years, but its role is now recognized in many chronic diseases.
In this article, we take an in-depth look at this phenomenon, its causes, its impact on health and natural solutions to prevent or alleviate it.
What is silent inflammation?
The basics of inflammation
Inflammation is the body's natural response to aggression, 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 continuous, moderate activation of the immune system. It results in 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 tissue.
On the biological side, 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, i.e. an imbalance between the production of free radicals and the body's antioxidant capacities, leading to cell damage.
Causes of low-grade inflammation
A pro-inflammatory diet: refined sugars and trans-fatty acids stimulate the production of pro-inflammatory cytokines. Present 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 inflammation regulation and worsen immune imbalance.
Intestinal dysbiosis: an imbalance in the intestinal 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.
Impact on health
Although silent, this inflammation plays a key role in several chronic diseases:
- Cardiovascular disease: Inflammation contributes to the formation of plaque in the arteries (atherosclerosis), increasing the risk of heart attack or stroke.
- Metabolic syndrome and diabetes: inflammation alters the sensitivity of cells to insulin, leading to type 2 diabetes.
- Cognitive disorders: It is implicated in neurodegenerative diseases such as Alzheimer's, by disrupting brain function.
- Chronic pain: Inflammatory reactions in joints or muscles aggravate persistent pain. Fibromyalgia is one example.
The importance of a healthy lifestyle to reduce silent inflammation
A balanced lifestyle is a fundamental pillar in preventing and reducing this low-grade inflammation. The choices we make on a daily basis in terms of diet, stress management and physical activity have a direct influence on our body's inflammatory processes.
Anti-inflammatory diet
A healthy, varied diet can significantly reduce inflammation markers. We recommend foods rich in antioxidants, such as colorful fruits and vegetables (berries, spinach, broccoli), which neutralize the free radicals responsible for oxidative stress. Omega-3 fatty acids, found in small oily fish (anchovies, sardines, mackerel), flaxseed and walnuts, are particularly effective in modulating the production of pro-inflammatory cytokines. Conversely, you should limit ultra-processed foods rich in refined sugars, saturated fats and trans-fatty acids, 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, good 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 which, although anti-inflammatory in the short term, becomes pro-inflammatory when secreted in excess over the long term. Practices such as meditation, cardiac coherence, yoga and even nature walks help reduce stress by calming the nervous system. These techniques activate the parasympathetic system, helping to reduce 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 exercise. 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. The deep phases of sleep, 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 exposure to screens in the evening and maintain a dark, quiet, cool bedroom (18-19°C).
By adopting a holistic lifestyle that includes an appropriate diet, active stress management, moderate physical activity and quality sleep, it is possible to effectively reduce silent inflammation. These changes, far from being anecdotal, act synergistically to maintain optimal health and prevent the onset of many chronic diseases.
Natural solutions to control silent inflammation
Omega-3: omega-3 fatty acids are found in the diet, but when intake is inadequate, supplementation can be considered. The recommended dose is 1 to 3 g per day of EPA and DHA combined.
Probiotics: strains such as Lactobacillus rhamnosus or Bifidobacterium longum improve microbiota balance and reduce systemic inflammation. They can be taken as a dietary supplement or through fermented foods (kefir, plain yoghurt).
Medicinal plants: certain plants are recognized for their anti-inflammatory action. These include Bromelain, extracted from pineapple, which helps reduce joint inflammation, and Boswellia serrataused in Ayurvedic medicine for joint pain.
Essential oils:Frankincense (Boswellia) or Wintergreen EO are renowned for their anti-inflammatory properties. They can be applied locally or inhaled.
Silent inflammation is a quiet but powerful enemy of our health. By adopting a proactive approach including dietary changes, scientifically validated supplements and natural practices, it is possible to reduce this inflammatory state and prevent chronic disease. 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, B. B., & Harikumar, K. B. (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, L. M., & Werb, Z. (2002). "Inflammation and cancer". Nature, 420(6917), 860-867.
- Hill, C. et al. (2021). "Probiotics and inflammation: Mechanisms of action". Gut Microbes.