What is chronic inflammation?
Inflammation is initially a vital response of the immune system. In the event of an infection or injury, immune cells are activated and signalling molecules are released that fight pathogens, remove damaged cells, and initiate repair processes. Once the threat has been eliminated, the inflammatory response is brought to an end.
Chronic inflammation is different: here, the immune system remains activated for weeks, months, or even years. One example of chronic inflammation is osteoarthritis, a chronic inflammation of the joints that is often associated with chronic pain, swelling, and impaired function.
These localized chronic inflammatory processes differ from so-called chronic, low-grade inflammation, or silent inflammation. In this case, a pro-inflammatory metabolic state is present throughout the entire body. There are no clear symptoms, meaning that the inflammation often remains unnoticed for a long time.
Chronic inflammatory processes are involved, among other things, in the development of atherosclerosis, insulin resistance, and type 2 diabetes and also play an important role in neurodegenerative, autoimmune, and other chronic diseases. Accordingly, reducing silent inflammation is an important preventive measure for long-term health.
How does chronic inflammation develop?
In chronic inflammation, the body is no longer able to fully resolve an immune response once it has been activated, or the immune system is repeatedly activated by new stimuli and becomes imbalanced.
Immune cells such as macrophages release pro-inflammatory signaling molecules such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), while pro-inflammatory signaling pathways become persistently activated.
The underlying factors that trigger these processes vary from person to person. Key factors include excessive oxidative stress, damage to the intestinal barrier, impaired mitochondrial function, and various other mechanisms.
Prevention in everyday life: What can you do about chronic inflammation?
The following strategies can help avoid the underlying factors that contribute to chronic, low-grade inflammation and instead establish health-promoting routines.
Tip 1: Eat a Mediterranean and plant-rich diet
One of the best-studied dietary patterns in connection with chronic inflammation is the Mediterranean diet. It includes plenty of vegetables, fruit, legumes, whole grains, nuts and seeds, as well as olive oil and animal products such as fish, cheese, or meat. This provides fiber, unsaturated fatty acids, high-quality protein, and a wide variety of secondary plant compounds.
The importance of the overall dietary pattern was demonstrated, among other studies, by the PREDIMED trial: In 165 people at increased cardiovascular risk, various inflammatory markers decreased over several years while following a Mediterranean diet. These included hs-CRP (high-sensitivity C-reactive protein), IL-6, and TNF-α. Blood lipid levels also improved (1).
Alongside incorporating healthy foods, it is equally important to reduce highly processed foods, large amounts of sugar and refined carbohydrates, as well as fried foods. When consumed in excess, these products can promote inflammation, for example by damaging the gut microbiome, triggering oxidative stress, or disrupting blood sugar regulation.
Tip 2: Support the gut
The gut and immune system are closely interconnected. This is also reflected in the fact that a large proportion of immune cells are located in the intestinal wall. Disruptions of the intestinal barrier (leaky gut syndrome) are closely associated with chronic immune activation, dysregulation of the immune system, and chronic inflammation. One explanation is that when the intestinal lining remains excessively permeable, increased amounts of incompletely digested food components and other unwanted substances can enter the body. This leads to continuous activation of the immune system and the associated consequences.
Another factor that promotes the development of chronic inflammation is an imbalance in the gut microbiota. A diverse, healthy gut microbiota performs important functions for our health. Certain beneficial gut bacteria, for example, produce various metabolites such as short-chain fatty acids from indigestible food components. These in turn serve as a source of nourishment for the cells of the intestinal lining and are also absorbed into the body, where they can exert anti-inflammatory effects, among other functions. In dysbiosis, these beneficial bacterial metabolites are often lacking.
Interesting findings on the influence of the gut microbiota on chronic inflammatory processes were provided by a Stanford University study: Adults consumed either a very high-fiber diet or an increased amount of fermented foods for ten weeks. Beneficial effects on the gut microbiome were observed in both groups. In the group consuming high amounts of fermented foods, various inflammatory markers also decreased (2).
A gut-friendly diet therefore contains a varied selection of plant-based foods that provide the microbiome with different types of fiber. These serve as a food source for the growth of beneficial microorganisms. You can find out more in our blog “Prebiotics: Food for the gut flora.”
In addition to fiber-rich foods, fermented products such as natural yogurt, kefir, or fermented vegetables are also part of a gut-friendly diet. These foods provide probiotic microorganisms and their beneficial metabolites; these metabolites are also known as postbiotics.
Tip 3: Reduce blood sugar spikes
Persistently high glucose and insulin levels can promote oxidative stress, insulin resistance, and inflammatory signaling pathways. The combination of readily available carbohydrates, excess calorie intake, and little physical activity is particularly unfavorable.
One simple strategy for improving blood sugar regulation with a carbohydrate-rich meal – such as a pasta dish – is to consume fiber, protein, and fat before the carbohydrate portion. This could, for example, be a small salad with olive oil and an egg as a starter. This slows the absorption of carbohydrates into the bloodstream and prevents a rapid rise in blood sugar. Another tip is to take a short walk immediately after the meal. This allows more of the excess glucose to be taken up by the muscles.
You can find more information on this topic in our blog about stable blood sugar levels.
Tip 4: Exercise regularly
During physical activity, muscles release various signalling molecules known as myokines and improve, among other things, glucose uptake and insulin sensitivity.
An analysis of 38 randomized studies involving a total of 2,557 people shows that exercise also affects inflammatory markers. Long-term training reduced inflammatory markers such as CRP, IL-6, and TNF-α. The effects were particularly pronounced with moderate-intensity exercise and a training duration of more than 12 weeks (3).
Tip 5: Reduce visceral fat
Adipose tissue is not a passive energy store. In particular, the fat tissue located in the abdominal cavity, known as visceral fat, is highly metabolically active and promotes chronic, low-grade inflammation and insulin resistance.
It is also important to know that a person can appear slim while still having too much visceral fat in the abdominal cavity. This is also referred to as “skinny fat.” One method for assessing body composition and measuring the amount of visceral fat is a DEXA scan.
To reduce visceral fat, a blood sugar-stabilizing, protein-rich, and anti-inflammatory diet is particularly important, while simultaneously building muscle mass.
Tip 6: Get enough sleep
Sleep deprivation affects more than concentration and performance. The immune system is also sensitive to it.
A recent review analyzed 35 studies involving a total of 887 participants. When sleep was reduced to an average of approximately 4.3 hours over at least three nights, the inflammatory markers IL-6 and CRP increased significantly (4).
For most adults, seven to nine hours of sleep is considered a useful guideline. In addition to sleep duration itself, the regularity of the day-night rhythm is also important, as many processes in the body are regulated accordingly.
7. Reduce chronic stress
Chronic stress persistently activates the sympathetic nervous system and thereby disrupts the body’s normal regulatory processes. Processes such as digestion and regeneration are particularly affected. Over time, this state also leads to dysregulation of the immune system and increased production of pro-inflammatory signaling molecules.
Strategies for stress regulation, regular periods of recovery, and the ability to switch off and unwind in the evening should therefore be an integral part of everyday life.
8. Keep exposure to harmful substances as low as possible
Environmental pollutants can also promote inflammatory processes in the body. Relevant factors include air pollution, microplastics, harmful substances in household products and cosmetics, pesticides on vegetables and fruit, and much more.
Of course, not every source of exposure can be avoided. Nevertheless, conscious choices such as using a drinking water filter or purchasing household products and cosmetics that are free from harmful substances can significantly reduce the body’s exposure to pollutants.
9. Do not overlook hidden sources of inflammation
In the case of chronic health complaints or elevated inflammatory markers without an obvious cause, further diagnostic testing should be carried out to identify possible hidden sources of inflammation.
The oral cavity is a common source. Periodontitis, root canal-treated teeth, or cavitations in the jawbone, which frequently occur after wisdom tooth extraction, can be an important factor in the development of silent inflammation.
10. Supplement vital nutrients strategically
Dietary supplements can help provide targeted support for the body during periods of increased stress. Plant compounds and fatty acids can play a role, as can classic micronutrients such as vitamins, minerals, and trace elements.
Below, we present a selection of suitable Allvital products:
Curcumin Plus: combines turmeric extract with quercetin, grape seed extract, pomegranate, citrus bioflavonoids, and piperine.
Incense: contains 400 mg of Boswellia serrata extract per capsule, standardized to 85% boswellic acids.
DHA plus EPA: provides 375 mg DHA and 125 mg EPA per capsule from the microalga Schizochytrium. The long-chain omega-3 fatty acids are important components of cell membranes.
Multivitamin Basic and Multivitamin Booster: each combine 48 different vitamins, minerals, trace elements, amino acids, and other vital nutrients. They contain, among other nutrients, vitamins C and E as well as zinc and selenium, which help protect cells from oxidative stress. Vitamin C, vitamin D, zinc, and selenium also support the normal function of the immune system. Multivitamin Booster is more highly dosed than Multivitamin Basic.
Which dietary supplements are appropriate depends on diet, health status, laboratory values, and medication use. As a general rule, we recommend coordinating supplementation with a therapist and carrying out regular laboratory tests.
Sources
- Casas R, Sacanella E, Urpí-Sardà M, et al. Long-Term Immunomodulatory Effects of a Mediterranean Diet in Adults at High Risk of Cardiovascular Disease in the PREvención con DIeta MEDiterránea (PREDIMED) Randomized Controlled Trial. J Nutr. 2016;146(9):1684-1693.
- Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.e14.
- Wang YH, Tan J, Zhou HH, Cao M, Zou Y. Long-term exercise training and inflammatory biomarkers in healthy subjects: a meta-analysis of randomized controlled trials. Front Psychol. 2023;14:1253329. Published 2023 Aug 30.
- Ballesio A, Fiori V, Lombardo C. Effects of Experimental Sleep Deprivation on Peripheral Inflammation: An Updated Meta-Analysis of Human Studies. J Sleep Res. 2026;35(1):e70099.
