One of my patients couldn’t quite understand why she would break out into rashes, have swollen red patches that felt hot. She complained of constant fatigue or low energy levels, unexplained joint or muscle pain, brain fog or difficulty concentrating, bloating, gas and irregular bowel habits. Some days she would feel puffy as she showed steady weight gain, especially around the abdomen. Yet nothing in her regular reports showed anything alarming to warrant a diagnosis.
The point is these physical and behavioural symptoms, which are common to many conditions, can point toward persistent inflammation. This is the body’s natural defence mechanism — a sign that your immune system is working to heal injury or fight infection. However, when this response persists long after the initial trigger has disappeared, it becomes chronic inflammation — a condition linked to numerous diseases, from diabetes and heart disease to Alzheimer’s and certain cancers. While it often goes unnoticed, managing and measuring chronic inflammation is crucial for long-term health.
What Is Chronic Inflammation?
Unlike acute inflammation — the redness, heat, and swelling that follow an injury or infection — chronic inflammation is a low-grade, persistent state of immune activation. It occurs when the body continues to release inflammatory molecules even without a clear reason. Over time, this ongoing immune response can damage healthy cells, tissues and organs, contributing to premature aging and chronic disease.
Several factors can trigger or worsen chronic inflammation: poor diet (especially high in sugar and trans fats), sedentary lifestyle, chronic stress, pollution, smoking, excessive alcohol, and even inadequate sleep.
How to Measure Chronic Inflammation
Because chronic inflammation often has no obvious symptoms, testing is the most reliable way to detect it. Common blood tests used by healthcare professionals include:
C-reactive protein (CRP) – A sensitive marker produced by the liver in response to inflammation. High-sensitivity CRP (hs-CRP) is particularly useful for assessing cardiovascular inflammation.
Erythrocyte sedimentation rate (ESR) – Measures how quickly red blood cells settle at the bottom of a test tube. A faster rate suggests inflammation.
Fibrinogen – A clotting factor that rises in inflammatory conditions.
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Interleukin-6 (IL-6) and Tumor Necrosis Factor-alpha (TNF-α) – Specific cytokines (small proteins that act as messengers for cells) that directly indicate immune system activation.
Homocysteine – Elevated levels of this amino acid after protein breakdown can be associated with chronic inflammation and increased cardiovascular risk.
A doctor might recommend additional evaluations to rule out underlying conditions.
Managing and Reducing Chronic Inflammation
The good news is that chronic inflammation is both preventable and reversible with lifestyle changes and, when necessary, medical intervention.
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Anti-Inflammatory Diet – Emphasise whole, nutrient-rich foods: fruits, vegetables, whole grains, nuts, seeds, and fatty fish (rich in omega-3). Reduce processed foods, refined sugar, and saturated fats. Spices like turmeric, ginger, and garlic naturally combat inflammation.
Regular Exercise – Moderate physical activity, such as brisk walking, yoga, or cycling, helps regulate immune function and lower inflammatory markers.
Stress Management – Chronic stress elevates cortisol, a hormone that promotes inflammation. Mindfulness, meditation, deep breathing and quality sleep can counter this.
Adequate Sleep – Aim for 7–8 hours of sleep daily; sleep deprivation directly increases inflammatory cytokines.
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Quit Smoking and Limit Alcohol – Both contribute to oxidative stress and systemic inflammation.
Maintain a Healthy Gut – A balanced gut microbiome regulates inflammation. Include probiotic and fibre-rich foods like yogurt, kefir, and leafy greens.
How Seriously Should You Take It?
Chronic inflammation might be silent but its effects are anything but mild. Over time, it erodes the body’s resilience and increases the risk of degenerative diseases. Treating it isn’t just about avoiding illness — it’s about protecting your long-term vitality and aging well.
In essence, inflammation is the body’s alarm system. When it doesn’t switch off, it’s a sign that something deeper needs attention. Listening to these signals — and acting early — can make the difference between surviving and truly thriving.
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(Dr Chatterjee is internal medicine specialist at Indraprastha Apollo Hospital, New Delhi)
