Low-Grade Inflammation

Low-grade inflammation differs from acute inflammation, such as a cold or wound. It is a silent, long-lasting condition in which the body's inflammatory markers are continuously slightly elevated.

Being overweight and especially visceral fat are significant causes of inflammation. Fat tissue secretes inflammation-promoting cytokines, creating a vicious cycle: inflammation impairs insulin sensitivity and metabolism, which promotes further fat accumulation.

Chronic stress and elevated cortisol worsen inflammation. Poor sleep, highly processed food, and excessive alcohol also maintain the inflammatory state.

Factors that reduce inflammation include an anti-inflammatory diet (vegetables, berries, fish, whole grains), regular moderate exercise, sufficient sleep, and stress management. Omega-3 fatty acids, fiber, and polyphenol-rich foods like blueberries are particularly beneficial.

In weight management, reducing inflammation is important because an inflammatory state can slow weight loss and increase fatigue. A holistic approach to nutrition, exercise, and recovery supports the reduction of inflammation.

Last updated: March 30, 2026