How a silent Low-Grade Inflammation is behind your Chronic Health Problems

You might not have heard of the term “low-grade inflammation” (LGI), so you might be surprised to learn that it’s at the foundation of 95% of all chronic disease. This means that it’s highly likely that low-grade inflammation is silently sabotaging your health. It can impact everything from your energy levels to your mood and brain function. The scientific literature linking it to chronic diseases, such as diabetes, cardiovascular disease, cancer, autoimmune disorders and Alzheimer’s, is piling up.

The good news is that you’re not powerless! Now that you learned about LGI, you can find your root causes and address them, so that you can systematically improve your health. Allow yourself to thrive.

Our Immune System Through Evolution

We owe our immune system and its regulation thanks to about 500 million years of evolution. The human immune system has co-evolved with microbes. It is assumed that the early human environment was very pathogen-rich and that pathogen pressure is the main cause of our migration Out-of-Africa. There is a constant battle between humans, pathogens and other rapidly evolving organisms. All organisms are part of the evolutionary arms race. Organisms that fall behind in this race are at risk of extinction.

Our immune system has learned by coming into contact with bacteria, fungi, viruses, parasites, cuts, wounds, (toxic) plants and animals. It has been extremely trained from the past to survive in an environment of billions of homeostasis-disrupting influences today. Keep this in mind as important background for this article.

Our immune system protects us countless times from certain death and that has its price. In times of challenges, the body regulates itself by putting the immune system in an economical survival mode. This immune mode is called low-grade inflammation. It is a wisdom acquired through evolution that is stored in every cell of the body and is characterized by “survive today and see tomorrow”. Without the capacity of this energy-saving mode, homo sapiens could never have existed. So on short-term it is a good thing.

Unfortunately, modern life offers so many challenges that low-grade inflammation is inevitable and chronic and eventually causes disease. In the beginning, this inflammation is not so much accompanied by symptoms. It is a matter of time and the accumulation of processes or decrease in homeostasis until we can speak of symptoms and disease. That’s why good regulation of our immune system is always an important factor that we focus on in our treatment plans at Valeo Life.

“The human immune system is like a life insurance policy; by the time it pays out, it’s too late.”

Classical Inflammation

Inflammation is classically characterized by heat (calor), redness (rubor), pain (delor), swelling (tumor) and movement restrictions, such as with torn ankle ligaments. If we were not able to produce appropriate and targeted inflammation, we would die from a simple cut that will get infected. Inflammation is a vital form of protection, adaptation and at the same time it is the beginning of a healing process.

Our body has a standard pattern how it responds (with inflammation) to fight infection, repair cells, heal the wound, adapt the body and achieve a new homeostatic balance. Classically our immune system is activated via internal or external injury that can be caused by two things:

  1. A PAMP (Pathogen-Associated Molecular Pattern, such as a bacterial infection)
  2. A DAMP (Damage-Associated Molecular Pattern, such as a cut or a torn ligament).

AMP’s are molecules or molecular patterns that activate our immune system. Our immune system has got well developed receptors (TLR’s) and mechanisms for PAMP’s and DAMP’s.

A classical inflammation lasts for about four to six days under optimal conditions. A low-grade inflammation occurs after about 42 days of finding no solution, and it stays.

What Is Low-Grade Inflammation?

Unlike acute inflammation with redness, swelling and heat, low-grade inflammation is a cold, subtle, chronic, systemic inflammation that persists unnoticed, wreaking havoc on your health over time. This type of inflammation is caused by a constantly triggered immune system, where the immune stimulus is not large enough to trigger a full immune response, so that the inflammation is not resolved and remains dormant. LGI can be seen as the end point of all kinds of pathological processes in the body, caused by a range of risk factors, and at the same time the starting point of chronic disease.

Researchers now believe that LGI is underlying 95% of all chronic diseases.

Once LGI is present, the immune system will do everything it can to not be shut down until the inflammation is resolved. It has a range of reactivation strategies with which it can provide itself with energy and with which it can reactivate itself. Reactivation strategies include the immune system’s use of insulin, leptin, cortisol, thyroid hormone (rT3), serotonin and dopamine as a means of both releasing energy and keeping itself activated. Each counter strategy leads to further pathology and to a chronic disease picture. Diseases such as diabetes, heart disease, autoimmune disorders, and neurological conditions like Alzheimer’s.

Classical Inflammation vs Low-Grade Inflammation

Meta-inflammation differs from classical inflammation in that it is:

  1. low-grade, increasing immune markers only modestly (i.e., a 4- to 6-fold increase versus a few hundred-fold increase);
  2. persistent, resulting in chronic, rather than acute, allostasis (adjustment of body processes);
  3. systemic, rather than local, effects;
  4. has antigens that are less obvious than foreign invaders and are therefore referred to as “inducers”;
  5. appears to perpetuate rather than resolve; and
  6. associated with decreased rather than increased metabolism.

Classical inflammation has a healing role in acute disease; meta-inflammation, because of its persistence, has a disease-mediating role, exacerbating and perpetuating chronic disease. The difference between these 2 forms of inflammation is illustrated in the image below where you can see a raging fire on the left and a smoldering fire on the right (LGI).

Signs You May Be Suffering from Low-Grade Inflammation

Identifying whether low-grade inflammation is behind your chronic health complaints can be challenging. Here are some common signs to watch for:

  • Fatigue: Feeling constantly tired and lacking energy, even after a good night’s sleep.
  • Muscle and joint pain: Persistent discomfort or swelling in the joints, often accompanied by stiffness.
  • Digestive issues: Recurring abdominal pain, bloating, or changes in bowel habits.
  • Skin problems: Unexplained rashes, eczema, or psoriasis flare-ups.
  • Frequent infections: Increased susceptibility to infections, as the immune system is compromised.
  • Brain fog: Difficulty concentrating, memory problems, or cognitive decline.
  • Mood disorders: Mood swings, anxiety, or depression may be linked to chronic inflammation.
  • Weight gain: Difficulty losing weight, even with a healthy diet and regular exercise.
  • Chronic pain: Ongoing pain in different areas of the body, such as muscles or back.
  • Unexplained swelling: Swollen lymph nodes or general swelling in the body.
  • Blood plasma CRP levels between 3 mg/l and 10 mg/l

Experiencing one or more of these symptoms does not necessarily mean you have chronic inflammation, but they may be potential indicators to consider. It’s essential to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

Modern Western life leading to LGI

LGI is almost inevitable in a modern Western life. This is because this unnatural life does not ‘rhyme’ with our evolution-based (epi)genetic program. Our genes are still 99.9% the same as during our existence as hunter-gatherers. The fact that current hunter-gatherer tribes hardly or do not suffer from lifestyle diseases, such as depression, diabetes or cardiovascular diseases, is enough proof already. A Western lifestyle leads to stress, inflammation and therefore activation of the immune system. The body does not have the capacity to solve all of this and therefore switches on an LGI to only be able to achieve what is absolutely necessary. In the long run, depending on the (epi)genetic profile, a disease develops.

Modern life contains many (‘false’) signals that activate the immune system, but do not have the ability to initiate a full inflammatory response and will therefore unfortunately not be terminated properly. Our immune system is activated, but is not able to find a solution for these factors, because they keep coming in. The solution of our immune system is to put itself on hold, you could say; low-grade inflammation (LGI).

What can trigger LGI?

Our immune system is not only triggered by PAMP’s and DAMP’s, but it is also activated by modern factors, such as (chronic) psychological stress, emotional stress, social stress, toxins, certain processed foods and blue light. See the image below where SCI = silent chronic inflammation is pictured in the wheel in the center.

Understanding what triggers low-grade inflammation is essential for reversing its effects. Here are some common causes:

  1. Poor Diet. Diet is one of the most significant factors contributing to chronic inflammation. Refined sugars, processed foods, and trans fats promote the release of inflammatory cytokines, while nutrient deficiencies can impair the body’s ability to regulate inflammation.
  2. Chronic Stress. Chronic stress leads to the prolonged release of cortisol, the body’s primary stress hormone. While cortisol is anti-inflammatory in the short term, prolonged exposure can lead to hormonal imbalances that exacerbate inflammation.
  3. Poor Sleep Quality. A lack of sufficient, quality sleep can disrupt the body’s natural healing processes, increasing the risk of inflammation. During deep sleep, the brain removes metabolic waste through the glymphatic system, which helps reduce neuroinflammation and prevents brain damage.
  4. Sedentary Lifestyle. Physical inactivity can lead to an increase in inflammation markers in the bloodstream. Regular movement and exercise help regulate inflammatory pathways and boost the immune system.
  5. Environmental Toxins. Exposure to pollutants, pesticides, and chemicals can trigger the body’s inflammatory response. These toxins can activate microglia, the brain’s immune cells, leading to chronic neuroinflammation.
  6. And many more triggers, including the ones in the image below.

How Low-Grade Inflammation Affects Your Body

People can suffer from a LGI for months, years and even decades and not even know it. Like a campfire that continues to glow, the inflammation also continues to smolder, which produces a lot of harmful smoke but never really produces good heat, and which also costs a lot of energy. That energy has to be ‘stolen’ from other organs, because an activated immune system switches to the inefficient anaerobic glycolysis to gain energy. Due to the lack of available energy, the connective tissue (tendons, ligaments, skin) is the first victim, and furthermore all organs that are not necessary for direct survival. This process of energy redistribution mainly has consequences for the intestines (digestive problems), the reproductive organs, the muscular system (feeling weak, susceptibility to injury), the brain (withdrawing from social life), and general mental resilience (depression). This evolutionarily explainable process has only one goal: to save energy, prevent more damage and protect humans from the most frequent cause of death in the past of humans; sepsis.

LGI leads to deteriorating health that is characterized by, among other things, mitochondrial dysfunction, insulin resistance, leptin resistance and cortisol resistance, it is more difficult to initiate that inflammatory response (the strong campfire).

The Role of Nuclear Factor Kappa Beta (NF-kB)

The regulation of inflammatory factors, such as cytokines (inflammation signaling substances like IL-1 beta, IL-6, TNF-alpha and IFN-gamma) and inflammation activating transcription factor NF-kB (in the cell nucleus), is central to both disease prevention and treatment.

NF-kB should be considered the ‘key regulator’ of the immune system and is directly responsible for not only the production of the above pro-inflammatory cytokines, but also for the activation of a substance that inhibits the migration of macrophages: macrophage inhibiting factor (MIF). MIF inhibits the migration of phagocytic (=eating) macrophages and that is essential at the beginning of the inflammatory reaction. Before macrophages eat everything (and therefore also active immune cells) any pathogens must first be killed. Only when all danger has passed, macrophages are allowed to infiltrate the area to eat all remaining immune cells, along with necrotic tissue and pathogen waste.

The substance that is important for the migration of macrophages is called macrophage migration activating factor (MAF). So while MIF determines the beginning of an inflammation, MAF is responsible for its end. As mentioned, NF-kB is responsible for the induction of MIF, while cortisol and so-called resolvins, produced from DHA and EPA, are responsible for the production of MAF. This makes it clear how important it is to eat enough fish and shellfish, which contain the necessary DHA and EPA fatty acids, because these fatty acids are the precursors of resolvins and protectins.

The importance of Omega-3 fatty acids EPA and DHA for the immune system

The inflammatory response cannot be ended without the essential omega-3 fatty acids EPA and DHA. When there are deficiencies of these fatty acids, the immune system will be overactive. Research shows that supplementing with EPA and DHA has enormous positive effects on all kinds of diseases. This of course depends on whether the person in question has a deficiency, which can be measured with the omega-3 index bloodtest.

The research results and the need to increase omega-3 make evolutionary sense when looking at anthropological evidence that shows that humans lived mainly near water (sea, rivers, lakes). The diet of homo sapiens consisted to a much greater extent of marine life (shellfish, fish and seaweed) than is the case today. Marine life provides vitamin B12, omega-3’s EPA and DHA, selenium, zinc and of course iodine. These are all important nutrients for our brain as well.

How to Restore Balance to Your Immune System

At Valeo Life we practice root cause medicine, which means that we take our time with you for an extensive anamnesis and to map out the film of your health challenges. We will find out what factors contributed to your health challenges. When we know the cause(s), then we can address them and start implementing new strategies.

Following the steps in our 9 Pillars of Optimal Health and our coaching and treatments will do exactly that: restore balance to your immune system and tackle your low-grade inflammation so you will dramatically improve your overall health.

Here are some actionable strategies to get your started:

  1. Adopt an Anti-Inflammatory Diet
  • Increase Omega-3 Fatty Acids: Omega-3s found in fish oil, flaxseeds, and walnuts help reduce inflammation.
  • Load Up on Antioxidants: Foods rich in antioxidants like berries, leafy greens, and green tea combat oxidative stress and inflammation.
  • Cut Out Processed Foods: Eliminate refined sugars, trans fats, and artificial additives.
  • Incorporate Spices: Turmeric and ginger are powerful natural anti-inflammatory agents.
  1. Manage Stress Effectively
  • Psychological, emotional and social stress all take a toll on the immune system – keeping it on hold. Find ways to address your important triggers.
  • Practice Mindfulness: Techniques like meditation, deep breathing, and yoga can reduce cortisol levels and inflammation.
  • Schedule Downtime: Taking breaks and prioritizing self-care is essential for long-term stress management.
  1. Improve your Biorhythm and your Sleep Hygiene
  • Set a Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your body’s circadian rhythm.
  • Create a Restful Environment: Make your bedroom cool, dark, and quiet.
  • Limit Screen Time: Blue light from electronic devices can disrupt your natural sleep cycle.
  1. Stay Active
  • Regular Exercise: Engaging in moderate-intensity physical activity at least 30 minutes a day can help lower inflammation levels.
  • Incorporate Movement Throughout the Day: Even short walks or stretching breaks can make a difference.
  1. Limit Exposure to Environmental Toxins and Support Detoxification Pathways
  • Use Natural Cleaning Products: Switch to eco-friendly and non-toxic household cleaners.
  • Filter Your Water: Drinking filtered water helps minimize the intake of heavy metals and other contaminants.
  • Choose Organic: Whenever possible, buy organic produce to reduce pesticide exposure.
  • Hydrate: Drink plenty of pure water to support kidney function and detoxification.
  • Eat Cruciferous Vegetables: Broccoli, cabbage, and Brussels sprouts are known to aid detoxification.
  1. Restore Balance to Your Gut
  • 70% or more of your immune system is in your gut. Improving the balance of beneficial bacteria in your gut can help manage systemic inflammation.
  • Probiotics like lactobacillus and bifidobacteria can strengthen the gut barrier and reduce inflammation markers.
  • Work with a specialist to get a personalized gut optimization plan.
  1. Supplements for Inflammation Control
  • Curcumin: The active ingredient in turmeric, curcumin, has powerful anti-inflammatory properties.
  • Resveratrol: Found in red grapes, this compound can cross the blood-brain barrier and has been shown to reduce neuroinflammation.
  • Vitamin D: This vitamin plays a crucial role in immune function and helps regulate inflammation.
  • Lactoferrin: Your neurophils naturally make this to fight pathogens and bind iron when needed.

Take Control! How we can Help

Battling inflammation requires a multi-pronged approach. A qualified nutrition coach can provide personalized guidance and support to help you create an anti-inflammatory diet plan that fits your unique needs and preferences. They can also help you navigate the complexities of food sensitivities, identify potential gut health issues that might be contributing to inflammation, and develop sustainable lifestyle changes for long-term success.

Don’t let chronic inflammation hold you back from feeling your best. Consider working with a nutrition coach to create a personalized plan for optimal health and well-being. Your future self will thank you for it!

Summary & Conclusion

Low-grade inflammation may be the silent saboteur behind your chronic health complaints. By understanding what triggers low-grade inflammation and taking practical steps to reduce it, you can transform your health and well-being. Start by adopting an anti-inflammatory diet, managing stress, improving sleep quality, and staying active. Address your gut health and be mindful of environmental toxins that may fuel inflammation. These actionable strategies can help you reclaim your health and enjoy a life filled with vitality and energy.

If you suspect that low-grade inflammation might be contributing to your health issues, don’t hesitate to reach out to Valeo Life. We’re here to guide you on your path to holistic healing and long-term well-being.

Chronic-systemic-low-grade inflammation is the biological mechanism that protected homo sapiens in its evolutionary history as hunter-gatherers from death by sepsis, which was then (for a long time) the main cause of death. LGI gives the possibility (for the body) to survive under prolonged immune activation and many metabolic and immunological challenges at that given moment. It is the evolutionary wisdom that is stored ‘lying’ in the cell that is characterized by “survive today and see tomorrow”. Modern Western life is an evolutionary mismatch, because the multitude of (false) homeostasis disrupting, immune activating influences lead to an unavoidable, and often continuous LGI. For more and more diseases and conditions, science determines that these are the result of (long-term) LGI. Curing LGI requires a total approach of the ‘body system’ in which psychoneurological, endocrinological, immunological and metabolic functions must be restored. In contrast to a reductionist approach, this not only leads to reduction of symptoms, but also to homeostasis, biological (cognitive) flexibility, recovery from illness and optimal health.

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