Silent inflammations – the silent danger in our bodies

Have you ever wondered why, despite eating healthily and exercising regularly, you sometimes don’t feel as fit as you should? Perhaps the answer lies hidden in your body, in the form of silent inflammation. Without us realizing it, these invisible processes can affect our well-being and lead to serious health problems in the long term. Dive into the world of silent inflammation with us and discover how you can recognize and combat these hidden dangers.

What are silent inflammations?

It burns, is red, hot and inflamed – a classic inflammation is accompanied by clear symptoms and represents a healthy defense reaction of the immune system to pathogenic germs. Silent inflammations, on the other hand, go unnoticed for a long time. This is a bad thing, because the majority of the so-called diseases of civilization are promoted by such silent inflammations. Such hidden inflammations are therefore an insidious enemy that often works in secret. They act quietly and inconspicuously. They are caused by a persistent activation of the immune system, which can damage the body in the long term. Without clear symptoms, this type of inflammation can often go undetected until serious health problems arise. Silent inflammations are associated with::

• Mood disorders such as depression, anxiety or excessive anger.
• Metabolic syndrome, consisting of high blood pressure, problems with blood sugar control, obesity and impaired cholesterol levels. All of these factors increase the risk of cardiovascular disease, stroke and type 2 diabetes.
• Autoimmune diseases
• Neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.

Silent inflammations – causes and effects

Silent inflammations can be triggered by a variety of factors. Much depends on diet. Eating too much meat, sugar and white flour can trigger chronic inflammatory reactions, as can nicotine, environmental toxins and electrosmog. Constant stress also promotes silent inflammation. All these factors lead to a chronic activation of the immune system, which places a constant burden on the body. Research shows that certain markers in the blood, such as C-reactive protein (CRP) and the ratio of arachidonic acid to eicosapentaenoic acid (AA:EPA), can indicate the presence of inflammation. For example, a lower AA:EPA ratio indicates lower levels of inflammation. Vitamin D also plays a role in the regulation of inflammatory processes and can help to reduce them.

The role of nutrition in silent inflammation

Our diet is a crucial factor when it comes to fighting silent inflammation. An unbalanced diet, rich in sugar and saturated fats, can promote inflammation. Therefore, avoid foods that have a strong inflammatory effect, such as

• Industrially processed food: The rule is simple – anything with a long list of ingredients or that is difficult to pronounce should be avoided. This applies not only to processed products, but also to meat from factory farming and fruit or vegetables that have been transported over long distances and artificially ripened. Extreme examples are vegan meat alternatives, light products or sugar-free chewing gum.
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• Sugar with a quick effect: Any food that tastes sweet without fiber and water contributes to inflammation. This includes gummy bears as well as dried fruit and fruit juices. The more fructose they contain, the greater the risk of inflammation – even supposedly healthy alternatives such as agave syrup are problematic.
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• Whole grains: Various types of grain such as wheat, spelt and oats are a burden on digestion and metabolism. Focusing on gluten as the sole problem is misleading, as grains contain many other harmful proteins, such as wheat germ agglutinin. For most people, eliminating cereals already leads to a significant improvement in symptoms, regardless of which specific protein is the trigger.
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• Harmful fats: If you want to avoid inflammation caused by fats, you should avoid vegetable seed oils such as sunflower, rapeseed, wheat germ and corn oil. These contain high amounts of omega-6 and omega-3 fatty acids in forms that are difficult for the body to metabolize, such as alpha-linolenic acid (ALA). Avoiding these oils is perhaps the most important recommendation for preventing inflammation.
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• Dairy products: Humans are the only species that continue to consume milk after childhood, and this milk is usually highly processed. Fresh dairy products promote inflammation. However, after a reset phase, fermented dairy products, preferably from raw sheep or goat milk, can be reintroduced into the diet in small quantities.
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• Legumes: Many legumes contain pro-inflammatory proteins such as lectins. They should be avoided during the reset phase, with the exception of green beans, peas and edible mangetout. Some legumes can be tested later – preferably in fermented form – for their tolerance. Soy, peanuts and certain types of beans such as white and brown beans should be permanently avoided.
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• Alcohol: Although occasional moderate alcohol consumption is probably harmless for healthy people, alcohol is avoided during the reset phase. This is because the liver cannot break down fat reserves during alcohol detoxification, which hinders the body’s detoxification process.

In contrast, an anti-inflammatory diet rich in fruits, vegetables, whole grains and omega-3 fatty acids can help reduce inflammation. Omega-3 fatty acids, found in fish such as salmon and mackerel, are particularly effective in the fight against inflammation.

Replace processed foods with fresh, unprocessed products. These are not only rich in nutrients, but also contain fewer pro-inflammatory ingredients. Your body will thank you for it!

How do I recognize silent inflammation?

Recognizing silent inflammation can be a challenge as it often occurs without obvious symptoms. However, there are certain indicators and symptoms that can point to silent inflammation. Early detection is crucial to avoid serious health problems.

Important markers for measuring inflammation

Various blood markers can be used to detect silent inflammation. The classic parameter for silent inflammation in blood findings is C-reactive protein (CRP). People with silent inflammation have a value close to the limit of 5 mg/l or slightly above. An elevated CRP level can indicate a risk of cardiovascular disease. Interleukin-6 (IL-6) is also an indicator of inflammatory processes in the body. The following table lists some of the most important markers that can be used to detect silent inflammation:

Marker	Beschreibung
C-reactive protein (CRP)	Indicator for general inflammation in the body
Interleukin-6 (IL-6)	Inflammatory marker that is often elevated in chronic inflammation
AA:EPA ratio	A lower ratio indicates lower inflammation levels

Symptoms that you should not ignore

Although silent inflammation is often asymptomatic, there are some signs that may indicate the presence of inflammation. These include chronic fatigue, joint pain, digestive problems and even mood swings. These symptoms can easily be dismissed as normal everyday complaints, but should be taken seriously.

Pay attention to your body and observe any changes. If you notice persistent tiredness, diffuse discomfort or unexplained pain, this could be an indication of silent inflammation. Get regular medical check-ups to be on the safe side.

Strategies to combat silent inflammation

A holistic approach is required to effectively combat silent inflammation. This includes both dietary changes and lifestyle changes.

Dietary changes for less inflammation

An anti-inflammatory diet has a positive effect in many ways. It should be individually adapted to the respective life situation, existing illnesses, allergies and intolerances. In principle, it is considered to be beneficial to the health of all adults. It is particularly impressive that recent studies have shown that people with chronic inflammation can benefit significantly from such a change in diet. This applies not only to chronic inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease, but also to joint pain, obesity, skin diseases such as psoriasis and even depression. So switching to an anti-inflammatory diet can make a big difference. Make sure to incorporate more anti-inflammatory foods into your diet. This includes foods rich in antioxidants, such as berries, green leafy vegetables and nuts. At the same time, reduce your intake of sugar, refined carbohydrates and saturated fats. Here are some foods that will make your diet more inflammation-friendly:

• Nuts and seeds: Almonds, walnuts, linseed and chia seeds are also good sources of omega-3 fatty acids and antioxidants.
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• Berries: Blueberries, strawberries, raspberries and blackberries are rich in antioxidants such as anthocyanins, which fight inflammation.
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• Green leafy vegetables: Spinach, kale, chard and other green vegetables contain many antioxidants and anti-inflammatory substances such as polyphenols.
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• Olive oil: Extra virgin olive oil is an excellent source of monounsaturated fats and contains oleocanthal, which has an anti-inflammatory effect.
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• Turmeric root: Turmeric contains curcumin, a natural anti-inflammatory. The effect is enhanced when turmeric is combined with black pepper.
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• Ginger: Ginger has been shown to have an anti-inflammatory and antioxidant effect, which can be helpful for joint pain and inflammation.
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• Garlic: Garlic contains sulphur compounds such as allicin, which strengthen the immune system and have an anti-inflammatory effect.
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• Green tea: The high content of polyphenols and antioxidants, especially EGCG (epigallocatechin gallate), makes green tea a powerful anti-inflammatory drink.
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• Fermented foods: Sauerkraut, kimchi, kefir, miso and other fermented products contain probiotics that support the balance of the intestinal flora and have anti-inflammatory effects in the body.

These foods not only help to fight inflammation, but also support digestion and promote a healthy immune system.

Exercise and stress management: your path to better health

Regular exercise is key to reducing inflammation. Physical activity helps to regulate the immune system and make the body more resistant to inflammatory processes. It is not necessary to follow an intensive exercise program; even regular walks or light jogging can have a positive effect. Stress is another factor that can promote silent inflammation. Chronic stress leads to the release of stress hormones, which can increase inflammatory reactions in the body. Techniques such as meditation, yoga or breathing exercises can help to reduce stress and lower inflammation levels.

The path to an inflammation-free life: Tips and tricks

Living an inflammation-free life is an achievable goal that requires a combination of knowledge, discipline and motivation. It’s about making conscious choices and integrating healthy habits into your everyday life.

Practical tips for everyday life

To avoid silent inflammation in everyday life, it is important to maintain a balanced lifestyle. Start by making small changes to your daily routines that can have a big impact in the long term. Prioritize your diet, exercise and mental health.

Plan your meals in advance to make healthy choices. This will help you resist temptation and ensure you always have a nutritious option on hand.