{"id":23861,"date":"2023-11-09T14:18:58","date_gmt":"2023-11-09T13:18:58","guid":{"rendered":"https:\/\/www.salutacoach.ch\/silent-inflammation-why-you-should-know-about-it\/"},"modified":"2023-11-09T14:18:59","modified_gmt":"2023-11-09T13:18:59","slug":"silent-inflammation-why-you-should-know-about-it","status":"publish","type":"post","link":"https:\/\/stage.salutacoach.ch\/en\/silent-inflammation-why-you-should-know-about-it\/","title":{"rendered":"Silent inflammation – Why you should know about it"},"content":{"rendered":"\t\t
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The dual nature of inflammation: Friend or foe<\/b><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tInflammations are often negatively perceived, even though they can inherently signify something good: they signal that our immune system is active. For example, when our body is attacked by viruses, the immune system responds by triggering inflammation. As soon as this task is completed, the inflammation subsides. But what happens if the inflammation never completely subsides and our body is constantly struggling with a small inflammation? This is known as low-grade chronic inflammation or silent inflammation.<\/strong> And this is exactly what should be prevented!\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Why you should know more about silent inflammation<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tA study by Paul Ridker [1] in 1997 showed that individuals with silent inflammation,<\/strong> who are otherwise considered healthy, have a higher risk of heart attacks<\/strong> than those with low inflammation levels. Ridker measured the CRP (C-reactive protein) levels in over 500 doctors and followed them for 14 years. After 14 years, it was observed that people with high CRP levels<\/strong> (above 2.11mg\/L) had a three times higher risk<\/strong> of experiencing a heart attack compared to individuals with low levels (<0.55mg\/L).\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tThe CRP-level<\/strong> is a laboratory parameter that provides information about inflammation in the body.<\/strong>\r\n\r\nIn the past,<\/strong> the evaluation was limited to whether the CRP level was high or low to determine the presence of acute inflammation in the body, resulting in a threshold of 10 mg\/L.<\/strong>\r\n\r\nHowever, more precise measurement methods nowadays<\/strong> allow for a finer differentiation between low and very low CRP levels. According to the American Heart Association, values below 1.0 mg\/L are already considered risk factors for cardiovascular diseases<\/strong> [2].\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Silent inflammation as a cause of chronic diseases?<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tIt is now known that silent inflammation<\/strong> not only significantly increases the risk of cardiovascular diseases<\/strong> but also for conditions such as obesity, mental stress, fatigue, diabetes, osteoporosis, and many others [3]. Therefore, it is of great importance to keep inflammation in our body as low as possible<\/strong> or, more precisely, to constantly provide our body with the means to combat internal inflammation. As shown in the figure, various environmental and lifestyle factors, particularly poor nutrition, obesity, and stress, have been proven to lead to CRP levels above 1.0 mg\/L and consequently, silent inflammation.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\u00a9 Bildquelle: [3] <\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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How to reduce silent inflammation<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tAn important step in reducing silent inflammation is the reduction of excess body fat.<\/strong> Body fat can further fuel inflammation and thus make controlling inflammation more difficult. Therefore, it is advisable to pay close attention to your diet.\r\n\r\nIn addition to a balanced diet following the mediterranean diet,<\/strong> which is based on vegetables, whole grains, and dairy products, you should also consider the following points:<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Oliven\u00f6l\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Enjoy olive oil daily<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Olive oil not only provides valuable fatty acids but also numerous secondary phytonutrients that have anti-inflammatory properties, making it suitable for daily consumption to alleviate inflammation [4].<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Kr\u00e4uter\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Cooking more with Herbs<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Herbs like basil, thyme, as well as onions and garlic also have anti-inflammatory properties due to their high polyphenol content – a plant chemical. Use fresh herbs in your meals while the summer lasts, and switch to dried versions afterward to reap the health benefits [5].<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"More\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Long-term success through exercise<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Although dietary changes can bring quick results, physical activity is required to maintain weight loss in the long term [6]. In addition, physical activity (if not performed at extremely high intensity) has an anti-inflammatory effect. Exercise therefore reduces inflammation in the body.<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tLosing fat through strengt training<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Schlaf\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Reducing inflammation with sleep<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Those who sleep poorly or inadequately have higher blood inflammation levels compared to those who get sufficient sleep [7]. During sleep, the body carries out repairs and replaces what is needed, which supports the termination of inflammation processes. Sleep disturbances disrupt these processes and thus contribute to silent inflammation.<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tDo you have trouble sleeping? Read here for more information.<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Sources<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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[1] Ridker PM, Cushman M, Stampfer MJ, Tracy RP, Hennekens CH. Inflammation, aspirin, and the risk of cardiovascular disease in apparently healthy men. N Engl J Med. 1997 Apr 3;336(14):973-9. doi: 10.1056\/NEJM199704033361401. Erratum in: N Engl J Med 1997 Jul 31;337(5):356. PMID: 9077376.<\/span><\/h6>

[2] Sabatine MS, Morrow DA, Jablonski KA, Rice MM, Warnica JW, Domanski MJ, Hsia J, Gersh BJ, Rifai N, Ridker PM, Pfeffer MA, Braunwald E; PEACE Investigators. Prognostic significance of the Centers for Disease Control\/American Heart Association high-sensitivity C-reactive protein cut points for cardiovascular and other outcomes in patients with stable coronary artery disease. Circulation. 2007 Mar 27;115(12):1528-36. doi: 10.1161\/CIRCULATIONAHA.106.649939. Epub 2007 Mar 19. PMID: 17372173.<\/span><\/h6>

[3] Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, Ferrucci L, Gilroy DW, Fasano A, Miller GW, Miller AH, Mantovani A, Weyand CM, Barzilai N, Goronzy JJ, Rando TA, Effros RB, Lucia A, Kleinstreuer N, Slavich GM. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019 Dec;25(12):1822-1832. doi: 10.1038\/s41591-019-0675-0. Epub 2019 Dec 5. PMID: 31806905; PMCID: PMC7147972.<\/span><\/h6>

[4] Guasch-Ferr\u00e9 M, Li Y, Willett WC, Sun Q, Sampson L, Salas-Salvad\u00f3 J, Mart\u00ednez-Gonz\u00e1lez MA, Stampfer MJ, Hu FB. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi: 10.1016\/j.jacc.2021.10.041. PMID: 35027106; PMCID: PMC8851878.<\/span><\/h6>

[5] Bower A, Marquez S, de Mejia EG. The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet. Crit Rev Food Sci Nutr. 2016 Dec 9;56(16):2728-46. doi: 10.1080\/10408398.2013.805713. PMID: 25749238.<\/span><\/h6>

[6] Paix\u00e3o C, Dias CM, Jorge R, Carra\u00e7a EV, Yannakoulia M, de Zwaan M, Soini S, Hill JO, Teixeira PJ, Santos I. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020 May;21(5):e13003. doi: 10.1111\/obr.13003. Epub 2020 Feb 12. PMID: 32048787; PMCID: PMC9105823.<\/span><\/h6>

[7] Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol. 2011 Aug 5;11(9):607-15. doi: 10.1038\/nri3041. PMID: 21818123.<\/span><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Why it doesn’t always have to be exercise <\/p>\n","protected":false},"author":7,"featured_media":22473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[89],"tags":[],"class_list":["post-23861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knowledge"],"yoast_head":"\nSilent inflammation - Why you should know about it - SalutaCoach<\/title>\n<meta name=\"description\" content=\"Reduce silent inflammation through weight loss and healthy nutrition. 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