Systemic inflammation (LGI – Low-Grade Inflammation) is silent, insidious, and often underestimated. It is a process that can remain asymptomatic for extended periods, yet it exerts a profound impact on the body’s balance, particularly on metabolism.
Unlike acute inflammation, which is characterized by pronounced and overt symptoms such as fever, pain, swelling, or redness, systemic inflammation represents a constant and generalized state, often driven by unhealthy lifestyle habits. It contributes to overweight, metabolic syndrome, hepatic steatosis, insulin resistance, dyslipidemia, and, consequently, an increased risk of cardiovascular disease.
What can be the underlying causes?
They can certainly be heterogeneous and varied; however, they are often interconnected:
- A diet high in refined sugars and ultra-processed foods and trans fats
- Sedentary lifestyle and chronic stress
- Imbalances of gut microbiota
- Excess visceral and abdominal fat, considered a true pro-inflammatory organ
- Nutritional deficiencies (such as vitamin D, omega-3, and polyphenol deficiencies)
All of these factors hyper-activate the immune system in an abnormal and excessive manner, leading to an increased production of inflammatory cytokines that disrupt insulin sensitivity, liver function, fat metabolism, and vascular tone.
What, then, can be the consequences for metabolism?
Low-grade inflammation (LGI) can contribute to the development of several chronic conditions, including:
- Metabolic syndrome
- Type 2 diabetes mellitus
- Hypercholesterolemia e hypertriglyceridemia
- Non alcoholic fatty liver disease
- Hypertension
- Early atehrosclerosis
What can be done to prevent it?
In this context, it is important to consider one key point: systemic inflammation is modifiable, especially through significant lifestyle changes:
- Follow an anti-inflammatory diet rich in fiber, seasonal vegetables and fruits, essential fatty acids, and spices such as turmeric and ginger, while limiting refined sugars
- Engage in daily physical activity, even simple regular walks
- Prioritize good sleep and manage stress
- Supplement appropriately with macro- and, especially, micronutrients: polyphenols, probiotics, berberine, omega-3s (including alpha-linolenic acid, ALA), vitamin D, or others, based on individual deficiencies or specific conditions
Pay close attention to systemic inflammation, as it is often present but invisible. It is easy to trigger and requires significant time and consistency to reduce. The first step? Understand it in order to prevent it!