Inflammation is a reaction designed to protect us after an injury or infection. The term originates from the Latin word inflammare, which means “to set on fire.” In the classic response to injury or infection, the injured area becomes red, swollen, hot and painful. But there is another type of inflammation that is not so obvious.Silent inflammation reflects an underlying low-grade stimulation of the inflammatory process with no outward signs of inflammation. Silent inflammation is a major factor in the development of virtually every major chronic degenerative disease, including heart disease, allergies, type 2 diabetes, cancer and Alzheimer’s disease. 

Many factors trigger silent inflammation, including these:

• Insulin resistance
• Obesity
• Emotional stress
• Environmental toxins
• Low antioxidant intake
• Increased exposure to free radicals, such as from radiation or smoking
• Chronic infections
• An imbalance of dietary fats
• Increased intestinal permeability, also known as leaky gut

The most common way to measure inflammation is a blood test of C-reactive protein (CRP). Addressing the many factors that can trigger silent inflammation is critical. Let’s start with diet.

Foods that fight inflammation

Research has left little room for doubt that diet is a major factor in the development of silent inflammation. In fact, a July 2010 study in the American Journal of Cardiology confirmed that abdominal obesity is the strongest independent predictor of silent inflammation and elevated CRP levels.

These three key dietary factors will help reduce silent inflammation: 

1. Follow a low-glycemic, Mediterranean-style diet and increase consumption of fiber-rich plant foods such as fruits, vegetables, grains and legumes.
2. Consume less saturated fat and cholesterol by reducing or eliminating animal products.
3. Increase consumption of monounsaturated fats found in nuts, seeds and olive oil and increase intake of omega-3 essential fatty acids.

Nutritional supplements can also play a vital role in helping to reduce chronic internal inflammation.

Supplements for safety
Several dietary supplements can provide additional insurance to help reduce silent inflammation:

• A high-potency multivitamin and mineral formula    
• Vitamin C (250 to 500 mg one to three times daily)
• Vitamin D (2,000 to 4,000 IU daily; ideally, measure blood levels and adjust dosage accordingly)
• Fish oil (a minimum of 1,000 mg EPA and DHA daily)
• Grape seed or pine bark extract (100 to 300 mg daily)

If CRP levels are not dropping after following the previous recommendations for three months, add curcumin extract (CurcuminRich Theracumin) at a dose of 300 mg one to three times daily.Also remember that regular, moderate exercise will help reduce silent inflammation. And finally, one of the key ways to reduce inflammation is to not smoke and avoid secondhand smoke.Don’t be taken off guard by this silent killer. By reducing internal chronic inflammation, you will help reduce your risk of developing a serious illness and increase your chances of living a vital life.

Editor’s Note: This information was adapted with permission from The Encyclopedia of Natural Medicine Third Edition(Atria Books, 2012).