Silent Inflammations - the Hidden Enemy in our Body

Silent inflammations can persist for a long time without symptoms

No redness in the tissue of the skin, no swelling, no wound - the silent inflammation does not alert us like an infection with fever, pain, or throbbing. It burns slowly like a smoldering fire and spreads throughout our body. Silent inflammations can progress for a long time without symptoms and may not always be detected even during a blood test. Only after some time do they manifest with nonspecific symptoms such as weakness, fatigue, or a general feeling of illness.

The problem is: Hidden inflammations play a role in more diseases than we think. Meanwhile, doctors are increasingly understanding to what extent chronic inflammations can promote diseases - from arterial narrowing to metabolic and cardiovascular diseases.

Causes of silent inflammation

What we eat and how much we eat are two crucial building blocks to counteract chronic inflammation. It is undisputed that our modern lifestyle can promote constant alarm in our bodies: processed foods, sugary foods, meat, and white flour really fuel inflammatory responses.

That permanently elevated inflammation levels harm us is beyond question. Because damaging stimuli are constantly circulating in our bodies, our immune system is permanently in a defensive position and tries to counteract. An immune system in constant alarm - one can easily imagine that this is not healthy and is draining.

Many indications suggest that the body's own fat deposits play a role in excessive immune responses. Especially the fat tissue around the abdomen produces many inflammatory substances, significantly more than the fat around the hips and buttocks.

Increases inflammation: fine dust, nicotine, environmental toxins

And even those who are slim and athletic can be affected by silent inflammations. Environmental toxins, fine dust, and nicotine fuel inflammations, as well as residues of pesticides. Artificial additives and preservatives can harm our intestines and thus additionally irritate our immune system, as the intestines also produce many immune substances.

What exactly happens during a silent inflammation? In the fight against inflammation, our immune system releases aggressive radicals. These radicals not only combat pathogens of all kinds (e.g. bacteria and viruses), but they can also attack our tissues. If inflammation persists for a long time, it can lead to changes in the inner walls of our blood vessels - an early indicator of cardiovascular diseases. The longer the inflammation lasts, the more likely it is that our cells will be attacked. Inflammation can also occur in the brain. Some researchers suspect a connection with depression.

Nutrition against silent inflammation

Occasionally having some sugar or baguette may not immediately harm, but unfortunately, they are on our dining table far too often. They really fuel the inflammation hotspots. Especially when the balance is lacking from healthy, anti-inflammatory counterparts.

Unfortunately, in our stressful everyday life, fewer and fewer fresh, healthy foods end up in our shopping carts. Scientists from the German Institute of Nutrition Research have investigated how a plant-based diet affects inflammatory reactions in our bodies. The result: Those who switch their diet to plant-based food were able to significantly reduce inflammatory markers in their blood, especially in cases of existing overweight.

The best diet against silent inflammation looks like this:

AntioxidantsA plant-based, alkaline diet is certainly a good foundation against inflammation. Our body needs antioxidants such as Vitamin C, Vitamin E, Vitamin A, and secondary plant compounds to counteract the destruction caused by radicals. They neutralize free radicals that burden us during existing inflammations. Fresh vegetables, fruits, and especially herbs and spices are particularly rich in natural antioxidants. Ideally: Three handfuls of fresh vegetables daily - as raw food, soup, or steamed as a side dish - along with plenty of fresh herbs and spices like parsley and ginger, supplemented by 1 to 2 servings of fruits such as berries or apples.

Omega-3 fatty acids: Sweets, white flour, and especially meat are full of inflammation-promoting ingredients. Pork, in particular, contains many inflammation-promoting substances and further stimulates the immune system. Arachidonic acid is an omega-6 fatty acid. A healthy alternative is fish, which contains many omega-3 fatty acids. The healthy fats act as an immunological antagonist to arachidonic acid. Flaxseed oil also contains a high amount of healthy omega-3 fats.

FermentedProbiotic foods such as fermented vegetables and yogurt have an impact on the bacterial community in our gut - an important part of our immune system. A healthy gut flora can therefore help relieve a dysregulated immune system.

Vitamin D, Selenium, and ZincOur immune system needs a variety of nutrients to function well. In addition to selenium, zinc, and vitamin B2, vitamin D is also important, especially in the dark season. Our body can produce it itself, but only if our skin gets enough sunlight. Mushrooms, eggs, and fish also provide vitamin D.

Gum inflammation - what are the triggers?

An acute inflammation, for example a local reaction of the gums or a purulent skin inflammation, can also trigger a chronic inflammation. After the four typical symptoms at the affected areas (heat, redness, swelling, pain) have subsided, such inflammations do not always heal completely. Sometimes the inflammation continues to smolder in a hidden place - and can flare up again after some time. Whether we manage to completely "extinguish" it also depends on whether we supply enough anti-inflammatory agents through our diet.