4 Essential Tips to Treat and Prevent Low Grade Inflammation

When you hear the word ‘inflammation’ you’ll probably think of an area that has been swollen through some type of trauma.  Your body responds to an injury by sending immune cells, hormones and proteins to the area; this encourages the area to heal and prevents bacteria from infecting it. But, there is also a long term health risk linked with low grade inflammation.

The inflammation is a sign that your body is working properly. It will usually happen quickly after a trauma and subside again in a few days.  But low grade inflammation, which is often referred to as chronic inflammation is different.

man in pain holding thigh low grade inflammationIn fact you could view low grade inflammation as more of a response to wear and tear instead of trauma.

Your body responds to any threat or perceived threat by sending an inflammatory response. When the threat is not actually real the white blood cells have nothing to do. In some cases they can actually attack your own organs and healthy tissues.

In other instances the threat is real but you’re not aware of it. The inflammation can be persistent but it is a sign that there is something wrong; you should get it checked out.

Primary Causes of Low Grade Inflammation

When your body sends white blood cells and other compounds to a specific site it is responding correctly; either you have a trauma or you have an issue that you need to know about.

Of course a doctor will help to diagnose your issue but knowing the most common causes of low grade inflammation and how to deal with them will help you to relieve the issue without the need for prescription medicines:

Diet Induced Low Grade Inflammation

You may be surprised to learn that your diet can play a huge part in your risk of low grade inflammation. A poor diet is likely to give you an unhealthy gut. This can lead to depression, chronic pain and autoimmune disorders.

hand holding soda can pouring a crazy amount of sugar in metaphor of sugar content of a refresh drink isolated on blue background in healthy nutrition, diet and sweet addiction low grade inflammationYour gut is effectively a barrier between the external and your internal body; failing to look after it by adopting an unhealthy diet will damage the intestinal lining and cause inflammation of your gut.

Research suggests that low grade inflammation and gut health are linked. Some of the more commons sources of low grade inflammation and poor gut health are:

    • Processed meats
    • Sugary food and drink
    • White bread
    • White pasta
    • Trans fats – generally found in fried food
    • Gluten
    • Processed snack food
    • Artificial Sweeteners

Low Grade Inflammation from Infections/Illness

sick man in bed low grade inflammationInfection can be a cause of inflammation in your body. This is a normal reaction in the same way that trauma causes a reaction.

However the body can continue to send an inflammatory response after the infection has cleared. This can then become a chronic issue which will need to be addressed.


medication pill prescription drugs cause man boobsThere are many pollutants which can harm your body. Fertilizers and pesticides have forms of poisons in them which can prompt your body to send an inflammatory response.

Unfortunately many of these pollutants affect your body slowly over a long period of time; the result is that the inflammation is low grade but persistent source.

In this instance the response is genuine but the damage caused by a constant state of inflammation is likely to lead to a host of other chronic issues.

Antibiotics and some medications can have devastating effects on gut bacteria. Be sure to focus on recooperating your gut biome after a taking antibiotics.

Top Tips to Treat Inflammation

It is important to note that low grade inflammation has now been linked with a number of age related conditions. To maintain your health as you age it is vital that you take steps to deal with low grade inflammation today.

Change Your Diet

chicken vegetables low grade inflammationOne of the most important things you can do is to change your diet. This is not as difficult as it may seem. You can take a look at our 1-day meal plan for inspiration or join the FF30X today to get access to an array of nutritional information.

Butter, coconut oil, olives and avocado are full of healthy fats. These support the natural processes in your body and help to get rid of inflammation; you can start eating more of these today.

The perfect plate method is a great way to eat more healthily without needing to count every calorie you eat.

But, as always; the best way to a healthier lifestyle is to adopt an approach of moderation.

Try Cold Therapy

man jumping in frozen lake cold therapy for low grade inflammation

Cold therapy or cryotherapy is no longer just associated with trying to preserve your body until a cure can be found in the future.

A short exposure to cold can boost your antioxidant levels which will protect your cells and help to lower inflammation.

You can do this by jumping into a cold lake. But, if you prefer a more direct approach; there are plenty of cold therapy practices that will apply cold directly to the inflamed area. This treatment has actually been used since 1978 to help rheumatoid arthritis.

Improve  Your Gut Biome

home made fermented asparagus with jars with cabbage and carrots probiotics for low grade inflammationIf eating the wrong foods contributes to an inflamed gut then it makes sense to change the food you eat. But, you can also improve your gut health by adding good bacteria.

You can take a supplement such as Actima but you can also improve your gut bacteria by eating more artichokes, bananas, broccoli, beans, blueberries and any fermented plant based foods.

Take Care of Your Teeth

The link between your oral health and your risk of long term disease is growing. This is partly because the nerves in your mouth are directly connected to your brain and other vital functions.

man smiling low grade inflammationIt is also because an inflammation can exist for a long time in your mouth without you paying any attention to it.

Taking care of your oral health by brushing twice a day and flossing at least once can actually help to reduce your low grade inflammation.

Don’t forget that changing your habits will take time and persistence. The effects on your inflammation will not be instantly noticed but they will start to happen. It’s worth the wait.

A Healthier You

The key to successfully getting rid of low grade inflammation is adopting a healthy lifestyle. That’s what The Fit Father Project is here for. Join FF30X today and connect with others who are looking to get the same result as you.

There’s plenty of advice and support from those on the same journey as you. It’s always much easier to achieve a goal if you have the support of those closest to you.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on low grade inflammation.