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.
In 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.
Your 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
- Processed snack food
- Artificial Sweeteners
Low Grade Inflammation from Infections/Illness
Infection 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.
There 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
One 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
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
If 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.
It 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.
THE 30-Day Health Program for Men 40+
Fit Father 30X is the world’s first sustainable weight loss plan for fathers.
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.
*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.