Understanding Inflammation: Detection, Impacts, and Mitigation Strategies

As a certified practicing nutritionist, I've seen firsthand how inflammation plays a pivotal role in overall health. Inflammation is the body's natural response to injury or infection, but when it becomes chronic or systemic, it can lead to a host of health issues. In this article, I will explore systemic and chronic inflammation, how blood tests can help identify it, its profound impacts on the body, and evidence-based strategies to mitigate risks.

What is Inflammation? Acute vs. Chronic and Systemic

Inflammation is a complex biological process where the immune system responds to harmful stimuli, such as pathogens, damaged cells, or irritants. Acute inflammation is short-term and beneficial, characterised by redness, heat, swelling, pain, and loss of function at the site of injury (Cleveland Clinic, 2023). This response helps isolate the affected area and initiate healing. However, when inflammation persists without resolution, it transitions into chronic inflammation, which can last for months or years (Chen et al., 2018).

Systemic inflammation refers to a widespread inflammatory response affecting the entire body, often triggered by chronic conditions or persistent low-grade insults. It involves the release of pro-inflammatory cytokines from immune cells and chronic activation of the innate immune system. Causes include autoimmune disorders, prolonged stress, poor diet, obesity, smoking, and environmental toxins. Symptoms of systemic inflammation can be subtle yet pervasive, including fatigue, fever, joint pain, abdominal discomfort, and cognitive issues, including memory lapses (Gaucher Disease News, 2023). Unlike localised inflammation, systemic forms can affect multiple organs, leading to a cascade of health problems.

Chronic inflammation, often overlapping with systemic, is insidious because it operates below the threshold of noticeable pain. It stems from unresolved acute inflammation or ongoing exposures, such as in autoimmune diseases e.g., rheumatoid arthritis or inflammatory bowel disease. Research indicates that chronic inflammation contributes to DNA damage, tissue scarring, and cellular dysfunction over time (Novant Health, 2022). For instance, in conditions such as atherosclerosis, chronic inflammation in blood vessels promotes plaque buildup, increasing cardiovascular risk.

Understanding these distinctions is crucial because while acute inflammation is protective, chronic and systemic are linked to numerous degenerative diseases. As we'll see, early detection through blood markers can be a game-changer.

Identifying Inflammation: The Role of Blood Tests

Blood tests are invaluable tools for detecting inflammation, providing objective measures that guide diagnosis and treatment. Several markers, which I use in my practice include the Platelet-to-Lymphocyte Ratio (PLR), Neutrophil-to-Lymphocyte Ratio (NLR), C-Reactive Protein (CRP), and Erythrocyte Sedimentation Rate (ESR). These tests help quantify the inflammatory burden and monitor response to interventions.

CRP is a protein produced by the liver in response to inflammation, rising rapidly within hours of an inflammatory event. It's highly sensitive and specific for acute phase inflammation, making it preferred over other markers for undiagnosed conditions (ARUP Consult, 2025). Elevated CRP levels indicate systemic inflammation and are associated with risks for heart disease, diabetes, and other conditions. Normal levels are typically below 3 mg/L, but chronic low-grade inflammation might show levels between 3-10 mg/L.

ESR measures how quickly red blood cells settle in a tube over an hour, reflecting the presence of inflammatory proteins in the blood. It's less specific than CRP but useful for monitoring chronic conditions such as rheumatoid arthritis. Raised ESR (above 20 mm/hr for women, 15 mm/hr for men) often correlates with ongoing inflammation, though it can be influenced by age, anaemia, or pregnancy (Patient.info, 2023).

NLR and PLR are derived from complete blood counts, offering cost-effective insights into systemic inflammation. NLR is calculated by dividing neutrophil count by lymphocyte count; a higher ratio (typically >2.4 based on healthy subjects) suggests inflammation, as neutrophils increase during immune activation while lymphocytes may decrease (Rupa Health, 2023). Similarly, PLR (platelet count divided by lymphocyte count) elevates in inflammatory states, with values over 140 (based on healthy subjects) indicating potential issues. These ratios are particularly useful in predicting disease activity in conditions such as inflammatory bowel disease (Frontiers in Immunology, 2025). Studies show that individuals with elevated CRP also have higher NLR and PLR, reinforcing their role as complementary markers (Nature Scientific Reports, 2018).

These blood markers not only confirm inflammation but also help differentiate between acute and chronic states. For example, CRP and ESR rise more slowly but persist in chronic inflammation, while NLR/PLR provide quick snapshots.

The Impact of Inflammation on the Body

Chronic and systemic inflammation exert far-reaching effects, contributing to the pathogenesis of numerous diseases. At the cellular level, prolonged inflammation leads to oxidative stress, damaging proteins, lipids, and DNA, which accelerates aging and disease progression (NCBI, 2019).

One major impact is on cardiovascular health. Inflammation promotes endothelial dysfunction, leading to atherosclerosis, where plaques form in arteries, increasing the risk of heart attacks and strokes (Yale Medicine, 2022). Chronic inflammation also fuels metabolic disorders including insulin resistance and type 2 diabetes by impairing insulin signalling (Nature Medicine, 2019).

In the brain, systemic inflammation can cross the blood-brain barrier, causing neuroinflammation linked to cognitive decline, depression, and neurodegenerative diseases such as Alzheimer's (Gaucher Disease News, 2023). Symptoms include brain fog, anxiety, and memory issues, highlighting inflammation's role in mental health.

Gastrointestinal effects are profound, with chronic inflammation underlying conditions such as Crohn's disease and ulcerative colitis, leading to abdominal pain, diarrhea, and nutrient malabsorption (UnitedHealthcare, 2023). Skin manifestations, such as rashes or psoriasis, arise from autoimmune-driven inflammation (Verywell Health, 2025).

Moreover, inflammation is a key player in cancer development, as it causes DNA mutations and promotes tumour growth (National Cancer Institute, 2015). It also exacerbates obesity by creating a vicious cycle where excess fat tissue releases inflammatory cytokines, further impairing metabolism (Mayo Clinic Press, 2024).

Joint and musculoskeletal systems suffer too, with chronic inflammation leading to arthritis, pain, and reduced mobility (Vanderbilt Medicine, 2015). Overall, unchecked inflammation shortens lifespan and diminishes quality of life, underscoring the need for proactive management.

Strategies to Mitigate Inflammation Risks

Fortunately, lifestyle interventions can significantly reduce chronic inflammation. As a nutritionist, I emphasise nutrition as medicine. Adopting an anti-inflammatory diet, similar to the Mediterranean pattern, focuses on whole foods rich in antioxidants and omega-3s.

Key dietary tips include consuming plenty of fruits and vegetables, which provide polyphenols and vitamins that combat oxidative stress (UC Davis Health, 2023). Berries, leafy greens, and cruciferous veggies such as broccoli are particularly potent. Choose r high-fibre carbohydrates such as whole grains and legumes to stabilise blood sugar and support gut health, as dysbiosis can fuel inflammation.

Incorporate healthy fats from sources such as fatty fish (salmon, mackerel), nuts, seeds, and extra virgin olive oil, which supply omega-3 fatty acids that inhibit pro-inflammatory pathways (Harvard Health, 2023). Avoid or limit processed and ultra processed foods, added sugars, refined carbs, and trans fats, which promote inflammation (Scripps Health, 2024). For example, cutting sugary drinks and fast food can lower CRP levels.

Exercise is another powerful tool. Regular physical activity reduces inflammatory markers including CRP and cytokines by improving circulation and reducing fat mass (NCBI, 2013). Aim for at least 150 minutes of moderate aerobic exercise weekly, such as walking, swimming, or cycling, plus strength training (POSM, 2023). Yoga and tai chi also help by reducing stress, which exacerbates inflammation via cortisol.

Lifestyle factors are important too. Maintain a healthy weight to break the inflammation-obesity cycle. Prioritise sleep, aiming for 7-9 hours nightly as poor sleep elevates inflammatory markers. Manage stress through mindfulness, breathwork, or meditation. Quit smoking/vaping, recreational drugs, and limit alcohol, as these can trigger inflammation.

By integrating these strategies, you can lower inflammation risks and enhance wellbeing. Inflammation, particularly when chronic or systemic, is a silent contributor to many health woes, but with awareness and action, it's manageable. Blood markers including PLR, NLR, CRP, and ESR offer insights for early intervention, while understanding impacts motivates change. Through diet, exercise, and lifestyle tweaks, you can mitigate risks and foster health span. If you want to get on board, book an appointment here for a personalised nutrition plan.

References

ARUP Consult. (2025, June 16). Inflammatory markers. https://arupconsult.com/content/inflammatory-markers

Chen, L., Deng, H., Cui, H., Fang, J., Zuo, Z., Deng, J., Li, Y., Wang, X., & Zhao, L. (2018). Inflammatory responses and inflammation-associated diseases in organs. Oncotarget, 9(6), 7204–7218. https://www.ncbi.nlm.nih.gov/books/NBK493173/ (Note: Adapted from StatPearls entry)

Cleveland Clinic. (2023). What is inflammation? Types, causes & treatment. https://my.clevelandclinic.org/health/symptoms/21660-inflammation

Frontiers in Immunology. (2025). The predictive role of peripheral serum inflammatory markers NLR and PLR in inflammatory bowel disease. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2025.1623899/full

Gaucher Disease News. (2023). How systemic inflammation affects your brain & central nervous system. https://www.gaucherdisease.org/blog/systemic-inflammation-and-the-cns/

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POSM. (2023). Top 10 exercises to reduce inflammation and boost your health. https://posm.org/top-10-exercises-to-reduce-inflammation-and-boost-your-health/

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