What low‑grade inflammation could be doing to your body — even if you feel ‘fine’
Swollen ankles. A red, sore throat. A grazed knee.
That’s acute inflammation — your body’s way of healing and fighting infection. It’s short-lived, visible, and usually easy to treat.
But what happens when inflammation doesn’t go away… and you don’t even know it’s there?
That’s what scientists now call low-grade or “silent” inflammation — a quiet process in your body that may tick along for years without obvious signs, yet slowly increase your risk of serious illness.
And new research from the UK Biobank shows it could be more common — and more serious — than most of us realise.
Scientists can’t see silent inflammation — but they can measure it using certain markers in your blood.
Think of a marker like a signal or clue your body leaves behind when something’s not quite right.
These markers are natural substances your body produces. When their levels are slightly too high, they can hint that inflammation is happening quietly in the background — even if you feel fine.
Here are some of the most common inflammatory markers:
C-reactive protein (CRP): A protein made by your liver that rises when your body is inflamed — even just slightly.
White blood cell count: Your immune cells. Higher levels can suggest your immune system is more active than usual.
Neutrophil-to-lymphocyte ratio (NLR): A measure of balance between different types of immune cells. A high ratio can be a warning sign of inflammation.
Platelet count: Platelets help your blood clot, but raised levels can also reflect chronic inflammation.
Interleukin-6 (IL‑6): A chemical messenger that helps control immune responses. Too much may drive ongoing inflammation.
You don’t feel these markers going up — but over time, they can silently increase your risk of illness.
Several large studies from the UK Biobank (a long-term health study of half a million people) have shown strong links between low-grade inflammation and later disease.
Here are some of the most eye-opening findings:
1. Inflammation Linked to Earlier, Multiple Illnesses
A 2024 study of over 270,000 UK adults found that those with higher levels of low-grade inflammation were much more likely to develop multiple chronic diseases earlier in life — including heart disease, type 2 diabetes, and stroke.¹
This risk was independent of age, weight, and lifestyle — meaning even people who appeared healthy were affected.
2. Higher Inflammation = Shorter Life Expectancy
Another UK Biobank study found that men with the highest levels of silent inflammation had a life expectancy five years shorter than those with the lowest. For women, it was nearly three and a half years shorter.²
Increased inflammation was also linked to higher risk of hospitalisation and premature death from age-related illnesses.
3. Inflammation May Increase Dementia Risk
Emerging research now links inflammation with the brain.
A UK study in 500,000 adults found that higher levels of inflammatory markers were associated with poorer cognitive performance and a 34% increased risk of developing dementia.³
4. It’s a Red Flag for Your Heart Too
Inflammatory markers like white cell counts and NLR were shown to predict higher risk of atrial fibrillation, heart failure, and cardiovascular death in otherwise healthy people.⁴ These aren’t rare conditions — they’re some of the leading causes of death in the UK.
Many of the symptoms linked to silent inflammation are non-specific — meaning they could have many causes. But when three or more appear together and persist for over 4 to 6 weeks, it could be your body’s way of telling you that something isn’t quite right.
Potential signs of low-grade inflammation include:
Persistent fatigue, even after rest
Mild joint or muscle stiffness without a clear cause
Frequent low mood or irritability
“Brain fog” or poor concentration
Weight gain around the middle
Digestive irregularities (e.g. bloating, constipation, or loose stools)
Skin issues or slow-healing cuts
Individually, these might seem minor — or even normal. But together, they may reflect an underlying shift in your body’s inflammatory balance.
While lifestyle changes can help reduce inflammation for many people, it’s important to remember that:
Some individuals are genetically more prone to higher inflammation, regardless of how healthily they live.
Inflammation naturally rises with age — what’s “normal” at 30 may look different at 70.
Certain medical conditions — such as autoimmune diseases, chronic infections, or metabolic disorders — can make inflammation harder to manage without medical support.
That’s why it's always a good idea to talk to your GP if symptoms persist or you're concerned about your long-term health.
There’s no quick fix — but the good news is, inflammation is modifiable.
Plenty of evidence-backed lifestyle and dietary changes have been shown to help reduce low-grade inflammation and support long-term health.
Here’s where to start:
1. Eat more whole plant foods:
Fruits, vegetables, pulses, and whole grains provide fibre and antioxidants that help calm inflammation.
2. Prioritise omega-3s:
Found in oily fish, walnuts, flaxseed, or krill oil. These fatty acids are known to help regulate the inflammatory response.
3. Maintain a healthy weight:
Excess fat tissue (especially around the waist) can increase inflammatory activity in the body.
4. Get regular exercise:
Just 30 minutes of brisk walking daily can lower inflammation markers — even in older adults.⁵
5. Reduce ultra-processed foods and added sugars:
These can disrupt the gut microbiome and increase oxidative stress, both linked to inflammation.
6. Manage stress and get enough sleep:
Chronic stress can raise cortisol and inflammatory cytokines. Deep sleep is when your body repairs and regulates immune function.
7. Consider Mediterranean-style diet:
A UK study found this diet pattern could offset some of the life expectancy loss linked to silent inflammation.²
Silent inflammation doesn’t come with alarms — but it does leave a fingerprint. And thanks to UK research, we now know those subtle changes can predict real-world outcomes like dementia, heart disease, and even earlier death.
The good news? You don’t need to wait for a test result.
Every meal, every walk, every night of restful sleep is a vote for or against inflammation — and your long-term health.
1. Is inflammation always bad?
No — short-term inflammation is vital for healing and defence. It only becomes harmful when it’s chronic and unresolved, without an external threat.
2. Can my GP test for it?
Some tests like CRP, white blood cell count, and NLR are standard. You can ask your doctor if you have ongoing symptoms. However, composite “inflammation scores” are not yet routine in the NHS.
3. Is inflammation the cause or the effect of disease?
It can be both. Inflammation may contribute to disease, but some diseases can also cause inflammation. What’s clear is that higher levels usually mean higher risk.
4. Should I take anti-inflammatories or supplements?
While some natural compounds show promise, the most consistent and long-term results still come from diet and lifestyle changes.
Omega‑3 supplements — especially those providing 1–2g of EPA and DHA per day — have shown good evidence for reducing inflammatory markers, particularly if you don’t eat oily fish like salmon or sardines.
Curcumin, the active compound in turmeric, may also help reduce inflammation — especially when taken with black pepper, which boosts absorption.
Magnesium may support a healthy inflammatory response, particularly in those with low intake, though food sources like leafy greens and nuts are best.
If you're considering supplements, it's best to use them alongside — not instead of — healthy habits like eating more fibre, sleeping well, and staying active.
5. Can inflammation be reversed?
In many cases, yes — especially if it’s linked to modifiable factors like weight, diet, or inactivity. Some people in research studies saw reductions in biomarkers with lifestyle changes.⁵
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
Baioccato, M., et al. (2024). Chronic low-grade inflammation and cardiometabolic multimorbidity. Scientific Reports. https://www.nature.com/articles/s41598-024-72988-7
Gada, A., et al. (2024). INFLA-score and premature death in UK Biobank. BMC Public Health. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18888-x
Gkini, M., et al. (2023). Inflammatory biomarkers and dementia risk in UK Biobank. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0288045
Ding, J., et al. (2025). Blood count-based inflammatory markers and heart failure risk. Scientific Reports. https://www.nature.com/articles/s41598-025-94507-y
Reuben, D. B., et al. (2021). Effects of lifestyle intervention on inflammatory biomarkers. Journal of Gerontology.
Mediterranean Diet Slashes Early Death Risk in Women by Nearly 25%, Study Finds
Bananas: Effective in Lowering Blood Pressure New Study Suggests
Shedding Just 5%: The Small Weight Loss with Massive Benefits
