Inflammation is an important part of the body's natural defence system. It helps the body respond to injury and infection, but persistent inflammation can become harmful when it continues quietly over long periods.
Dr. Navin Gnanasekaran, Head of Radiology at Apollo Hospitals, Chennai, and author of The 100-Year Blueprint, describes chronic inflammation as a slow process that can contribute to ageing and increase the risk of several diseases, including cancer.
The connection between inflammation and ageing
The relationship between chronic inflammation and ageing is often described as "inflammageing". This becomes particularly relevant when excess visceral fat is present.
Unlike fat stored directly beneath the skin, visceral fat surrounding internal organs is metabolically active and can release inflammatory substances into the body.
Cancer connection
Long-term inflammation can affect the environment in which cells function. Persistent inflammatory activity may contribute to cellular and DNA damage, increasing the possibility of abnormal changes during cell division.
Inflammation can also interfere with the body's natural mechanisms for clearing damaged or abnormal cells. Although inflammation is not the sole cause of cancer, a chronically inflamed environment can contribute to conditions that make disease more likely.
Know your numbers
One challenge with chronic inflammation is that it may not produce obvious symptoms. A person can feel healthy while underlying metabolic and inflammatory risks are developing.
Blood tests and body-composition assessments can therefore be useful tools for people with relevant risk factors, including obesity, diabetes or a family history of chronic disease.
Inflammatory markers that may be discussed with a doctor during preventive health assessments include C-reactive protein, high-sensitivity CRP and ESR.
Homocysteine and fasting insulin can also provide useful information in appropriate clinical contexts, particularly when considering cardiovascular and metabolic risk.
Look beyond the weighing scale
Waist circumference can provide another useful indicator of abdominal fat. For Indians, monitoring abdominal fat can be particularly relevant because metabolic risks may develop at comparatively lower levels of body fat.
Tracking changes over time can provide more useful information than focusing on a single measurement. Body-composition tools such as DEXA can provide detailed information, while other devices may offer practical estimates for routine monitoring.
Lifestyle can help
The encouraging aspect is that chronic inflammation can often be influenced by lifestyle. The focus should be on sustainable habits rather than searching for a single "miracle" food or solution.
Adequate sleep, regular strength training, increased daily movement and reducing excess visceral fat can all support better metabolic health and help lower inflammatory burden.
Nutrition and metabolic flexibility
Time-restricted eating or intermittent fasting may be suitable for some individuals and can form part of a broader approach to metabolic health.
Limiting ultra-processed foods and maintaining a healthy body weight are also important components of reducing long-term metabolic stress.
Extinguishing the silent fire
Chronic inflammation does not have to be accepted as an inevitable part of ageing. Building healthier routines, protecting sleep, maintaining muscle, staying active and managing body composition can help address several of the factors associated with persistent inflammation.
The broader message is simple: long-term health is shaped by consistent everyday choices. Addressing metabolic and inflammatory risk early may help prevent problems from becoming more serious later in life.