How to read the numbers: Target = the value we aim for · Risk = what to watch out for · Term = a key term or marker worth knowing
Optimal value mg/L
High-sensitivity CRP (hs-CRP) measures low-grade inflammation in the body; very low values are linked to lower cardiovascular risk, though the optimal cut-off varies by source. Have it tested when you are well – an infection or hard training raises it temporarily.
The ageing cytokine
IL-6 is an immune signalling molecule whose persistently elevated levels are linked to inflammaging – the chronic inflammation that accompanies ageing. Note that IL-6 rises briefly and beneficially during exercise; in the long run, regular activity, sleep and a healthy weight lower it.
Inflammatory causes
Diseases with a strong inflammatory component – cardiovascular disease, type 2 diabetes and some cancers – are among the leading causes of death worldwide; the exact share depends on what is counted. Exercise, not smoking, sleep and a diet low in ultra-processed food make the biggest difference.
Inflammation is the primary immune response — a local increase in blood flow, the recruitment of immune cells, tissue repair. Acute inflammation lasts hours to days and is essential. Chronic inflammation lasts months to years, is systemic and low-grade — and it is causally linked to cardiovascular disease, diabetes, cancer, Alzheimer’s disease, depression and autoimmune conditions.
“Inflammaging” is the term for the chronic low-grade inflammation associated with ageing. It is one of the most robust predictors of biological age. IL-6 and TNF-α rise with age and correlate with mortality more strongly than most other biomarkers.
Acute vs. chronic inflammation
Acute inflammation: local, short-lived, with a clear trigger (infection, injury); inflammatory markers rise and fall dramatically. Chronic inflammation: systemic, long-term, the trigger may not be obvious, and markers are mildly but chronically elevated. The most dangerous form is so-called “silent inflammation” — no pronounced symptoms, yet it systematically damages blood vessels, neural connections and DNA.
Inflammatory biomarkers — what to test
hsCRP (high-sensitivity C-reactive protein) — the gold standard, optimum below 0.5 mg/L. IL-6 (interleukin-6) — the ageing cytokine, a direct mediator of inflammatory damage. Homocysteine — an inflammatory marker of vascular damage, optimum below 9 μmol/L. Ferritin — high ferritin = inflammation, low = iron deficiency. Oxidised LDL — a direct marker of oxidative stress. Omega-3 index (EPA+DHA in red blood cells) — optimum above 8%.
The main sources of chronic inflammation
Visceral fat (endocrinologically active, it produces pro-inflammatory cytokines). Ultra-processed food (trans fats, omega-6 overload, AGEs). Chronic stress (cortisol suppresses immunity long-term and, paradoxically, increases inflammation). Dysbiosis (leaky gut — intestinal permeability). Chronic infections (EBV, CMV, H. pylori). Sleep deprivation (a single bad night raises IL-6 by 40%). Pollution (PM2.5, VOCs). Dental inflammation (periodontitis).
The anti-inflammatory protocol
Omega-3 (EPA+DHA 2–4 g/day) — the strongest anti-inflammatory effect of any supplement. Curcumin with piperine (500–1500 mg) — inhibits the NF-κB pathway. Lower your omega-6 to omega-3 ratio (target 4:1; typically it is 20:1). Eliminate seed oils (sunflower, corn, soybean oil) for high-temperature cooking. Intermittent fasting activates anti-inflammatory pathways (AMPK, SIRT1). Physical activity — 30–45 minutes of moderate exercise lowers CRP. Sleep 7–9 hours. Stress management (adaptogens, meditation, breathwork).
