Chronic Inflammation Is Widespread In the UK. Here’s What You Can Do to Keep It At Bay

15 November 2025

We might not realise it, but this silent epidemic, chronic inflammation, is a serious threat to our minds and bodies. Unfortunately, many of us are chronically inflamed without even knowing it.

So, what actually is chronic inflammation? How does it raise the risk of long-term diseases? And how can our diet and lifestyle increase or decrease inflammation?

In this article, we answer these and other questions. Let’s start with the first one.

Inflammation is Both A “Friend and Foe”

Inflammation is not inherently bad, but there is a catch.

Acute or short-term inflammation is our body’s defense mechanism against an injury, illness, or infection.

For example, when we have a sore throat, we will typically experience pain, swelling, and heat in the throat. This type of inflammation is usually short-lived and limited to the affected area.

Systemic inflammation occurs when our immune system sends inflammatory cells to tissues throughout the body. It can damage tissues in our skin, gut, lungs, heart, liver, kidneys, and brain.

Systemic inflammation can sometimes persist for months or years. This is known as chronic systemic inflammation. In other words, chronic systemic inflammation occurs when our immune system is constantly firing, even when we no longer have an infection.

4 in 10 Individuals in the UK Have Chronic Inflammation

In a UK Biobank study analysing data from 37,699 participants, nearly 40% had high-level chronic low-grade inflammation. (1) People with high-level inflammation were more likely to be overweight and have high blood pressure, diabetes, and be at risk of stroke.

Increased consumption of fast food, ultra-processed food and late-night snacking have been associated with a higher tendency to eat pro-inflammatory foods. These habits can contribute to chronic inflammation.

What Causes Chronic Inflammation?

Several factors may increase the risk of chronic inflammation, such as: (2)

What Are the Signs of Chronic Inflammation?

The signs are non-specific. People with chronic inflammation may complain of:

  • Stomach pain or digestive issues
  • Unusual sensitivity to touch
  • Pain throughout the body
  • Joint pain, or stiffness
  • Slow wound healing
  • Unexplained fatigue
  • Frequent infections
  • Mood changes
  • Sleep problems
  • Headaches
  • Skin rashes
  • Weight gain
  • Body aches
  • Brain fog

These symptoms can last for months or years. Blood tests to measure systemic inflammation are available. Ask your doctor if these tests are appropriate for you.

Chronic Systemic Inflammation Can Increase the Risk of Many Diseases

Chronic systemic inflammation is not a disease in itself. However, when we are chronically inflamed, we become more prone to developing many long-term diseases. These include: (3)

  • Non-alcoholic fatty liver disease (NAFLD)
  • Diseases of the heart and blood vessels
  • Arthritis (long-term swelling and pain in the joints)
  • Impaired memory and thinking
  • Certain cancers
  • Depression
  • Diabetes
  • Asthma

Diet and Chronic Inflammation: What Are Pro-Inflammatory and Anti-Inflammatory Foods?

Our diet significantly influences inflammation in the body. Some foods help reduce inflammation (anti-inflammatory), while others make it worse (pro-inflammatory).

Pro-inflammatory foods include: (4)

  • Processed meats like bacon, sausages, and salami
  • Sugary drinks, cakes, and biscuits
  • High-calorie diets
  • Refined grains
  • Sweets

Anti-inflammatory foods include:

  • Fermented foods like yogurt, kefir (a fermented milk drink), cottage cheese, kombucha (a fermented tea), and kimchi (Korean fermented vegetables)
  • Spices like black pepper, ginger, turmeric, and garlic
  • Oily fish like mackerel, salmon, and sardines
  • Whole grains, beans, lentils, nuts, and seeds
  • Fruits and vegetables

Pro-tip

Instead of focusing on one specific food, watch your eating patterns. Your diet should include fruits, vegetables, whole grains, unsaturated oils, beans, nuts, and fish. Rather than following a specific diet, choose an eating pattern you can stick to.

Always remember moderation is the key. Eating a piece of cake or a bottle of sugary drink will not hurt as long as you do not make it a habit. Similar is the case with other pro-inflammatory foods.

Also Read: Why Leafy and Green Vegetables Should Be on Every Plate

Beyond the Diet: What Is an Anti-Inflammatory Lifestyle?

Our diet is a piece of the puzzle. Several factors work together to keep inflammation under control. The major components of an anti-inflammatory lifestyle, apart from the diet, are: (5)

  • Getting enough sleep regularly
  • Maintaining an ideal weight 
  • Being physically active
  • Limiting alcohol use
  • Quitting smoking
  • Managing stress

Plant Substances and Vitamins With Potent Activity Against Chronic Inflammation

According to a 2022 study, the following plant-derived substances and nutrients lower inflammation, neutralise harmful chemicals in the body, and improve blood circulation: (6)

  1. Luteolin (vegetables and fruits such as celery, parsley, broccoli, onion leaves, carrots, peppers, cabbage, apple skins, and chrysanthemum flowers)
  2. Epicatechin (apples, blackberries, broad beans, cherries, grapes, pears, raspberries, cocoa, and tea leaves)
  3. Epigallocatechin gallate or EGCG (teas, cocoa products, pome fruits, like apples and pears, prune juice)
  4. Lycopene (guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus)
  5. Quercetin (red wine, onions, green tea, apples, and berries)
  6. Vitamin A (kale, spinach, mango, and guava, as well as beef, chicken, fish, cheese, and eggs)
  7. Vitamin C (citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes)
  8. Vitamin E (wheat germ oil, sunflower oil, safflower oil, almonds, hazelnuts, peanuts, peanut butter, trout, salmon, red sweet pepper, turnip greens, butternut squash, avocado, mango, kiwi fruit)

Frequently Asked Questions

  1. What are the 5 classic signs of inflammation?

The 5 classic signs of inflammation are:

  • Joint pain, or stiffness
  • Slow wound healing
  • Unexplained fatigue
  • Frequent infections
  • Mood changes
  1. What is the most common inflammatory disease?

Fatty liver disease is the most common inflammatory disease. Other common inflammatory diseases include arthritis, asthma, diabetes, and obesity.

  1. Can chronic inflammation be cured?

You can’t always “cure” chronic inflammation, but in many cases you can switch it off or bring it back into balance and that’s often enough to restore health and energy.

  • Eating a healthy diet (plenty of fruits, vegetables, healthy fats, and fermented foods)
  • Staying active
  • Quitting smoking
  • Getting enough sleep
  • Keeping stress in check
  1. What are the 3 most common factors that contribute to chronic inflammation?

Studies have consistently shown that the following factors contribute most to chronic inflammation:

  • Overweight or obesity
  • Tobacco use
  • Age

We always stress the importance of seeking medical advice if you are concerned about your health.  It is clear that chronic inflammation is undesirable and in the absence of specific disease, our lifestyle (what we eat and do) can play a significant role in our health and how we feel as we go about our lives each day. 

If you really aren’t sure what you should eat and would like to feel better, finding a reputable nutritionist can be a good place to start.  That stops us being stuck and gives us the guidance and discipline to start and then stick to a plan.

References:

  1. Bao, Yujia et al. “Chronic Low-Grade Inflammation and Brain Structure in the Middle-Aged and Elderly Adults.” Nutrients vol. 16,14 2313. 18 Jul. 2024, doi:10.3390/nu16142313
  2. D’Esposito, Vittoria, et al. “Lifestyle and Dietary Habits Affect Plasma Levels of Specific Cytokines in Healthy Subjects.” Frontiers in Nutrition, vol. 9, June 2022, doi:10.3389/fnut.2022.913176.
  3. Minihane, Anne M et al. “Low-grade inflammation, diet composition and health: current research evidence and its translation.” The British journal of nutrition vol. 114,7 (2015): 999-1012. doi:10.1017/S0007114515002093
  4. Dietitian, Tracy Parker. “Anti-inflammatory Diet.” British Heart Foundation, 3 Dec. 2024, www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet.
  5. Anti-Inflammatory Lifestyle. Patient Handout. University of Wisconsin Integrative Health. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf
  6. Ayyadurai, V. A. Shiva, et al. “Attenuation of Low-grade Chronic Inflammation by Phytonutrients: A Computational Systems Biology Analysis.” Clinical Nutrition ESPEN, vol. 49, Mar. 2022, pp. 425–35, doi:10.1016/j.clnesp.2022.03.010.