Inflammation is seen as something harmful, but the body needs it to heal injuries and fight infections. The concern begins when inflammation persists for a long time. This type of chronic inflammation has been linked to cardiovascular disease, metabolic disorders and certain cancers. Research also links it to some neurodegenerative conditions.Nikhil Jakatdar has been tracking high-sensitivity C-reactive protein (hs-CRP), a blood marker associated with inflammation, every three months. His approach highlights an important point: instead of guessing what affects inflammation, measuring a marker and examining lifestyle habits can offer useful clues.
Measuring inflammation instead of guessing
Hs-CRP measures C-reactive protein at low levels and can help identify low-grade inflammation. However, it does not identify the cause or diagnose a particular disease. Infection, injury and other conditions can also raise the result.The US Centers for Disease Control and Prevention (CDC) and American Heart Association’s guidance discusses hs-CRP as a marker that can help assess cardiovascular risk in appropriate settings. Results need to be interpreted alongside other health factors.Watch the video here:ID@undefined Caption not available.
Improving diet quality and portion sizes
Jakatdar focused on fruits, vegetables, whole grains, lean protein and healthy fats while cutting back on ultra-processed foods, sugary drinks and packaged juices. He also paired carbohydrates with fibre and protein and took walks after meals.The aim is not to eliminate every food labelled unhealthy. It is to build an eating pattern that supports metabolic health, manages excess calorie intake and provides essential nutrients. Portion sizes matter, too.
Combining cardio, strength training and daily movement
His routine included vigorous cardio two to three times a week, strength training two to three times a week and walking throughout the day, including during calls and household chores.Regular physical activity supports heart health and metabolic function. It also helps reduce prolonged sitting, which exercise sessions alone may not fully offset. The US Department of Health and Human Services’ Physical Activity Guidelines recommend regular aerobic activity and muscle-strengthening exercises for adults.
Protecting sleep and limiting alcohol
Jakatdar observed that periods of poor sleep coincided with higher inflammation readings. Sleep and inflammation can influence each other, although one test cannot establish why a marker changed.He also noted that he does not drink alcohol. For people who consume it, reducing intake can support better overall health. The effect varies with the amount consumed and individual circumstances.
What these changes can, and cannot, tell us
Tracking hs-CRP every three months may help reveal patterns, but it cannot prove that a particular habit caused a change. Inflammation markers fluctuate, and doctors may consider repeat testing, symptoms, medical history and other results.The larger lesson is that chronic inflammation deserves attention without becoming another health trend to fear. Sustainable food choices, regular movement and adequate sleep support long-term health, even when no single blood test tells the whole story.