Inflammation Score
Rate your diet, sleep, stress, exercise, and environment to get a personal inflammation index — and see exactly which factors are driving chronic inflammation in your life.
Answer 14 questions across 5 lifestyle pillars. Each answer contributes to your personal inflammation index. Most people take under 3 minutes.
Packaged snacks, fast food, ready meals, deli meats, sugary cereals
Soft drinks, sweets, pastries, sauces with added sugar
5+ servings/day is anti-inflammatory; fewer than 2/day is a risk factor
Omega-3 fats are among the most potent dietary anti-inflammatories known
Alcohol raises inflammatory markers even in moderate amounts for many people
7–9 hours is optimal; both too little and too much raise inflammation
Poor sleep quality raises cortisol, IL-6, and other inflammatory markers
Cortisol from chronic stress directly triggers inflammatory pathways
Poor balance correlates with elevated inflammatory biomarkers in studies
Regular moderate exercise is one of the most powerful anti-inflammatory tools
Sitting 8+ hours/day raises CRP and inflammatory markers independent of exercise
Tobacco smoke is one of the strongest environmental drivers of systemic inflammation
Particulate matter and indoor pollutants raise inflammatory markers continuously
Endocrine disruptors and industrial chemicals trigger inflammatory and immune responses
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Chronic low-grade inflammation is implicated in heart disease, type 2 diabetes, Alzheimer's, and most autoimmune conditions. Unlike acute inflammation (which heals wounds), chronic inflammation smoulders silently for years, driven by lifestyle factors that are largely in your control. This calculator assesses your personal inflammation load across diet, sleep, stress, exercise, and environment — then ranks the changes with the highest anti-inflammatory payoff.
Example
Stress: chronically high Exercise: sedentary
Score Components
Diet score: 0–25 (based on anti-inflammatory food frequency) Sleep score: 0–20 (hours + quality) Stress score: 0–25 (duration + intensity + recovery) Exercise score: 0–15 (frequency + intensity) Environment score: 0–15 (smoking, alcohol, pollutant exposure) Total: 0–100 (lower is better)
What Fuels Chronic Inflammation
The inflammatory response is triggered by perceived threats. Chronic stress keeps cortisol elevated, which paradoxically promotes inflammation long-term. Poor sleep disrupts cytokine balance. Ultra-processed food (high omega-6, refined sugar, trans fats) activates inflammatory pathways. Excess body fat — particularly visceral fat — is itself an inflammatory organ. Each factor compounds the others.
Frequently Asked Questions
What foods are most anti-inflammatory?
Fatty fish (omega-3), leafy greens, berries, olive oil, nuts, turmeric, and fermented foods consistently show anti-inflammatory effects in research.
Can I test my inflammation level with a blood test?
Yes — high-sensitivity CRP (hs-CRP), IL-6, and fibrinogen are standard markers. CRP under 1 mg/L is optimal; above 3 mg/L indicates elevated risk.
How quickly can I lower inflammation?
Dietary changes show effects in 2–4 weeks. Sleep improvements are faster (days to 2 weeks). Stress reduction takes longer (2–3 months of consistent practice).
Does exercise cause inflammation?
Acute exercise causes short-term inflammation as part of the adaptation process. Regular exercise (not overtraining) strongly reduces chronic systemic inflammation.