Learning centre · Inflammation & metabolic health
Inflammation and metabolic health: what we know
Low-grade, long-lasting inflammation is linked with many chronic conditions. Everyday habits — food quality, movement, sleep and waist size — influence it.
5 min read · 30 Oct 2026
Inflammation is the body's normal response to injury or infection. Problems arise when a low-grade inflammation lingers for months or years. This chronic state is associated with type 2 diabetes, heart disease, fatty liver and other conditions.
What is metabolic health?
Doctors look at a few simple markers together: waist size, blood pressure, fasting blood sugar, triglycerides and HDL cholesterol. In South Asian adults, health risks begin at a lower body weight and waist size than in many other groups — which is why this app uses the Asia-Pacific BMI cut-offs and waist limits of 90 cm for men and 80 cm for women.
Habits that help
- More plants and fibre: vegetables, greens, dals, millets, fruits and nuts
- Fewer refined and fried foods: maida, sugary drinks and sweets, deep-fried snacks
- Regular movement: about 150 minutes of moderate activity a week, plus muscle strengthening
- Enough sleep: 7 to 9 hours for most adults
- A healthy waist: even modest weight loss can improve markers for people living with overweight
Where does fasting fit?
Time-restricted eating may help some people follow these habits, and some small studies show improvements in insulin sensitivity. Evidence is still developing, effects vary from person to person, and fasting is not a treatment for any disease. Your doctor should guide care for any medical condition.
References
- Furman D, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019;25(12):1822–1832.
- WHO Expert Consultation. Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies. Lancet. 2004;363(9403):157–163.
- Sutton EF, et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018;27(6):1212–1221.
- ICMR–National Institute of Nutrition. Dietary Guidelines for Indians. Hyderabad; 2024.
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Hyderabad.
For education only. It does not replace advice from your doctor.