Mar 20, 2025
ESR (Sed Rate) Test: Detect Chronic Inflammation and Improve Longevity
Check your erythrocyte sedimentation rate to detect inflammation. An elevated ESR can signify health issues that impact productivity and longevity.
The erythrocyte sedimentation rate (ESR), also known as sed rate, is a key inflammation test used to detect hidden health issues. Chronic inflammation in the body is linked to fatigue, disease, and accelerated aging. Understanding and managing your ESR can improve longevity and help reduce long-term risks through diet, exercise, and natural anti-inflammatory strategies.
TLDR: Your erythrocyte sedimentation rate (ESR) is a measure of inflammation in your body.
The ESR test measures inflammation and is used to detect hidden health problems.
Elevated sed rate may signal chronic inflammation, which affects energy and longevity.
Lifestyle factors, anti-inflammatory diets, and supplements can help reduce ESR naturally.
What Is Erythrocyte Sedimentation Rate and Why It Matters for Working Adults
What Is Erythrocyte Sedimentation Rate?
Erythrocyte sedimentation rate (ESR) refers to a medical laboratory test that is used to indirectly measure the level of inflammation in the body.
The test involves collecting a blood sample from the patient and then placing the blood into a long, thin tube. The blood is left undisturbed and the rate at which the red blood cells (erythrocytes) settle to the bottom of the tube is measured.
Normally, red blood cells repel each other due to their negative surface charge. However, when there is inflammation in the body, positive acute-phase proteins in the blood bind to the red blood cells, neutralizing their surface charge and causing them to clump together more easily. This allows the red blood cells to settle faster in the test tube.
Therefore, a higher ESR indicates a higher level of inflammation in the body.
The ESR test is a non-specific test, meaning it cannot identify the precise cause of inflammation. Rather, an elevated ESR is used to screen for or monitor various inflammatory conditions.
The Role of ESR in Inflammation and Disease
ESR is a commonly used diagnostic tool because inflammation plays a role in many diseases and conditions. An elevated ESR may indicate the presence of inflammation caused by conditions such as:
Autoimmune diseases like rheumatoid arthritis or lupus
Kidney disease
Thyroid disease
Certain cancers such as lymphoma or multiple myeloma
Infection such as pneumonia or tuberculosis
For otherwise healthy individuals, an elevated ESR may be a sign of chronic low-level inflammation which research links to accelerated aging and various health risks.
ESR Levels: What’s Considered Normal and Ideal for Longevity
As a general rule of thumb, the lower your ESR level is within the normal range, the lower your level of inflammation and the better for your long term health and longevity.
An ESR level below 10 mm/hr is considered ideal for longevity and optimal health. At this level, inflammation in the body is minimal and the risk of age-related disease is lowered.
An ESR between 10 to 20 mm/hr is still within normal limits but indicates slightly elevated inflammation which could increase health risks over time if not addressed.
An ESR higher than 20 mm/hr is above the normal range and indicates an increased amount of inflammation in the body which requires medical evaluation. The cause of the elevated ESR, such as infection, autoimmune disease or other medical condition, needs to be diagnosed and properly treated to avoid health complications.
How Often Should ESR Be Tested?
Average Risk: Every 2-3 Years
For most healthy adults with normal ESR levels, retesting every 2 to 3 years is sufficient to monitor for any significant changes.
High Risk: Every 6-12 months
However, if your ESR is above the normal range or if you have a chronic medical condition like heart disease, diabetes or rheumatoid arthritis, more frequent testing, such as every 6 to 12 months, is recommended.
Mito Health's flagship package, priced at $399, offers testing for ESRas well as 100+ other carefully curated biomarkers that provide insight into various aspects of your health - this comprehensive suite of tests allows for early detection of cancer, heart disease, neurodegenerative disorders, diabetes and more.
In addition to testing, you will receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, discounted pricing for specialized additional tests, and access to exclusive health and longevity events.
How to Reduce Inflammation and Lower Your ESR (Sed Rate)
Several lifestyle factors significantly impact your erythrocyte sedimentation rate (ESR) as a working adult. Managing these factors can help optimize your ESR and overall health.
Exercise Regularly
Engaging in regular cardiovascular exercise lowers inflammation in the body and improves blood flow, both of which help lower your ESR.
Aim for at least 30 minutes of moderate activity most days of the week.
Walking, jogging, biking, and swimming are excellent options.
In addition to aerobic exercise, strength or resistance training 2-3 times a week provides additional benefits.
Maintain a Healthy Weight
Excess body fat, especially around the waist, stimulates inflammation and negatively impacts ESR.
Losing excess pounds and maintaining a healthy weight reduces inflammation and improves your ESR.
Focus on a balanced diet with appropriate portion sizes, limiting excess sugar and processed carbohydrates.
Don't Smoke
Smoking accelerates inflammation, constricts blood vessels, and raises ESR levels.
Quitting smoking can significantly improve your ESR, even for long-term smokers.
Speak to your doctor about strategies and medications that can help you successfully quit.
Limit Alcohol
While moderate alcohol use may provide some health benefits, excessive amounts stimulate inflammation and liver damage, raising ESR.
Limit your alcohol intake to 1 drink per day for women, and 2 per day for men.
Binge drinking in particular should be avoided.
Manage Stress
Chronic stress prompts an inflammatory response in the body, negatively impacting your ESR.
Engage in regular stress management activities like yoga, meditation, mindfulness, or deep breathing.
Spending time with loved ones, limiting screen time in the evening, and ensuring adequate sleep every night can also help lower your stress levels and ESR.
Eat an Anti-Inflammatory Diet
A diet high in whole foods like fruits and vegetables, whole grains, fatty fish, and nuts helps fight inflammation and promote optimal ESR.
Limit red meat, sugar, and processed foods.
Key anti-inflammatory foods to focus on include fatty fish, olive oil, leafy greens, broccoli, turmeric or curcumin, and tart cherries.
Following a low inflammation diet rich in anti-inflammatory foods like turmeric, salmon, berries, and leafy greens can help reduce your sed rate and promote long-term health. Avoiding inflammatory foods like refined sugars, processed meats, and trans fats is equally important.
Maintaining a healthy lifestyle with good exercise, diet, weight and stress management can help optimize your ESR and overall health as a working adult. Making incremental changes to your daily habits and sticking with them can have a meaningful impact on your longevity and vitality. From adopting a diet to reduce inflammation to incorporating natural anti-inflammatory remedies, keeping your ESR levels low can improve your quality of life, energy levels, and overall health as you age.
Medications and Supplements to Optimize ESR
As discussed, maintaining an optimal erythrocyte sedimentation rate (ESR) is important for overall health and longevity as a working adult. Several medications and supplements may help regulate and balance your ESR within a healthy range.
Natural Remedies and Supplements to Reduce Inflammation
Beyond medication, several natural strategies can help lower inflammation and support a healthy ESR:
Natural anti-inflammatory foods like ginger, turmeric, and green tea
Anti-inflammatory supplements such as omega-3s, curcumin, and quercetin
Adopting a non inflammatory diet and reducing sugar intake
Incorporating foods that reduce inflammation like walnuts, berries, and olive oil
These choices help balance your inflammatory markers and support your body in the long term.
Low-dose Aspirin
Taking a daily low-dose (81 mg) aspirin has been shown to help reduce inflammation in the body and decrease ESR.
Aspirin works by blocking prostaglandins, hormones that can trigger inflammation.
Consult a doctor before beginning an aspirin regimen to determine if it is appropriate and the proper dosage for you based on your medical history and risk factors.
Fish Oil
Omega-3 fatty acids, found in fish oil and fatty fish like salmon and tuna, have natural anti-inflammatory effects and may help lower ESR.
Fish oil supplements, in doses of 2 to 3 grams per day, provide a concentrated source of omega-3s.
However, fish oil can interact with some medications so you should talk to a doctor first.
Turmeric or Curcumin
Turmeric and its active compound curcumin are potent anti-inflammatory and antioxidant agents that may help decrease inflammation and improve ESR.
Turmeric can be taken as a supplement in doses of 500 to 1000 mg two or three times per day. Curcumin supplements may provide even stronger anti-inflammatory effects.
As with any supplement, possible interactions with medications should be reviewed with your physician.
Vitamin D
Getting adequate vitamin D is essential for health, and deficiency is associated with increased inflammation and higher ESR.
Have your vitamin D levels tested; the ideal range is between 30 to 60 ng/mL.
Supplement with 600 to 800 IU of vitamin D3 per day to achieve and maintain an optimal level.
Managing and optimizing your ESR through natural and medical means provides significant benefits for your long term health and wellness. By making lifestyle changes and consulting with your doctor about targeted medications or supplements, you can achieve and maintain an ideal ESR for optimal vitality and longevity.
Conclusion
In conclusion, understanding and monitoring your erythrocyte sedimentation rate is vital for your long term health and longevity as a working adult. An elevated ESR can signal inflammation or other medical issues in the body that require diagnosis and treatment. By getting regular ESR blood tests, especially as you age, you are taking an important preventative step to catch health issues early before they become serious.
At Mito Health, we specialize in advanced health diagnostics to test your Erythrocyte Sedimentation Rate (along with 62 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.
