Heard of hsCRP? Test for This in Your 30s To Live Longer

As a working adult, your time and health are invaluable. While you may prioritize your career and family obligations, keeping on top of your personal health is essential to maintaining high performance, productivity, and longevity.

An important biomarker to monitor is your high-sensitivity C-reactive protein or hsCRP level. This simple blood test provides insight into levels of inflammation in your body and can indicate increased risks for chronic health conditions like heart disease that may reduce your quality and length of life if left unmanaged.

By understanding your hsCRP level, you gain valuable insights to guide lifestyle changes and medical interventions to optimize your health and performance for years to come.

TLDR: hsCRP is a blood test that measures inflammation in your body.

• High hsCRP levels indicate increased risks for health conditions like heart disease.
• Regular hsCRP testing can guide lifestyle changes to improve your health and longevity.
• Diet, exercise, sleep and medication can help lower high hsCRP levels.

What Is hsCRP and Why Is It Important?

What Is hsCRP?

High-sensitivity C-reactive protein (hsCRP) is produced by the liver in response to inflammation, thus its levels can be used to measure chronic inflammation in the body - which is linked to numerous health conditions like heart disease, diabetes, and some cancers.

The Link Between hsCRP, Illness and Mortality

Elevated hsCRP levels are associated with an increased risk of health issues like cardiovascular disease, diabetes, and some cancers. High hsCRP can lead to atherosclerosis, damaging arterial walls. It is also linked to insulin resistance and weight gain.

Elevated hsCRP levels are associated with an increased risk of health issues like cardiovascular disease, diabetes, and some cancers. Specifically, high hsCRP has been linked to atherosclerosis, where plaque builds up in the arteries. Over time, this plaque hardens and narrows the arteries, restricting blood flow and oxygen to the heart. This process underlies most heart attacks and strokes.

High hsCRP can also indicate insulin resistance where the body's cells do not respond properly to insulin, leading the pancreas to produce more insulin. Over time, this insulin resistance can progress to type 2 diabetes. Both atherosclerosis and insulin resistance are associated with weight gain, abdominal obesity and metabolic syndrome.

Research shows that people with consistently elevated hsCRP levels have a higher risk of death from heart disease as well as all-cause mortality. In one study, men with hsCRP levels over 3.0 mg/L had double the risk of heart attack compared to those with levels under 1.0 mg/L. Similarly, women with hsCRP over 10.0 mg/L faced triple the risk of heart disease compared to those with levels under 2.0 mg/L.

According to recent research, hsCRP levels above 3 milligrams per liter (mg/L) can reduce life expectancy up to 4 years. Maintaining an hsCRP below 1 mg/L, considered the healthiest range, can add up to 8-10 years of life.

Who Should Be Screened for hsCRP Levels?

Working Adults

Working adults, especially those over 40 years of age, should consider routine screening for high-sensitivity C-reactive protein (hsCRP) levels.

The demands of leadership roles, frequent work commitments, and often unhealthy schedules or diets put additional strain on the body. An elevated hsCRP in this population could signal an elevated risk of cardiovascular disease, and the need to make health a higher priority to avoid burnout or future health issues.

Family History of Illnesses

Genetics play an important role in inflammation and diseases linked to inflammation. If your parents or siblings have had issues like heart attacks, strokes or type 2 diabetes at an earlier age, your risk may be elevated as well.

Additionally, those with a family history of autoimmune diseases like rheumatoid arthritis, lupus or inflammatory bowel disease should also consider hsCRP testing. Autoimmune disorders involve the immune system mistakenly attacking the body's own tissues, resulting in chronic inflammation.

Monitoring hsCRP can provide insight into how well your inflammation is managed.

Other Risk Factors

Certain lifestyle factors like obesity, smoking, high blood pressure, or diabetes can also raise one's hsCRP and warrant more frequent assessment. The higher one's risk factors, the more often hsCRP screening is recommended.

How Often to Test hsCRP Levels

As an important biomarker, high-sensitivity C-reactive protein (hsCRP) levels should be tested on a regular basis to monitor health, especially cardiovascular health and risk of disease.

Average Risk: Every 3-5 Years

For most healthy adults, the ideal frequency is every 3 to 5 years starting at age 20.

High Risk: Every 1-2 Years

Those at higher risk of heart disease or with known cardiovascular issues should test hsCRP levels more often, about once every 1 to 2 years.

Regular monitoring, especially as one ages or develops comorbidities, enables proactive adjustments that support wellness and longevity.

Optimal hsCRP Levels for Health & Longevity

To optimize your health and longevity, maintaining an ideal level of high-sensitivity C-reactive protein (hsCRP) is important.

Levels Below 1 mg/L

hsCRP levels below 1 mg/L indicate a low level of inflammation and the lowest health risks. At this level, the chances of developing heart disease, diabetes, and other inflammation-related conditions are minimized. For optimal health and longevity, aim for an hsCRP level in this range.

Levels of 1 to 3 mg/L

hsCRP levels of 1 to 3 mg/L signify an average level of inflammation and moderate health risks. If your hsCRP is in this range, focus on lifestyle changes like following an anti-inflammatory diet, reducing excess weight, limiting alcohol intake, quitting smoking, and exercising regularly to help lower your level.

Levels Over 3 mg/L

hsCRP levels over 3 mg/L indicate a high level of inflammation and the highest health risks. At this level, the risks of disease and earlier mortality are significantly increased.

Mito Health's flagship package, priced at $499, offers testing for hsCRP as well as 66 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, and access to exclusive health and longevity events.

Even better - as a member, you get exclusive pricing (30% off market price) for an additional Coronary Artery Calcium scan, for an accurate analysis of calcified plaque in the arteries supplying your heart and a more complete picture of your risk of heart disease.

Lowering Elevated hsCRP Levels Through Lifestyle Changes

Lowering elevated hsCRP levels is critical for reducing health risks and increasing longevity. Several lifestyle changes have been shown to effectively lower hsCRP:

Exercise Regularly

Engaging in moderate exercise most days of the week can help lower hsCRP.

• Aim for at least 30 to 60 minutes of moderate activity per day, such as walking, jogging, biking, or strength training.

Exercise reduces inflammation in the body and lowers health risks like heart disease that can elevate hsCRP.

Lose Excess Weight

Losing excess pounds can significantly decrease hsCRP. For every pound lost, hsCRP lowers by 0.13 mg/L.

• Focus on a balanced diet with lean proteins, high-fiber whole grains, fruits and vegetables, and healthy fats.
• Limit processed foods, sugar, and red meat which can promote inflammation.

A modest weight loss of just 5 to 10% of your body weight can make a meaningful difference.

Improve Your Diet

A diet high in anti-inflammatory foods and low in pro-inflammatory foods can help lower hsCRP.

• Increase intake of fatty fish high in omega-3s, leafy greens, turmeric or curcumin, broccoli, olive oil, and green tea.
• Limit red meat, full-fat dairy products, fried foods, and sugary beverages.

An anti-inflammatory diet reduces arterial inflammation and lowers heart disease risk, which can help decrease hsCRP levels.

Don't Smoke

Smoking is terrible for your health and inflammatory markers.

• Quitting smoking can lower hsCRP levels and reduce health risks within a year.

Manage Stress

Chronic high stress can elevate hsCRP.

• Engage in stress reduction practices like yoga, meditation, mindfulness, massage, or deep breathing.
• Getting enough high-quality sleep, limiting alcohol and caffeine intake, and connecting socially with others also help lower stress and decrease hsCRP levels.

Making comprehensive lifestyle changes by following all of these recommendations will have the greatest impact on lowering your hsCRP and improving your long term health and longevity.

Medications to Reduce High hsCRP

To help lower an elevated hsCRP level, your doctor may prescribe certain medications. The most common medications for reducing inflammation and hsCRP include:

Statins

Statins are cholesterol-lowering drugs that can also help lower hsCRP levels by up to 20-30%. Common statins include atorvastatin (Lipitor), rosuvastatin (Crestor), and simvastatin (Zocor).

Statins are usually very well tolerated but can cause side effects like muscle pain, nausea, and liver damage in some people.

Aspirin

A low dose of aspirin (81 mg) may help lower hsCRP slightly and reduce the risk of heart disease.

However, aspirin can cause stomach issues like ulcers and bleeding in some individuals, so you should only take it under the guidance of your doctor.

Blood pressure medications

Certain blood pressure medications like ACE inhibitors (lisinopril, enalapril) and angiotensin receptor blockers (losartan, valsartan) may help lower hsCRP levels in addition to reducing blood pressure.

These tend to have minimal side effects but may cause dizziness, fatigue, and cough in some people.

Weight loss medications

For individuals who are overweight or obese, medications to aid weight loss and improve insulin sensitivity may also help lower elevated hsCRP levels. These include metformin, GLP-1 agonists, and orlistat.

However, lifestyle changes should always be prioritized before medication for weight loss.

Anti-inflammatory medications

In some cases, specialized anti-inflammatory drugs like methotrexate, hydroxychloroquine, or biologic agents may be used to lower very high hsCRP levels.

These tend to have more significant side effects so are usually only prescribed by a rheumatologist or cardiologist in severe cases.

Supplements to Reduce High hsCRP

Managing high hsCRP levels often requires lifestyle changes and medication. Some supplements may also help lower inflammation and reduce hsCRP. However, you should always talk to your doctor before adding any supplements to determine if they are appropriate and safe for you based on your medical history and current medications.

Fish Oil

Fish oil supplements provide omega-3 fatty acids, which are anti-inflammatory and may help lower hsCRP.

Aim for 1 to 4 grams of fish oil per day, which provides about 1,000 to 4,000 milligrams of combined EPA and DHA omega-3s.

Turmeric or Curcumin

Turmeric contains curcumin, which gives the spice its bright yellow color and may have anti-inflammatory effects.

Curcumin supplements are also available and the typical dosage is 500 to 2,000 milligrams per day. However, curcumin may interact with some medications so check with your doctor first.

Resveratrol

Resveratrol is an antioxidant found in red wine, grapes, and berries that may have anti-inflammatory effects and help lower hsCRP levels.

The typical dosage of resveratrol supplements is 200 to 500 milligrams per day. However, high doses of resveratrol may interact with some medications so talk to your doctor before supplementing.

Vitamin D

Vitamin D deficiency is associated with higher hsCRP levels and inflammation. Vitamin D supplements may help lower hsCRP, especially if you have a deficiency.

The usual dosage of vitamin D supplements for hsCRP is 600 to 4,000 IU per day. You may need a higher dose to correct a deficiency but should not exceed 4,000 IU per day without consulting your doctor.

Magnesium

Magnesium helps regulate inflammation in the body and deficiency may increase hsCRP levels. Magnesium supplements or increasing magnesium-rich foods in your diet may help lower hsCRP.

A good starting dosage of magnesium supplements for hsCRP is 200 to 400 milligrams per day. However, magnesium may interact with some medications so talk to your doctor first before supplementing.

You should always talk to your doctor before adding any supplements to make sure they are safe and appropriate for you. Lifestyle changes like losing excess weight, eating an anti-inflammatory diet, reducing stress, and quitting smoking will also significantly improve your health and longevity.

Conclusion

In summary, hsCRP is an important biomarker that provides valuable insight into your health and longevity as a working adult. Monitoring and managing your hsCRP levels through regular screening, lifestyle changes, and medical intervention if needed, can help reduce your risk of disease and add healthy years to your life.

At Mito Health, we specialize in advanced health diagnostics to test your hsCRP levels (along with 66 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.