As time marches on, our bodies can gradually enter a state of chronic low-grade inflammation known as inflammaging. This process accelerates aging and increases the risk of age-related diseases, from heart conditions to diabetes to cognitive decline.

Inflammaging is a portmanteau of “inflammation” and “aging.” It can burn years off our lifespan, leaving us sick and suffering. However, emerging research shows you can combat inflammaging by adopting simple lifestyle strategies. Adding high-quality protein to your diet, getting enough sleep and sunlight, and making sure you reach your number of steps for the day are just a few straightforward measures you can take.

Understanding the root causes and taking preventive measures to mitigate inflammation can be the difference between enjoying our golden years and not.

Inflammation Is ‘Slow-Burning Fire’

Acute inflammation is your body’s natural response to an injury or unwanted foreign invader, whether a small splinter or a threatening virus. The redness and swelling you experience from a paper cut or sore throat is part of an immune response that keeps you healthy. Inflammation only becomes an issue when it is prolonged or becomes chronic.

“This persistent inflammatory state is subtler and long-term, silently wearing down our cells, tissues, and organs over time,” Dr. Avni Sheth, a general practitioner and functional nutritional therapist in the UK, whose specialties include treating chronic low-grade inflammation, told The Epoch Times in an email.

Chronic inflammation can last for months or even years and may result from a number of factors, including ongoing infections, autoimmune diseases, exposure to toxins or irritants, or lifestyle factors such as a poor diet and lack of exercise.

“In essence, ongoing inflammation acts like a slow-burning fire inside the body, gradually eroding health, vitality, and longevity,” Sheth said.

Researchers have identified several hallmarks of aging, and age-related chronic inflammation makes the list.

Key Factors

Several mechanisms can contribute to inflammaging.

Cellular senescence increases with age and is one of the primary contributors to age-related diseases such as limited mobility and impaired cognitive abilities. Senescence is a process in which cells stop growing and undergo noticeable changes, such as alterations in their DNA structure, changes in metabolism, increased cell recycling, and the release of pro-inflammatory substances. This process causes the permanent loss of the cell’s ability to reproduce and results in a key characteristic of aging: the depletion of stem cells.

Stem cells are the foundation of many different types of cells in the body. A decline in their number results from senescence, making it harder for tissues to repair and regenerate, leading to damage in surrounding tissues, which fuels inflammaging. The accumulation of senescent cells also releases harmful substances, known as senescence-associated secretory phenotypes, which contribute to chronic inflammation.

While not clearly understood yet, mitochondria dysfunction is also linked to inflammaging. The mitochondria are the part of the cell that plays a key role in producing energy and regulating metabolism. Aging often leads to dysfunction in this part, generating free radicals that contribute to chronic inflammation.

Mitochondrial dysfunction and cell senescence are chief signs of aging that are closely linked. The dysfunction in mitochondria is both a cause and effect of cellular senescence, and this interconnection plays a major role in various feedback loops that trigger and sustain cellular aging.

Aging is also associated with the weakening of our immune system function, known as immunosenescence. This decline can interfere with the body’s ability to clear cellular debris effectively, thus increasing inflammation.

“The immune system becomes less efficient, often releasing more inflammatory molecules as it tries to defend the body,” Sheth said.

Gut health plays a significant role in inflammaging. As we age, the diversity and composition of the gut microbiome can change. An imbalance in gut bacteria can lead to increased intestinal permeability, often called a leaky gut. While a controversial topic, this impaired gut barrier is believed to allow toxins and bacteria to enter the bloodstream, triggering immune responses and promoting inflammation.

Sheth noted that lifestyle factors can also compound inflammation as we get older. Sedentary behavior, stress, poor diet, smoking, and excessive alcohol consumption can increase inflammation and accelerate the aging process. Long-term exposure to environmental elements such as pollutants and toxins may also promote inflammatory responses.

Health Impact

Failing to address chronic inflammation can lead to an increased risk of conditions and a host of health issues.

“Over time, this persistent inflammatory state can impair the body’s ability to repair itself, increasing susceptibility to chronic diseases and reducing overall resilience,” Hellas Cena, who holds a doctorate in dietetics and clinical nutrition, told The Epoch Times in an email.

“Unchecked chronic inflammation can lead to serious health complications, including cardiovascular disease, metabolic disease, neurodegenerative diseases, cancer, frailty, and reduced quality of life in the elderly.”

According to the research, it is also a risk factor for mood disorders such as depression and autoimmune disease.

Sheth outlined some typical telltale signs that accompany inflammaging:

• Gut Issues: Bloating, gas, irregular bowel movements, and general digestive discomfort can be signs of inflammation, which can cause gastrointestinal tract issues such as inflammatory bowel disease.
• Brain Fog: Difficulty concentrating, memory lapses, or feeling “fuzzy-headed” may point to inflammaging. Research supports that higher levels of inflammation negatively affect memory and overall cognitive functioning.
• Stubborn Weight: The inability to lose weight despite exercise and dietary changes may offer a clue. There is a connection between inflammation and insulin resistance, and increased adipose tissue is associated with enhanced inflammatory responses. Insulin resistance leads to elevated insulin levels, which can promote fat storage and make it harder for the body to use fat as fuel. Insulin resistance is the basis for Type 2 diabetes. Type 2 diabetes is itself a chronic inflammatory disease. While insulin resistance can result from many factors, the inflammatory response ultimately links the factors.
• Low Energy and Fatigue: Inflammaging may be the culprit responsible for persistent tiredness and difficulty recovering from stress. While fatigue is a broad symptom that can have a myriad of underlying causes, chronic fatigue can be induced by inflammation.
• Aches and Pains: Mild joint or muscle discomfort that seems to linger may have an inflammatory root cause. A review published in the International Journal of Molecular Science in 2019 found that while aging isn’t the sole cause of cartilage degeneration, it is a risk factor. Changes in the joint due to aging can lead to the release of inflammatory substances, resulting in systemic inflammation that causes cartilage damage and pain.

Although these symptoms can be similar to those of various health issues, they often point toward persistent, low-grade inflammation linked to the aging process.

Lifestyle Strategies to Prevent Inflammaging

Limiting inflammaging requires a combination of lifestyle choices and dietary approaches.

Diet

A review published in Nutrients, of which Cena is an author, found that malnutrition—particularly protein malnutrition—significantly contributes to inflammaging in the elderly population. Cena recommended focusing on high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins, including tofu or soy-derived products. Cena also highlighted coordinating timing when it comes to eating protein.

“Distribute protein consumption evenly across meals to support muscle synthesis,” she said.

To thwart inflammaging, not only is it essential to maintain sufficient protein intake, but it’s also important to embrace an anti-inflammatory diet abundant in vegetables, bioactive antioxidants, and other nutrient-rich foods, per Cena. Omega-3 oils, found in fatty fish, have anti-inflammatory properties. Anti-inflammatory bioactive compounds can be found in fruits and vegetables, grains, spices, tea, olive oil, fruit juices, wine, chocolate, and beer. Curcumin, in particular, found in turmeric, has been shown to have anti-inflammatory properties.

“A balanced and varied diet plays a crucial role in mitigating the effects of inflammaging and supporting healthier aging,” Cena said.

Sheth offered some simple steps to cover your nutrition bases to help halt inflammaging.

“Swap refined grains for whole grains,” she said. “Add fatty fish like salmon twice a week; include more colorful produce (berries, leafy greens, herbs).”

Exercise

Regular exercise is a means of combating age-related inflammation. A systematic review published in Frontiers in Aging Neuroscience in 2019 found that aerobic exercise significantly benefits inflammatory markers in middle-aged and older adults. Sheth suggested aiming for 30 minutes of moderate activity, such as walking, cycling, and yoga, on most days of the week. The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity physical activity per week, which can be broken into 30-minute sessions five days per week.

Gut Health

A balanced gut microbiome supports a healthy immune system and can help regulate inflammation. An imbalance may lead to increased inflammation and various health issues.

Cena suggested eating foods rich in prebiotics and probiotics to support gut health.

“Include foods like yogurt, kefir, kimchi, and high-fiber vegetables and fruit to nourish beneficial gut bacteria,” she said.

Sheth noted that it is important to limit processed sugars and refined carbs.

“Reduce high sugar intake, as this causes imbalances in your gut microbiome,” she said.

Optimize Sleep

Proper sleep supports the body’s ability to repair itself. Research shows that poor sleep, including disturbances and a short duration, can lead to chronic low-grade inflammation.

Cena recommended aiming for seven to eight hours of quality sleep per night for cellular repair and immune regulation.

Stress Management

Chronic stress can lead to higher levels of inflammation. Sheth noted that mindfulness techniques could help lower stress hormones that fuel inflammaging.

“Incorporate short meditation breaks, try deep-breathing exercises, or adopt a mindful morning routine,” she suggested.

Cena stressed the importance of social connections, as isolation can contribute to stress and inflammation. She recommended engaging in social activities to promote mental and emotional well-being.

On a related note, Surgeon General Vivek Murthy has long warned of the health effects of loneliness and isolation.

“Inflammation may be a common pathway that explains the many diverse health outcomes associated with isolation and loneliness,” a 2023 Surgeon General’s Advisory reads.

Indeed, loneliness can increase inflammation as much as physical inactivity, according to the report.

Sun Exposure

Your body needs some sunlight to produce vitamin D3, which plays a role in regulating immune function and inflammation.

Cena recommended obtaining adequate sun exposure for vitamin D synthesis while ensuring safety and preventing skin damage. Research supports 10 to 20 minutes of sun in the spring and summer and up to two hours in the winter, though this will vary depending on your latitude.

“Complement this with a diet rich in vegetables and fruits containing carotenoids to enhance skin protection and overall health,” she said.

Supplements

Therapeutic interventions for inflammaging can involve supplementing strategically, according to Cena. If your dietary intake of a certain nutrient is insufficient, she proposed considering supplements including proteins, amino acids, micronutrients, or nutrient-enriched snacks.

Testing

Both Cena and Sheth recommended ongoing testing and personalized support as tools to tackle inflammaging. Cena suggested monitoring inflammation biomarkers such as C-reactive protein, body composition, and strength in regular health checkups to help catch and address inflammation early.

Sheth advised working with a qualified medical professional with experience in functional nutrition or medicine for advanced testing to assess gut and hormone health and to consider nutrigenomics, or the intersection of nutrition and genetics. This can help you pinpoint a personalized strategy for combating inflammaging.

Preventing inflammaging is crucial for longevity and optimal overall health as we age. Adopting a proactive approach that includes diet and lifestyle adjustments can help lessen the chronic low-grade inflammation that comes along with the years. Ultimately, by prioritizing these strategies, a healthier future is at your fingertips.