Inflammaging: The Key Driver of Age-Related Disease

Believe it or not, inflammation can be a good thing. It’s your body’s natural defense mechanism that helps to prevent further injury, heal tissues faster, and eliminate harmful invaders like bacteria. But what happens when your whole body is in a state of chronic inflammation? 

Today, we're introducing a term that may be new to many: inflammaging. Inflammaging is a medical term that combines “inflammation” and “aging”. It refers to the chronic, low-grade inflammation that happens in our bodies as we age, even in the absence of any specific acute illness or injury. 

• Inflammaging accelerates chronic conditions like heart disease, cancer, and cognitive disorders by driving persistent, low-grade inflammation in key systems.
• It is caused by factors like poor diet, inactivity and chronic stress, and can manifest as fatigue, joint pain, cognitive decline, and recurring infections.
• You can combat inflammaging by adopting an anti-inflammatory diet, staying active, managing stress, improving sleep, and using targeted supplements.

How Does Inflammaging Affect the Body 

Chronic inflammation causes wear and tear on tissues and organs, promoting the development of various age-related diseases. 

Here is what it does to your body:

• Cardiovascular system. Through chronic inflammation in blood vessels, inflammaging promotes plaque buildup and hypertension, increasing the risk of a heart attack and stroke.
• Brain function. Inflammaging in the brain impairs cognitive processes like memory and focus, while increasing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
• Immune system. Inflammaging is closely tied to immune system dysregulation, putting you at risk of infections and autoimmune conditions. 

Key Causes of Inflammaging 

Inflammaging might be just another age-related process, but it can also be triggered, or at least amplified, by external factors.¹ 

Poor diet 

Your body is built from the nutrients in the food you eat. A diet high in processed foods, refined sugars, and refined fats may be associated with increased levels of inflammation.²

Inactivity

A sedentary lifestyle deprives you of exercise-related health benefits, for example, the production of anti-inflammatory cytokines. Additionally, obesity and muscle loss (sarcopenia)—which often accompany a lack of physical activity—can further promote systemic inflammation.³

Stress

Long-term psychological stress, especially when combined with poor sleep, triggers hormonal imbalances and cytokine release, which are likely to increase your inflammatory markers.⁴

Toxins from the environment

These days, avoiding environmental hazards is challenging—we are all exposed to some extent. Air pollution, non-native EMF, and exposure to toxins like pesticides and heavy metals can increase inflammation levels and speed up the aging process.⁵

Signs and Symptoms of Inflammaging 

If your rate of inflammaging is high, your body will let you know. Here are the most common symptoms and signs of aging-related inflammation.⁶

• Fatigue. Have you been feeling constantly tired? Lacking energy despite adequate rest? This could be due to low-grade inflammation taking a toll on your body. 
• Frequent illness or infections. Chronic inflammation is associated with an impaired immune response, which might result in recurring colds, flu, or other infections.
• Joint pain and stiffness. Chronic inflammation in the joints may cause discomfort and reduced mobility. Remember, inflammation is a damaging process marked by the presence of proinflammatory cells and molecules that can destroy joint cartilage over time.⁷
• Digestive issues. The gut microbiota seems to be affected by inflammaging. As a result, you might experience bloating, diarrhea, constipation, or symptoms of a “leaky gut.”
• Cognitive decline. Because inflammaging affects the brain, you might experience memory problems, difficulty concentrating, or "brain fog."
• Mood fluctuations. Brain-related inflammation can also impact your emotional state, leading to increased feelings of anxiety, depression, or irritability.

How to Combat Inflammaging 

Inflammaging is largely driven by poor lifestyle choices and environmental exposure. Therefore, changing your lifestyle habits might go a long way when it comes to preserving your health and preventing age-related diseases. Here is how to reduce age-related inflammation:

Eat an anti-inflammatory diet

A nutrient-dense, anti-inflammatory diet is one of the most effective ways to combat inflammaging. Focus on consuming whole, unprocessed foods rich in antioxidants, vitamins, and minerals. 

At Opt Health, we recommend incorporating plenty of whole foods into your diet: fruits, vegetables, nuts, seeds, and animal protein. Omega-3 fatty acids have been shown to have anti-inflammatory properties, so adding fatty fish like salmon or mackerel might be beneficial. Additionally, spices like turmeric, ginger, and garlic contain powerful anti-inflammatory substances. 

Rather than promoting a specific diet, we prioritize providing generalized guidelines. However, when we do make recommendations, we lean towards well-balanced diets like the Mediterranean diet. 

The Mediterranean diet is also worth mentioning in this context because, according to a 2018 study, it may be associated with lower levels of markers of inflammation.⁸ This is likely due to the presence of antioxidant foods, or foods that can prevent oxidative stress and cellular damage, for example, olive oil, nuts and seeds, leafy greens, tomatoes, fruits, and fatty fish. 

That said, we don’t view the Mediterranean way of eating as a “diet” in the restrictive sense of the word. Instead, it is a great example of a balanced approach to nutrition, featuring an array of whole foods that are locally sourced, seasonal, and consumed in moderation. 

Try to stay away from foods high in refined sugars, refined vegetable oils, and artificial additives, which fuel chronic inflammation.

Exercise

Exercise has numerous health benefits. One of them—according to a 2020 study and many others—appears to be the natural anti-inflammatory effect that can prevent or delay chronic inflammation as we age.⁹

Moving your body improves metabolic function and reduces fat tissue, which produces inflammatory cytokines. Both aerobic exercises, such as walking, swimming, and cycling, and resistance training, such as weightlifting, help lower inflammation markers like C-reactive protein (CRP).⁹

Exercise also stimulates the release of anti-inflammatory cytokines and improves circulation, which enhances cellular repair and reduces oxidative damage.⁹ These are all compelling reasons to make it a priority to engage in any form of physical activity. 

How much? According to the Physical Activity Guidelines for Americans, older adults need 150 minutes of moderate-intensity aerobic physical activity each week (such as a brisk walk) or 75 minutes of vigorous-intensity aerobic physical activity a week (such as jogging or running). But cardiovascular exercise isn’t everything; the guidelines also recommend muscle-strengthening activities at least twice per week.¹⁰

Here are some examples of activities to get your heart rate up and your body moving: 

• Walk to the store 
• Take the stairs instead of the elevator or escalator
• Ride a bike
• Hike a trail
• Take up gardening
• Mow your lawn
• Try group activities like dancing, yoga or pickleball
• Lift weights or use resistance bands  

Stress management

Chronic psychological stress is another important contributor to inflammaging. It triggers the release of stress hormones like cortisol and pro-inflammatory cytokines, which promote inflammation throughout the body.⁴ 

In simple terms, stressed people age faster. A study from 2021 reveals that older adults, in particular, remain highly vulnerable to emotional distress and are at risk of developing chronic health conditions as a result.¹¹

Here are some ways to become more resistant to everyday stressors: 

• Meditation. Take time to unwind and listen to a quick guided meditation. Even a few minutes of this practice can help you gain a better understanding of your emotions, among other benefits.  
• Deep breathing exercises and yoga. It's easy to feel anxious in today's world. Whenever you feel overwhelmed, try deep breathing exercises or incorporate a calming yoga session into your routine. 
• Mindfulness. Practicing mindfulness can help you maintain perspective and cultivate gratitude for what you already have. 
• Pick up a new hobby. Instead of spiraling into never-ending worries, spend time doing something new that you enjoy. Attend a cooking or pottery class, or join a book club. 
• Spend time with friends and family. The positive health impact of social connections is often overlooked. Quality time with your loved ones might be just what you need to take your mind off things. 

Sleep 

By now, you probably know that sleep is your superpower. Your body needs rest to recover and rejuvenate, and maintain a balanced hormone production and immune system activity. 

Research has shown that sleep disturbances are closely linked with increased markers of inflammation, such as C-reactive protein (CRP), interleukin 6 (IL-6), and fibrinogen.¹²

Poor sleep affects your health through various biological mechanisms, including whole-body inflammation, changes in nervous system function, increased blood pressure, and impaired blood vessel function.¹²

Therefore, prioritize sleep for healthy aging. Aim for 7–9 hours of consistent, uninterrupted rest per night. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleep environment is cool, dark, and quiet.

Anti-inflammatory supplements

While supplements cannot replace a balanced, whole-food diet rich in macronutrients, micronutrients and antioxidants, certain nutraceuticals can enhance the body's natural anti-inflammatory defenses and may help to combat inflammaging. 

Here are some suggestions:

• Fish oil, particularly those rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—omega-3 fatty acids. Research suggests that they may slow down aging and reduce the risk of medical conditions like cardiovascular disease and dementia.¹³
• Alpha lipoic acid
• Cayenne pepper
• Curcumin  (the active compound in turmeric) 
• Resveratrol (found in red grapes) 
• Ginger
• Garlic
• Spirulina

These substances are powerful antioxidants that help your body combat inflammation and modulate your immune response.¹⁴  

Wrapping Up 

Inflammaging, the chronic low-grade inflammation that accelerates aging, plays a critical role in the development of many age-related conditions, including cardiovascular disease, cognitive decline, and immune dysfunction. 

The good news is that there are ways to slow it down. Eating an anti-inflammatory diet, staying active, managing stress, getting enough sleep, and using supplements can make a big difference in reducing inflammation and improving your overall health.

Opt Health can be a valuable partner in your journey to better health. We’re here to help you take control and slow down the effects of inflammaging. With personalized programs designed to fit your lifestyle, focusing on nutrition, exercise, stress reduction, and more, we can help you build habits that support a longer, healthier, and more vibrant life. 

Our advanced testing helps us track your progress and fine-tune your plan, so you get results that last. Let’s work together to make aging just another chapter—not the end of your journey.

Thank you for reading. Until next time, be well and live long.