Aging is a natural part of life. Some changes, like wrinkles or thinning hair, are easy to see. But other changes are happening beneath the surface.
Researchers are increasingly studying how this inflammatory state relates to age-related changes and long-term health.
Here’s a closer look at what inflammaging is, why it happens, and the everyday habits that can help support healthy aging.
What Is Inflammaging?
Inflammation is a normal and necessary part of the immune response. It helps the body fight infection, respond to injury, and begin the healing process. Normally, that inflammatory response settles once the threat has passed.
As we age, however, the body can develop a persistent, low-grade level of inflammation. This age-related inflammatory state is known as inflammaging.
Unlike short-term inflammation, inflammaging is persistent over time. Chronic systemic inflammation has been associated with a range of age-related health conditions, including cardiovascular disease, type 2 diabetes, certain cancers, and neurodegenerative and autoimmune disorders.
Chronic Inflammation and Long-Term Health
Chronic inflammation is not a disease itself, but it is involved in biological processes associated with several chronic health conditions.
Heart Disease
Inflammation is involved in the development and progression of atherosclerosis, the buildup of plaque inside the arteries. Smoking, high blood pressure, and elevated LDL cholesterol can contribute to arterial damage, triggering an immune response around developing plaque. If plaque becomes unstable or ruptures, a blood clot may form and contribute to a heart attack or ischemic stroke.
Type 2 Diabetes
Type 2 diabetes and obesity are associated with changes in inflammatory signaling, particularly within fat tissue. Research suggests that chronic low-grade inflammation can interact with metabolic processes involved in insulin resistance and blood sugar regulation.
Cancer
Long-term inflammation has been associated with an increased risk of certain cancers. For example, people with chronic inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis have an increased risk of colorectal cancer. Chronic inflammation can contribute to cellular and DNA damage over time.
Gut Microbiome Imbalance
The gut is home to a complex community of microorganisms that interacts closely with the immune system. Research suggests that inflammation and changes in the gut microbiome can influence one another. This relationship is especially well studied in inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.
Lifestyle Habits to Support a Healthy Inflammatory Response
You can’t stop the aging process, but everyday habits can help support overall health and a balanced inflammatory response as you get older.
Follow a Mediterranean-Style Eating Pattern
Mediterranean-style eating patterns emphasize nutrient-dense, minimally processed foods and have been associated with lower levels of some inflammatory markers.
Instead of focusing only on what to remove from your diet, think about what you can add:
- Omega-3-rich foods: salmon, sardines, walnuts, chia seeds, and flaxseeds
- Colorful fruits and vegetables: leafy greens, berries, tomatoes, peppers, and other produce
- Healthy fats: extra virgin olive oil, avocado, nuts, and seeds
- Fiber-rich foods: beans, lentils, oats, quinoa, vegetables, and whole grains
- Herbs and spices: turmeric, ginger, garlic, and other flavorful plant foods
Stay Physically Active
Regular exercise supports cardiovascular health, muscle strength, mobility, and healthy aging. Research in older adults has also found that consistent exercise may help improve several markers associated with inflammation.
Avoid Smoking
Tobacco smoke promotes oxidative stress and inflammatory responses in the body. Avoiding smoking remains one of the most important steps you can take to support long-term health.
Protect Your Sleep and Stress Levels
Sleep and immune health are closely connected. Research has associated sleep disturbances with higher levels of certain inflammatory markers, while prolonged psychological stress can also influence immune and inflammatory activity.
Keep Up with Preventive Care
Routine healthcare, recommended screenings, and monitoring important health markers such as blood pressure, cholesterol, and blood sugar can help you stay proactive about your health as you age.
All in All...
Aging is inevitable, but the way you support your body along the way can make a meaningful difference in your health, strength, mobility, and overall quality of life.
