How Inflammation Ages You & Tips to Reduce “Inflammaging”

Inflammation is your body’s natural response to injury, illness or infection. Initially, it acts as a protective mechanism and can start off the healing process. In the short term, that’s a positive. However, when inflammation becomes chronic, it can contribute to wear and tear on our bodies. 

When inflammation becomes persistent, it can lead to a phenomenon known as “inflammaging.” This clever term, which combines the words “inflammation” and “aging,” highlights chronic inflammation’s role in accelerating the aging process. While this concept might sound science-y, understanding it is the first step in learning how to manage inflammation, which may help you age more gracefully.

If you are wondering how inflammation ages you, read on to learn how inflammaging may occur, plus tips to combat this natural effect of aging. 

What Is Inflammation?

Inflammation is the body’s natural defense mechanism to protect and heal itself. When you stub your toe or catch a cold, your body kicks into gear with inflammation to begin the healing process. 

There are two categories of inflammation: acute and chronic. “Acute inflammation is localized and often has distinct symptoms such as redness, pain, bruising or swelling,” says Mandy Enright, M.S., RDN, author of 30-Minute Weight Loss Cookbook. This short-term healing response is usually beneficial.

Chronic inflammation, by contrast, is more long-term. This ongoing state where the body’s immune response is continuously active may be due to illness, or it may even occur without a clear issue. Think of it as your body’s alarm system being stuck in the “on” position. Long-term inflammation can be caused by insults like prolonged exposure to irritants, autoimmune disorders, persistent infections or an unhealthy diet. “Chronic inflammation can affect the whole body, and in many cases displays no symptoms,” says Enright. Over time, it can be linked to many adverse health outcomes, including heart disease, diabetes and cancer. And yes, it is linked to aging, too. 

How Inflammation Ages You

Here are some things that may happen in your body if you are experiencing chronic inflammation.

It Impairs Cellular Health

Telomeres are like protective caps of DNA at the end of our chromosomes. Longer telomeres are associated with longer lifespans, while shorter telomeres may potentially contribute to higher rates of chronic disease. “One way that chronic inflammation has been shown to shorten our lifespan is that it causes our telomeres to shorten,” says Enright. When inflammation is present, this shortening happens faster. If telomeres become too short, cells may not be able to divide or work properly anymore, which may accelerate aging. 

It Decreases Your Energy

One way inflammation contributes to aging is through its impact on mitochondrial function. Mitochondria, known as the powerhouses of the cell, are responsible for producing energy for our cells. Chronic inflammation can lead to oxidative stress, which damages the mitochondria, potentially impairing their ability to produce energy efficiently. As mitochondrial function declines, cells may have less energy to repair and regenerate. This energy deficit may hasten the aging process, making the body more susceptible to age-related diseases and leading to a decline in vitality and physical performance. 

It Interferes with Your Metabolism

When inflammation is chronic, it can interfere with normal metabolic processes. Research reveals that long-term inflammation may lead to conditions like insulin resistance and possibly even type 2 diabetes. Conversely, certain health conditions may increase your risk of inflammation, which may, in turn, lead to diabetes. For instance, metabolic syndrome, a condition linked to a higher risk of diabetes and accelerated aging, is often marked by higher levels of chronic inflammation.

Strategies to Reduce Inflammation

The good news is there are things you can do to prevent or reduce chronic inflammation.

Adopt an Anti-inflammatory Diet

Research reveals that certain dietary patterns, especially the Mediterranean diet, may protect against inflammation.  “Adopt an anti-inflammatory diet that prioritizes whole foods full of antioxidant-rich fruits and veggies, anti-inflammatory fats from fish, nuts and seeds, and avoids excess sugar and limits alcohol,” says Jen Scheinman, M.S., RDN, a registered dietitian and owner of Jen Scheinman Nutrition. 

Certain nutrients may be particularly helpful. For instance, omega-3 fats in fatty fish, walnuts, flaxseed, soybeans and chia seeds are linked to less inflammation and better brain, heart and joint health. Curcumin, the active compound in turmeric, is renowned for its potent anti-inflammatory and antioxidant properties, making it effective in managing conditions like arthritis.  

Participate in Regular Physical Activity 

“Regular physical activity like walking, strength training or any form of movement you enjoy may help to bolster the immune system and slow inflammaging,” says Scheinman. Research reveals that aerobic exercise like brisk walking, cycling or swimming may be particularly beneficial.  But don’t underestimate the power of stress-reducing workouts like yoga, as stress and inflammation are closely intertwined.

Ensure Adequate Sleep

Poor sleep can elevate inflammation. At the same time, behavioral changes to treat insomnia have been shown to decrease inflammation. So, establishing a regular sleep routine and creating a restful environment is crucial. Aim for seven to nine hours of quality sleep each night. 

The Bottom Line

Inflammation is your body’s natural response to illness and injury. However, it’s important to be mindful of its long-term effects. By making small, healthy lifestyle choices—like eating a balanced diet, staying active and getting enough sleep—you can help keep inflammation in check naturally and keep chronic illness at bay. While managing chronic inflammation isn’t exactly the same as drinking from the fountain of youth, it may be the next best thing.